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<blockquote data-quote="Hannibal" data-source="post: 1061329" data-attributes="member: 3239">The amount of volume that you're doing is unnecessary and probably detrimental. Assistance exercises are just that, assistance. You shouldn't be hitting them for 4-8 reps for four or five sets, it should be more like 3-4 sets at 20+ reps a set. Assistance exercises are supposed to be light shit to pump up the muscle, bolster the joint and all that. There are no contests for the heaviest tricep extension. I'm guessing that your goal is to put on mass. From what I've read, you've staled out and your body isn't responding to the volume or the reps. I don't like to use the word &quot;overtraining&quot;, but I'd say this would be a good example of it. I would say to cut the isolation exercises, do a regular push/pull/legs routine with some very heavy weights three or four times a week, throw in some high intensity cardio (be it sprints, swings, clean and press for time, whatever) twice a week and don't eat any carbs after 4 or before noon. Simple changes. Based on your original workout you'd probably do just fine with a 5/3/1 kind of program with the Boring but Big template (one accessory exercise 5 sets of 10 reps). It'll save you a lot of time and give your body a rest. You'll probably get stronger too. Find a hill around where you live and sprint up it a dozen times twice a week and you're golden.</blockquote>

[QUOTE="Hannibal, post: 1061329, member: 3239"] The amount of volume that you're doing is unnecessary and probably detrimental. Assistance exercises are just that, assistance. You shouldn't be hitting them for 4-8 reps for four or five sets, it should be more like 3-4 sets at 20+ reps a set. Assistance exercises are supposed to be light shit to pump up the muscle, bolster the joint and all that. There are no contests for the heaviest tricep extension. I'm guessing that your goal is to put on mass. From what I've read, you've staled out and your body isn't responding to the volume or the reps. I don't like to use the word "overtraining", but I'd say this would be a good example of it. I would say to cut the isolation exercises, do a regular push/pull/legs routine with some very heavy weights three or four times a week, throw in some high intensity cardio (be it sprints, swings, clean and press for time, whatever) twice a week and don't eat any carbs after 4 or before noon. Simple changes. Based on your original workout you'd probably do just fine with a 5/3/1 kind of program with the Boring but Big template (one accessory exercise 5 sets of 10 reps). It'll save you a lot of time and give your body a rest. You'll probably get stronger too. Find a hill around where you live and sprint up it a dozen times twice a week and you're golden. [/QUOTE]

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