[MikeNYY420]

So I finally hit another plateau with my bench and I think to take my powerlifting to the next level I'll need to start training movements instead of body parts. I'm not 100% on how to do this though, I want to have deadlifts squats bench cleans and jerk, and snatches all in here. I want to keep a squat preferably 3 or 4 days.

If anyone could help with this routine it would be greatly appreciated. My current routine is

DAy 1 Chest tris and delts

Flat barbell bench press
Incline barbell bench press
Flat dumbbell press (just started with this exercise)
Military press
Shoulder press
Close grip bench press

Day 2 Back traps and biceps

DEadlifts
Pullups/lat pulldowns
Bent over rows
Barbell shrugs
Hammer curls
Barbell curls

Day 3 Legs
Squats
HAck squats
Leg extensions
SLDLs
Leg curls

Thanks guys!!!

[chrispghmuscle]

Just by looking at your bodyparts with your sets, I think your doing way to many excersizes per bodypart.

I would consider only doing 3 to 4 per bodypart and going as heavy as you can.

Let's see what everyone else says.

[MikeNYY420]

I thought I wasn't doing enough cuz I'm only really doing 2 exercises for each body part.

[Pumping1ron]

Your routine looks good, just keep lifting heavy weight and youll soon get through your plateau.

[Tripower]

Too much. If you want to see big results from a powerlifting perspective, lower the reps and concentrate on heavy ass compound movements.

[MVP]

Originally Posted by MikeNYY420

DAy 1 Chest tris and delts

Flat barbell bench press
Incline barbell bench press
Flat dumbbell press (just started with this exercise)
Military press
Shoulder press
Close grip bench press

What's the post in all these exercises for chest? Do you not feel flat benches/incline benches alone give you enough stimulation? Those two exercises are all you need for hypertrophy.

If you feel bench press (compound exercise) isn't doing it "directly" by itsself for chest why not just increase the volume/intensity on that exercise instead of throwing all those other movements in?

Originally Posted by MikeNYY420

Day 2 Back traps and biceps

DEadlifts
Pullups/lat pulldowns
Bent over rows
Barbell shrugs
Hammer curls
Barbell curls

I like it. All except for the fact there's two direct bicep movements. Your bi's are getting worked through pullups, rows, and deadlifs should be added into this day, if not your training your back (directly) both on day 2 and 3.

Originally Posted by MikeNYY420

Day 3 Legs
Squats
HAck squats
Leg extensions
SLDLs
Leg curls

Your legs are getting worked through squats, which is the most important exercise in this day. There's really no need for these other movements.

[MikeNYY420]

I only have 3 movements for chest the others are for shoulders and triceps I throw in dumbbell chest presses because I felt like it would be a good switch. I need more than just squats for my legs.

Not sure what you're saying day 2 I do have deadlifts in there already.

[MVP]

Your chest has 3 direct movement, your chest doesn't only get worked in direct movements.

Shoulder presses, military presses, close grip bench presses as well are going to work your chest. Therefore that's 6 movements where the chest will be stimulated.

If you were working with enough weight needed for stimulus you really shouldn't have the energy for more than 1 or 2 movements.

When bulking your aiming for overall mass, correct? Then you should shoot for compound exercises. Compound exercises = overall development.

I would work with compound exercises only, then afterwords throw in your accessory (isolation movements) for extra stimulus if needed.

[MikeNYY420]

I was trying to think of compounds, but I couldn't find enough to make it all compounds and still hit everything and have a split how I wanted to. I'm not bulking I''m powerlifting, so I'm not going for mass just strength. Shoulder press and military press really only use the highest part of the upper chest a little bit they're more of a shoulder exercise.

I have changed my split though to address my weakness of chest, shoulder and triceps. Or well not so much my weakness, but in order to improve my bench. I have chest today, back tomorrow, off, shoulders triceps, legs, off, chest.

I think for chest today I'll do
Flat barbell press
Incline barbell press
Flat dumbbell press
Pec deck (just throw that in for my volume and so that I can directly make my chest stronger without another pushing movement)


Thanks for the help guys, I think I'll stick with this split fora few weeks and see if my bench starts to improve again.