Training advice required to get through a plateau!!

[idoitbecauseiloveit]

I'm 25 and I've been weight training since 16. I am 5'10", weigh 77kg (170), have 8%BF.

I train every day weights, 3 times a week I train weights twice. Each session is no longer than an hour. I train each muscle group every 72 hours and I do cardio 3 times per week for 30 minutes.

For each muscle group I do 3/4 exercises x 6 sets of 8-12 reps. So for example a chest day would look like this...

Bench Press
2 sets x 10 of 70% max weight
2 sets x 8 of 85% max weight
2 sets x 6 of 100% max weight

Incline press
same as above

Decline press
same as above

Dumbell flies
same as above


I want to achieve a more muscular physique, and 5%/6% body fat.

My diet is pretty tidy but I'm goingt o ask the diet section about this also.

Help to change my training to achieve my goals would be very kindly appreciated!

[ranging1]

way to much volume, u only need 7-9 sets to stimulate ur chest muscle, the amount ur doing is just POINTLESS AND OVERTRAINING

[idoitbecauseiloveit]

I'm all ears for advice.

I used to do 3 excercises x 3 sets but started to do many more sets around a year ago. My results have been much better and whenever I have a quieter day and do under 15 sets, I feel like I haven't worked out at all.

The reason I have posted my problem and asked for advice is because I want to break through my current plateau.

[Critical Mass]

Changing your reps,weight,rep speed,volume etc can help.
Do it for a couple weeks and go back to your regular program again.
Or take a week off.

[kaptainkeezy04]

It seems like you are doing too much training, and not giving yourself enough rest. Even pros on HGH and more roids than you could imagine only train each muscle once a week. Why should we think we are special, and can pull it off?

[idoitbecauseiloveit]

Changing your reps,weight,rep speed,volume etc can help.
Do it for a couple weeks and go back to your regular program again.
Or take a week off.

Thanks for the help fella, and nice picture. legend

[idoitbecauseiloveit]

It seems like you are doing too much training, and not giving yourself enough rest. Even pros on HGH and more roids than you could imagine only train each muscle once a week. Why should we think we are special, and can pull it off?

Maybe more cardio and less weight training is the way to move forward, thanks fella.

[AdamGH]

do it in cycles, put on the muscle in a "bulk" cycle, then trim back down with a "cut" cycle. dont try to do both at once. you'll have more satisfying results that way.

chest/back/shoulders/legs shouldnt be more than 12-16 sets tops for each muscle grp. arms no more than 8-12 sets. once a week per body part. just from my experience, anything higher than that just wears me out and im not able to push myself hard enough to warrant any gains or maintain muscle.

[Ronnie Rowland]

I'm all ears for advice.

I used to do 3 excercises x 3 sets but started to do many more sets around a year ago. My results have been much better and whenever I have a quieter day and do under 15 sets, I feel like I haven't worked out at all.

The reason I have posted my problem and asked for advice is because I want to break through my current plateau.

Deloading and proper diet/supplementation.