Hitting the wall

[ROBOCOP]

Ok, for years I've trained mon-fri with a split of:
Mon. Chest
Tues. Back
Wed. Legs
Thu. Shoulders
Fri. Bis and tris

I've gained about 65lbs or so in 13 years, I was such a skinny runt!!!!!!

I haven't always cycled AAS and my diet hasn't always been at it's best but ive worked damned hard to get what I have now. At 44 years old, I still don't think I've reached my potential cos I have so many improvements to make.

Any suggestions of new training splits/programs from experienced guys would be really appreciated. I've hit the wall both mentally and physically and I am in dire need of some true inspiration.

Thanks

[devildog1967]

Change to 4 days a week weds off. Hit compound movements only for 6 weeks ( I.E leave all the shapers out ) Then change to shapers only for 3 weeks. it shocks the body into new growth . Dont forget the human body adapts to doing the same all the time very quickly .

[ROBOCOP]

Yeah have been contemplating a 4 day split for some time now. Time to give that a go, I know. I have tended to do around four exercises of three sets for each body part progressing up in weight each set and have stuck to the more traditional exercises, including compound and shapers.

[devildog1967]

I find doing 1 warm-up set then hit the max weight for 2 sets then drop the weight down . Working up to max is a no no too me as you are all ready fatigued before you hit your max.

[ROBOCOP]

So only two working sets at the max for each exercise?

[devildog1967]

Yes then drop it to 80% max

[ROBOCOP]

So I'm guessing two sets per exercise at 100% then one or two sets at 80%? Im almost sure I've been overtraining for years and I ain't got that much time to get it right lol

[devildog1967]

If you do more than 45 mins in the gym then your over training .. or your not working hard enough . I do one muscle group per day apart from BIs and TRIs which i just throw them in when i feel like it as they dont need so much work as compound exercises hits them hard enough. You look in good shape tho so you must be doing something very right .

2 @ 100%
2 @ 80%

[ROBOCOP]

Thanks for the comp mate. I'm gonna start the 4 day split this week and see how it goes. I'll give the 2 sets at max and two sets at 80% too. I'm about 6 weeks or so out before I start my next cycle so hopefully be good to go

[devildog1967]

Good luck bro..keep us posted

[ROBOCOP]

Will do