Need some suggestions

[schwellington]

My training is getting stale I need some suggestions here is my splits

Day 1 Heavy chest (barbell or dumbbell) every set super set with abs
Exercises: bench press, incline, decline, flys( 3 sets on everything)
Day 2 heavy back
Exercises- Deadlifts barbell rows Pulups wide grip Tbar row dumbbell rows (3 sets on everything)
Ever exercise superset with shoulders military press lateral raises and rear delt flys
Day 3 legs and arms heavy
Squats leg extensions and hamstring curls 3 sets of each all sets superset with arms
Biceps- barbell curls concentration curls and hammer curls
Triceps cgbp rope pull downs skull crushers and dips

Day 4 - off
Repeat (except light then heavy light then heavy)

I'm on a gram of testosterone so I'm not worried about catabolism but I need some new ideas to introduce here to spur on some muscle growth

 

[asooneyeonig]

im guessing size is your goal. and if you have been training for size for some time maybe a slightly different approach will do wonders for you. like 5/3/1 with the big but boring accessories. it can make you bigger and stronger. so when you go back to a body part split you can lift heavier weights. just a thought.

 

[schwellington]

I like it I was thinking more of volumization training such as instead of pressing 250 for 7-8 reps drop to 215 for 12-15 reps for 4 sets OR I could do 5 3 1 with compound movement and then high reps with isolation exercises

 

[asooneyeonig]

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

try that link. it has more accessories than what i mentioned and it has one for a bodybuilding goal.

 

[dabears10]

When I need to switch it up, I go for a month straight of just using drop sets for all lifts. For instance, I'll do 255 x 8 for incline bench, then drop to 235 for 4 or 5 reps, then 225 for 3 reps, then 215 for 2 or 3 reps then finish with 205 for 2 or 3 reps.