problems progressing/geeting stronger

[MICKOR]

hi guys,not posted for a while,but here goes,
been training for 12 years,more or less the same exercises:
monday:chest-flat bench 3 sets 10 reps
incline bench 3 sets 10 reps
dumbell flyes 3sets 10 reps
cable cross overs 3sets 10 reps

triceps:tricep kicks 4sets 10-15 reps
tricep press down 4 sets 10-15 reps
close grip bench press 4 sets to failure
wednesday:back-wide grip chin ups 3sets 10 reps
deadlifts 3 sets 10 reps
lat pull down 3 sets 10 reps
shrugs 3 sets 10reps
legs- squats 3 seta 10 reps
calf raises 3 sets 10- failure
friday:shoulders-shoulder press 3sets 10 reps
dumbell side raises 3 sets 10 reps
dumbell front raises 3 sets 10 reps
bent over dumbell flyes 3 sets 10 reps
shrugs 3 sets 10 reps
bicepsreacher curls 3 sets 10 reps
hammer curls 3 sets 10 reps
21s 3 sets.
the problem is i seem to get bored with the workouts and once in the gym i cant seem to get motivated to keep going. i dont seem to be getting any bigger or stronger. i dont stick to a stricked diet but i dont eat crap. i get 7.5 hours sleep a day and when i train i train for around 1 hour. i have done various cycles over the years but i cant seem to find a way around this problem.
i have tried doing different routines to shock my body eg flat bench 5sets 10 reps,squats 5 sets 10 reps,military press 5 sets 10 reps,deadlifts 5 sets 10 reps all in 1 workout 3 times a week, it seems to keep me motivated but it aint half hard. any help and advice would be much appreciated cheers mick.

[Ronnie Rowland]

You need some low rep work and better periodization.

[ottomaddox]

Maybe your not eating enough food to support growth. I know its easy to stay in the same routine, I do it myself too. I was lucky, when I first started training I went to a personal trainer for the first year. I built up a pretty good database of different exercises that I use. Do you have a workout partner? I always have made better gains when I had a partner to train with.
Peace,
CR

[MICKOR]

yeah i got a training partner been trainin with him for about 12 months

[ottomaddox]

How about mixing up the order in which exercises you start with. I usually warm up my legs for a leg routine with extensions. Lately I've been starting with hamstrings first. Try different things.
How's your diet?

[MICKOR]

diet consists of 3 meals aday i work long hours so my meal times can vary from one day to the next.breakfast i can probably have a decient size bowl of poridge,dinner i will have large baked potatoe with some pasta and tea i will probably have a large bowl of pasta plus protein shake. i allso find that i get bored eating chicken, pasta,tuna. as i say i try not to eat rubbish.

[Godson]

http://forums.steroid.com/showthread.php?t=156945
read the past threads...deep forum in detail on how to go about improving strength

[Godson]

hi guys,not posted for a while,but here goes,
been training for 12 years,more or less the same exercises:
monday:chest-flat bench 3 sets 10 reps
incline bench 3 sets 10 reps
dumbell flyes 3sets 10 reps
cable cross overs 3sets 10 reps

triceps:tricep kicks 4sets 10-15 reps
tricep press down 4 sets 10-15 reps
close grip bench press 4 sets to failure
wednesday:back-wide grip chin ups 3sets 10 reps
deadlifts 3 sets 10 reps
lat pull down 3 sets 10 reps
shrugs 3 sets 10reps
legs- squats 3 seta 10 reps
calf raises 3 sets 10- failure
friday:shoulders-shoulder press 3sets 10 reps
dumbell side raises 3 sets 10 reps
dumbell front raises 3 sets 10 reps
bent over dumbell flyes 3 sets 10 reps
shrugs 3 sets 10 reps
bicepsreacher curls 3 sets 10 reps
hammer curls 3 sets 10 reps
21s 3 sets.
the problem is i seem to get bored with the workouts and once in the gym i cant seem to get motivated to keep going. i dont seem to be getting any bigger or stronger. i dont stick to a stricked diet but i dont eat crap. i get 7.5 hours sleep a day and when i train i train for around 1 hour. i have done various cycles over the years but i cant seem to find a way around this problem.
i have tried doing different routines to shock my body eg flat bench 5sets 10 reps,squats 5 sets 10 reps,military press 5 sets 10 reps,deadlifts 5 sets 10 reps all in 1 workout 3 times a week, it seems to keep me motivated but it aint half hard. any help and advice would be much appreciated cheers mick.

you just explained to yourself why you havent seen results...you have to want it, on days you dont have a partner ask randoms for a spot so you can keep pressing yourself to higher and higher weight ..do you ever move up in weight ? obviously not or you wouldnt be able to pump out 10 reps in 3 different sets everytime


if you can do that monday routine in about an hour, thats incredible ...

[audis4]

I'm confused on your goal....
If it's to get bigger, usually the consensus is to do higher rep/lower weight and vice versa for getting stronger.

What I would recommend is to change your routine every 6 months or sooner....whenever you feel yourself getting burnt out.

I would alternate weeks, one week do higher rep/lower weight and the next week do lower rep/heavier weight.

Come up with a proposed training and diet plan and post it up so we can critique it.

btw, I would say your overtraining for sure and you need more than 3 meals/day....what are you maintenance cals. Post pics if possible.

Good luck

[MICKOR]

thanks for the replies guys i think i will have to try the training you advised me on audi as i dont seem to have tried that,my main aim has allways been to lift as much as possible every session and sometimes i am over training without realising it,but if i dont go as heavy i think i am cheating myself when i could probably do more weight/reps.i think what i need to do is design my workout from scratch and go back to basics.

[DSM4Life]

hi guys,not posted for a while,but here goes,
been training for 12 years,more or less the same exercises:
monday:chest-flat bench 3 sets 10 reps
incline bench 3 sets 10 reps
dumbell flyes 3sets 10 reps
cable cross overs 3sets 10 reps

triceps:tricep kicks 4sets 10-15 reps
tricep press down 4 sets 10-15 reps
close grip bench press 4 sets to failure
wednesday:back-wide grip chin ups 3sets 10 reps
deadlifts 3 sets 10 reps
lat pull down 3 sets 10 reps
shrugs 3 sets 10reps
legs- squats 3 seta 10 reps
calf raises 3 sets 10- failure
friday:shoulders-shoulder press 3sets 10 reps
dumbell side raises 3 sets 10 reps
dumbell front raises 3 sets 10 reps
bent over dumbell flyes 3 sets 10 reps
shrugs 3 sets 10 reps
bicepsreacher curls 3 sets 10 reps
hammer curls 3 sets 10 reps
21s 3 sets.
the problem is i seem to get bored with the workouts and once in the gym i cant seem to get motivated to keep going. i dont seem to be getting any bigger or stronger. i dont stick to a stricked diet but i dont eat crap. i get 7.5 hours sleep a day and when i train i train for around 1 hour. i have done various cycles over the years but i cant seem to find a way around this problem.
i have tried doing different routines to shock my body eg flat bench 5sets 10 reps,squats 5 sets 10 reps,military press 5 sets 10 reps,deadlifts 5 sets 10 reps all in 1 workout 3 times a week, it seems to keep me motivated but it aint half hard. any help and advice would be much appreciated cheers mick.

Been there.

Your answer lays in the powerlifting forum.

[amstaf]

eating more food might help it has helped me alot