[Aggie93]

Shaun,

I have a couple ideas.

First, are you eating enough? You have probably run out of the beginner gains and now need to add some mass. Only way to add muscle is to eat protein while lifting.

Maybe rest more. Often need to read muscle groups longer than a day. Twice a week is good after beginner gains have been made. Muscle grows on rest days.

Add other compound exercises, namely squat and dead lift. Those two lifts help release testosterone. Then as jyl said, pull ups. I think those are better than rows.


As allaircooled said, the 5x5 routines are good. The readers digest version:
5 exercises: squat, bench, overhead press, rows, deadlift
Working set is 5 sets of 5.
Add weight (5 lbs for most, can do 10 for dead and squat) after you complete all reps.
Lift every other day, alternating exercises except for squat, do that each time.

I followed something close (did 3 x 5 instead of 5 x 5) and got decent results in six months. Having never really lifted, I got my bench to 215 at a body weight of 170