Ive been working out seriously for about 4 years now and i started out getting bigger and stronger and then it just all stopped. For the past 2 years i havent had any real improvements in size and strength and i want to know why!? I'm currently 20 yrs. old 6''1' and 215 pounds. ive been this size for the last 2 years. I eat around 3000 calories per day and even have raised it before but started putting on alot of fat. I take cytogainer and im taking n.o. explode, ive also tampered with some prohormones here and there but never found results. I train around 4 days per week and this has been my routine.
(note i switch some workouts with thers from time to time for change)
MON-(Chest)
flat press 4/failure
incline press 4/failure
cable crossover 4/failure
pushups 2/failure
Ab-circuit-15 min.
TUE-(Back)(bis)
Pullups 2/warmup
lat pulldowns 4/failure
cable rows 4/failure
barbell rows 4/failure
reverse grip pulldowns 4/failure
deadlifts 4/failure
preacher curls 4/failure
hammer curls 4/failure
WED-OFF
Thur-(shoulders)
barbell press 4/failure
lateral raises 4/failure
barbell shrugs 4/failure
rear lateral raises 4/failure
dumbell press 4/failure
AB-circuit 15 min.
Fri-(Legs)(triceps)
squats 4/failure
leg ext. 4/fail
leg curl 4/fail
lunges 4/fail
calf raises 4/fail
push-ups 4/failure
cable pulldown 4/failure
close grip 4/failure
Any advice would be great thanks!!!!
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