crokin wrote:steelhammer wrote:You don't need to change exercises. You just need to change rep/set/rest schemes. You can't just progressively load forever. Look into periodization. Olympic lifters do the same exercises all the time and they are among the strongest people in the world. Same with people who compete in powerlifting and strongman events.
Edit: of course that assumes you are doing quality exercises. If you are doing cable crossovers and 5 different bicep curl exercises then you'll get very little out of it.
No, my split:
-Bench Press (3 sets) of 5 or 3 or 5-3-1 reps
-Incline Press (5 sets)
-Close Grip Pull-ups (5 sets)
-Seated DB Tricep Ext (5 sets)
-Squats (3 sets) of 5 or 3 or 5-3-1 reps
-Back Hyperext (5 sets)
-Leg Press (5 sets)
-Abs (5 sets) *If I feel like it
-Military Press (3 sets) of 5 or 3 or 5-3-1 reps
-Dips (5 sets)
-DB Rows (5 sets)
-BB Shrugs (5 sets)
-Deadlift (3 sets) or 5 or 3 or 5-3-1 reps
-Lying Leg Curl (5 sets)
-Wide Grip Chins (5 sets)
-Abs* (same deal)
http://en.wikipedia.org/wiki/Sports_periodization It's not specific to just lifting weights.
Your exercises seem fine. No need to always do 1-5 reps though. Looking into backing off for a week and going really really light. Spend some time (4-6 weeks or more) doing some higher reps stuff (12, 15 or even 20 reps). Look into conjugate training and plyometrics to develop explosive power. Hill sprints. Bike sprints. Swimming. Etc. Can't just lift extremely heavy all the time. It will cause your CNS to burn out.