I am Been lifting for at least 20 years and still coming up with new routines, theories every couple of months. Part of me feels like just consistently working out is all anybody needs, no matter their goals. Still, I can't get past the idea of finding some new, improved magical combination of exercises>
Been craning everyday for 24 years now. Looking my best ever. Lean cardiovaskular hard and almost strong for my weight/shape/natty status.
If your up for new things please try this: Increase arm training volume slowly ...do them fucking arms 2hours/dag 5 dags per week and Ill guarantee your arms will be the best ever. Every muscle I up the volume is getting better every moth. The more I train the less sore I get.
Training volume is the shit for further progress. Want a better back, take photos and learn what excersice hit different parts of the back and then do the shit 1-2 hours everyday. Soon u will not feel your muscles anymore, they just do what u tell them to do without any protest.
When your up for 10-15 hours/week for one muscle I think your near the limit for your natural potential.
I just did 50 set of back yesterday, docent feel jack shit today. That once a week kill your muscles is just plain stupid shit make u sore without progress. Cant believe how many people still do this shit in the gym.