Are you an intermediate bodybuilder who just can’t seem to break the 200-pound mark? You eat everything in sight and take an hour nap each day, but something just seems to be lacking? Chances are, your body has become accustomed to your training patterns. You might be using the ever-popular 5-day training split (Chest, back, Shoulder, Arm, and Leg days). Or you might be using another. Whatever system you’ve been choosing, your body may no longer be responding. Without that need for response, the muscles stay their current size. Here are five routines that you should try for stunning the muscles into growing.

Routine #1: 20 rep squats

Squat three times per week. It’s that simple. Start your Monday with some warm-ups, then proceed to complete one all-out set of squats. This set will consist of 20 repetitions. However, it will be done with the weight you normally use when you fail at 10 repetitions. This means you’ll need to wait a few seconds between repetitions number 11 through 20 to regain your strength. It can be done. Once you complete this single, grueling set, feel free to collapse upon the floor, stretch, and leave the gym. We’ll see you again on Wednesday, then on Friday.

Routine #2: Push/Pull, twice weekly

This routine allows you to train each body part twice per week. You can use fewer sets and see better results.

• Monday - Chest, thighs, shoulders, triceps
• Tuesday - Back, biceps, forearms, hamstrings
• Thursday - Chest, thighs, shoulders, triceps
• Friday - Back, biceps, forearms, hamstrings

Routine #3: Max-OT

This is a modified version of Mike Mentzer’s Heavy Duty, or HIT training. Essentially, you train the body with a single set per body part, in the 4 to 6 repetition range. This type of training is only recommended for experienced trainers who are certainly able to stimulate a body part in only one set. Most of us mortals require a few sets to acquire the mind-muscle connection that is required for growth.

Routine #4: Powerlifting

When in doubt, train heavier! Make Monday a bench day. Turn your Wednesday into a deadlift day. Convert Friday into squat day. Every other day should be devoted to eating, sleeping, and growing. If you haven’t challenged your muscles to lift HEAVY in a while, a powerlifting routine will change that.

Routine #5: The Standard

This type of routine would involve a standard routine as mentioned earlier (Chest, back, Shoulder, Arm, and Leg days). If you haven’t used this routine recently, you’ll definitely make some gains by switching to it for 2-3 months. It’s the most commonly used split in the sport because it is very effective.

Be sure to monitor your food intake and sleep to ensure you are eating enough food, drinking enough water, and getting enough rest to facilitate growth. Supplements and anabolic steroids can be very useful if mass gains are your goal, but it can be done without their use, provided you continually challenge the muscle groups of the body to perform in new ways.

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