Hey @RVconsultant, thanks for the tag Really appreciate you thinking so highly of me to tag me to provide some advice.
@Saiyan4Blue
I saw this and immediately one thought came to mind:
āthis guy would highly benefit from completely switching up his routine.ā
Youāre doing 4 sets of 4-5 exercises for the major groups right?
Thatās like 16 to 20 sets per one muscle group (excluding arms), per week, and in my opinion, thatās way too low volume for someone training for 8 years.
Other than that, some muscle groups, like the shoulders and legs, need more than just 4-5 exercises, and while yes, the compound movements can help build mass, but youād benefit more from keeping the compounds at 5 sets (first 2 as warmup, then 3 sets at a weight you can only do for 5-6 reps), and then supplementing that with some additional isolation movements.
So now you can do one of the following 2 things:
- increase the volume with numbers of exercises (or sets per week; meaning you train the same muscle group more than once a week with a program like PPL), or
- increase the intensity with the weights (can be done with many powerlifting/power building based programs).
I personally have restarted my whole training regimen recently as I have started my national service for the next 4 months, and while I train there in the morning, I also have my 3 days a week training (like I just came back, had lunch, now imma have some coffee then hit the gym), and the current training program that Iām doing is called ICF5x5.
This would do both for you if you decided to jump on this program, however, thereās a whole training system called 5/3/1 by Jim Wendler, and you might find something that would suit your desires better in there (Iād say BBB).
If you have any more questions, then Iām always happy to answer and help.