Right now I have a relatively typical work out regimen that focuses on 1 muscle group a day 4 days a week with about 30 minutes of cardio to finish it off. I’ve been doing this for a while now making some small changes here and there to keep it interesting but I think I’ve hit a plateau. I’ve been considering switching to a 4 day split or some sort of superset for the next couple of weeks. I was wondering if anyone had any advice on switching routines especially because I’m only about a year into “serious” weight training. Right now (like many of you) my long-term goal is muscle gain.

Current routine: 8-10 reps with as much weight as I can without sacrificing form followed by a 3 mile jog. I know that the cardio probably isn’t helping me in the gain area but for some reason I’m insecure about omitting that from my workout. Lastly my diet is pretty well structured as I try to eat several smaller meals throughout the day rather then overeating at any single meal. I’m still trying to grasp the carb/protein/fat concept so in the meantime I try to stick with the better choices (no soda, fast food etc…)

Anyway, any advice would be greatly appreciated. This is my first post so take it easy on me J

I'd drop the cardio to 2-3 times a week max if your going to look at adding some muscle weight.

Calories play a big role. What you eat and how much will either give your body enough protein and calories to grow or hold you back. Some people are able to gain muscle and lose fat, but usually its not the case for long periods of times.

Since you've been weightlifting for over a year and stuck with the 8-10 reps, i'd say its time to 'shock' that system for about a month.

Look at lifting real heavy if you want with a max of 5 reps. A 5x5 program might be good. Incorporate some good lifts like Dead lifts, Olympic lifts and squats. Focus on hitting the whole body.

www.t-nation.com has alot of good sources for different programs. You can find some programs which might break your body out of the routine you've gotten into. After that you might then look at going back for a 10-12 rep program.

If your serious about muscle gain, find out if your getting enough calories, get your protein intake to 1g per lb each day.

@ 195lbs i'm doing 200g + of protein a day and eating 3800-4000 calories to see any real growth. Below 3500 I find I don't really put any muscle on.

Good luck and keep us informed!

Best advice I can give is something I read recently:

If you're relatively new and haven't read it before, get a copy of Starting Strength.

If you're a moderate weightlifter and haven't read it before, get a copy of Starting Strength.

If you're a advanced weightlifter and haven't read it before, get a copy of Starting Strength.

If you've read the book before, read it again.

Starting Strength

LOL, great read.

Also the Stronglifts 5x5 Beginner Program is a pretty common recommendation and for good reason.

Oh yeah, and every time you touch an EZ Curl bar you should do 100 pull-ups as penance.

splint-is starting strength a good book for women as well?

There's aren't any special penis-based lifts, if that's what you're asking.

If you're looking to build strength, Starting Strength is an excellent book for everyone.

well there's that one, but the information and pictures are still worth checking out...

You haven't met the right woman.

I said "Special", I sometimes forget what's normal and routine for me, may indeed be special for some.

Thanks guys your advice is much appreciated. Shawn, I think I’m going to try a 5x5 program in about 2 weeks or so. Also I’m going to up my protein intake by about 50g, and try my hardest to cut back on the cardio exercises. Again I really appreciate your posts.

Do something different

No, seriously, there are so many ways to skin a cat but the best route depends on where you want to end up. I prefer to use periodization training when designing a routine which includes breaking my goals up into 3 month cycles. At the end of each cycle (which will have cycles within it anyway) I totally revise the direction I am going in and start a whole new regime.

e.g spend 3 months increasing strength with power training, followed by 3 months building muscle using my new found strength. Then I'll spend 3 months conditioning or whatever followed by a final endurance cycle then start again. Or something like that. Depending on your goals you can be flexible on what yo9u want your cycles to include. But remember some of the pros don't go straight for cutting and mass building all year round.

It shipped from Amazon yesterday

mine's on the way too. supposedly the 2nd edition is more accessible for non-coaches/personal trainers. at least that's what the write up on amazon said. i ordered these three:

http://www.amazon.com/Starting-Strength-2nd-Mark-R ippetoe/dp/0976805421/ref=pd_bbs_sr_1?ie=UTF8&s=bo oks&qid=1207771664&sr=8-1
http://www.amazon.com/Practical-Programming-Streng th-Training-Rippetoe/dp/0976805413/ref=pd_bbs_sr_2 ?ie=UTF8&s=books&qid=1207771664&sr=8-2
http://www25.netrition.com/german_body_comp_book_p age.html

Variation is key to continued results. Here is an interesting video by a trainer that discusses it.

URL

And another video that discusses advanced techniques. Pyramids, negatives, etc - can get you past your plateau.

URL

http://www.youtube.com/watch?v=2fJkcsOkRb0

I do at least one a day...

[Edit: I guess I should warn that it's NSFW: language]