Changing Workout

[GBaschski]

Alright, I've been lifting 4-5 times a week for about four weeks now, in addition to long distance running and sprinting. I've been taking a 22g protein shake after every workout, though I don't think I'm getting enough protein otherwise, but thats a different story.
I'm trying to put on as muscle for in preparation for lacrosse as I can, but the last thing I want to do is hit a plateau. So, I need some advice in altering my workout so that I won't plateau off of what I've been doing.
Here is a rough sample of what I do on upperbody days:

3x3 Bench Press
2x10 Incline Press
12-10-8 Row
2 sets of pull ups til failure
2 sets of dips til failure
2x10 Curls
2x10 Tricep Raises
2x10 Wrist Curls
2x10 Reverse Wrist Curls
50 right 50 left 50 center Crunches

Keep in mind, I'm trying to gain mass, not just strengthen what I already have.

[Diesel4958]

So wait you are training chest, back, triceps, biceps, forearms all in one day?? And doing very little in one day for each part?

[franks2089]

Break it up into somethinglike this

monday:Chest tris
Weds: back, bis, and shoulders
fri:legs abs

also for mass to heavy weights low reps

[GBaschski]

Well, the thing is that I don't have that many options I guess. There are a bunch of different tricep/bicep/chest machines, but I've been told its best to stick with dumbbells and barbells and body weight excercises.
I guess the main problem is that I don't know too many excercises for each specific muscle.

[busdriver44]

train movements, not body parts.

instead of doing:2 sets of pull ups til failure
2 sets of dips til failure


I would say try to do about 2 sets of 10 reps. Obviously this is different for every person, and for how much strength you have. You want to do those 2 things weighted. Stick a dumbbell between your legs, put ankle weights on. There is something that is specificially designed for those exercises.


Why is the shoulder press missing? On that it is very important that you don't lean back as you get tired. There are some 90 degree benches that can help u in that.

[deeznightmare]

You seem to be over training... like the other guys said, you need to break up your workout. Franks gave you a good training spilt. Remember that your muscles actually grow when they are resting after a workout. If you keep working out the same muscles day after day, they won't grow at all.
For gaining mass, what you really need to focus on is your diet. Ensure you get enough protein in your diet. Try other supplements, I've had really good results with creatine.