Split workout, I have been doing it for a week and a half...

[bakie]

I have always been doing a split workout, but I have hit a plateau lately. Here is my change up.

Workout: Current (subject to change)

Monday Chest:
Flat Bench
6-8 reps x 3
Decline Bench
6-8 reps x 3
Flat Dumbbell press
15 reps x 3
Decline Dumbbell press
15 reps x 3
Flat bench flys
30 reps x 3
Decline bench flys
30 reps x 3
Pushups
max x 3

Tuesday Back:
Weighted pullups
6-8 reps x 3
Bent rows
6-8 reps x 3
Upright rows
6-8 reps x 3
Lawn mowers
15 reps x 3
lat pull downs
15 reps x 3
Machine Rows
30 x 3
Pulley Cable Lat pulldowns
30 x 3

Wednesday Shoulders
Military Press
6-8 reps x 3
Dumbbell Shoulder press
6-8 reps x 3
Front, lateral, rear raises
15 reps x 3
Shrugs
heavy
6-8 reps x 3
light
15 reps x 3

Thursday legs/lower back
Deadlifts
6-8 reps x 3
squats
6-8 reps x 3
Good Mornings
15 reps x 3
leg extensions/curls
15 reps x 3
Lower back hypertensions
30 reps x 3
Calves
Heavy
6-8 reps x 5
light
20 reps x 3

Friday Arms
Preacher
6-8 reps x 3
SkullCrusher
6-8 reps x 3
Seated Dumbbell
15 reps x 3
Tri Pushdown
15 reps x 3
Reverse Curls
30 reps x 3
Kickbacks
30 reps x 3
That string on a stick
4 sets
forearm curls
4 sets

[ph34rsh4ck]

goooood lord 21 sets for chest?

[ph34rsh4ck]

no wonder your hitting a plateau, your doing 1000 sets everyday, cut every workout in half and do like 8-10 good sets, do that for like a month and see where your at

[bakie]

The only issue is that was my last 8 weeks of working out. I did roughly 12 sets a day maximum weight that I could do with good form to 10 reps. I would pause about 1 1/2 to 2 minutes between sets. I also would usually finish every set with a few cheat reps or negatives. Depending on the workout. I would focus on form though as said all the way until I couldn't do it properly before I did negatives or cheats. I saw absolutely no gains from this workout, in fact I lost about 4 pounds over the course of it. I am a horrible hard gainer, though I know it is possible.

[bakie]

I also lost about 25 pounds on my maxes as well. I was doing Pyramid workouts the 8 weeks before that.

[rockinred]

what exactly are you trying to accomplish? mass? cause you mentioned hard gainer... those amount of sets don't seem too bad for some people, but 30 reps on those sets is a lot.... if you are looking for stregnth and size, there are better ways.

[eatrainrest]

The only issue is that was my last 8 weeks of working out. I did roughly 12 sets a day maximum weight that I could do with good form to 10 reps. I would pause about 1 1/2 to 2 minutes between sets. I also would usually finish every set with a few cheat reps or negatives. Depending on the workout. I would focus on form though as said all the way until I couldn't do it properly before I did negatives or cheats. I saw absolutely no gains from this workout, in fact I lost about 4 pounds over the course of it. I am a horrible hard gainer, though I know it is possible.

stil overtraining..
cheat reps you should never do due to risk of injury, overtraining, CNS burnout

[bakie]

So, you all are in conclusion that I should just tone it down.... Way down? I have tried 12 set workouts for a few months, but I haven't had much luck. I don't know what I am doing wrong here. When you guys do low set workouts, do you put a lot of rest between sets? What percentage of max are you doing? Etc? Because I would be doing such low reps would it be safe to do a workout like this...

Monday

flat db press x 3 sets
incline db press x 3 sets
flat db flys x 3
incline db flys x 3
skullcrushers x 3

Tuesday upper back
Weighted pullups x 3
bent rows x 3
lat pulldowns x 3
lawnmowers x 3

wednesday lower chest / shoudlers

decline db press x 3
military x 3
decline flys x 3
db shoulder press x 3
lat, front, rear raises x 3

thursday lower back / legs
deadlifts x 3
squats x 3
leg curl/ext x 3
calves x 3

Arms

preacher x 3
skullcrusher x 3
standing db curl x 3
tri pushdowns x 3
rev curl x 3
kickbacks x 3
then forearms

Is that still overtraining... If so help please

[eatrainrest]

diet, if your not gaining doign 12 sets its probably because your OVERTRAINING... and diet of course

[eatrainrest]

just read everything in these 3 links and youll be good to go..
http://forums.steroid.com/showthread.php?t=384553 CARDIO AND HR
http://forums.steroid.com/showthread.php?t=384006 INTRO TO EXERCISE
http://forums.steroid.com/showthread.php?t=385368 FREE TRAINING ADVICE

[bakie]

I don't want this to seem dick like, but I have been training for nearly 4 years now. I am an impossible gainer, though I know my diet isn't perfect, but it's also not crap either. I have read hours upon hours upon hours of workouts, training, etc. Which, I went ahead and added those three links... two of which I had already read. My problem still exist, and the knowledge to fix it I seem not to find in there. I will admit I haven't done low set training for a year now, would your best bet be that it's not the diet and most likely the over training issue? I know so of the signs of over training is inability to sleep, higher waking heart rate, and fatigue when waking. I have always been an insomnia, so I can't really look at that plus I have been sleeping relatively well in the last year. Are there any other signs of overtraining that I should be looking for?