Hi, I'm a regular reader on T-Nation but not a regular poster so apologies if this isn't in the correct forum.
A quick bit of background: I'm 35, 197 pounds and have been training 'seriously' for 3 years following a long rugby career.
My goals are to improve strength and increase size towards a more aesthetic muscular physique - no longer conditioned for a particular sport.
Over the 3 years I have been satisfied with my strength gains (and gained lean mass) after following a variety of routines off T-Nation.
For the last 3 months my routine has comprised of an all over strength program comprising of a 3 day a week workout
Day one: 8 sets of 3, 6 exercises (last set to failure), 4 compound exercises, 2 isolate
Day two: 4 sets of 6, 6 exercises (last set to failure), 4 compound exercises, 2 isolate
Day three: 3 sets of 9, 6 exercises (last set to failure), 4 compound exercises, 2 isolate
I have certain restrictions:
I train alone for an hour at 7am, when the gym is completely empty - so hardly ever get spotted.
I have had reconstructive surgery on both shoulders so certain exercises are difficult i.e. bench press is substituted by dumbell press.
My diet is very clean, I try and eat 6 meals a day, and have a post weights shake of complex carbs and 2 scoops protein, 2 daily protein shakes (1 scoop each), and a pre-sleep protein shake (2 scoops)
My issue now is I have seriously plateau'ed and need advice as to how I could change my routine to further improve size (especially in my biceps).
Apologies that I haven't got pics or specific info about my 1RM's etc.
Some stats where I am at the moment are for eg:
Flat DBell press: 4 x 6reps (40kg bells)
EZ bar curls: 4 x 6reps (20kg either side)
Dead lift: 4 x 6reps (110kg)
Any advice would be welcomed,