Adjust my schedule.

[Diego9595]

I've been following the following schedule for two years or more. I feel like i got stuck and see no progress like i did before. Help me to adjust my schedule, goal is to get big muscles. Any advice? Thank you.

Monday: Chest / Bicep 8-10 reps 3-4 set on everything.
Incline bench press
Bench press
Incline flies
Bicep curls
Barbell curls
Machine bicep curls

Tuesday: Legs
Squats
Leg press
Leg extensions
Leg curls

Thursday: Shoulders / Triceps
Shoulder press with barbell
Upright rows
Front raises
Close grip bench
Pulldowns
Skullcrushers
Tricep machine

Wednesday: Back
Chin ups
lat pulldowns
deadlifts
machine rows
hyperextensions

On Friday i do random stuff, like running etc.

[Obs]

Have you looked into HIT training? Dorian Yates has a training program a lot of guys here use.

[Obs]

https://youtu.be/iYFmHV5EQRg this guy is smart. My shoulder was getting trashed until i watched his chest day warm up. If you do every set until absolute failure, with his program, you will maximize your potential for muscle growth. This guy started at 175 lb Bodyweight. One hell of an inspiration.

[Diego9595]

Thank you, i will try it out and see how it goes for me.

[600@50]

What are your goals? Bodybuilding or powerlifting or fitness or a combination? Your routine is very basic. You can't do the same thing over and over again forever. Your body adapts quickly to the stresses we apply. Change your training up every month or so at least. Try different things and find what works for you. Start with Marcus's hit training post. It's not an easy program but it produces great results.

[Diego9595]

My goal is to get nice body, i would say bodybuilding but at the same time i would like to get strong so maybe some powerlifting too. I will follow new routine from today and see how it goes for me. Thanks.

[Jonbana]

im going to run the same split starting tomorrow , your leg day has very very low volume ,

my leg day has 7-8 exercises and high volume gotta hit those legs hard