Quote:
Originally Posted by t0rrent98
Think my strength has increased with this current hypertrophy routine I am doing, all 3 bench's are about 135lb for about 3 reps.. keep in mind I do short rest time like 2 minutes when I probably should do at least 5 minutes I am currently doing DB's for bench I will be doing 50lbs and probably going for 8 reps this friday.
My Sumo's I just hit a new PR last week with 225lbs for about 6 reps or to failure. the OHP I stopped doing 2 months ago just to switch up exercises and work on isolation body parts but I stopped at about 85lbs for 5-6 reps.
I haven't done squats in almost 2 years now due to the fact that my knee's are pretty worn out from the first 3 years of doing it along with playing Goalie. I may have to get myself a knee strap when I decide to hit up the squats again.
This is what my current Upper Body routine looks like:
Chest
Back
Shoulders
Back
Biceps
Triceps
May include Another Chest workout in between the Back and Biceps.
Overall, I am looking to just get a bigger upper body but hoping to get the strength to go along with it.
If your wondering why everything is a bit low, this is actually the first year that I have been consistently going to the gym. My first 3.5 years I never went consistently and am kicking myself in the arse for it.
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My $.02, your numbers are low enough that you might really benefit from simplifying your routine and focus on getting stronger for now. In all likelihood you still have quite a bit of "beginner gains" that you're leaving on the table right now.
I'd look into one of the linear programs out there. Something like Stronglifts or Starting Strength. You'll get stronger (and subsequently more muscular) much faster. Once you start to plateau on those programs you can start using more complicated routines and more isolation exercises to address specific weaknesses.
Rippetoe has a good set of standards to see where you are strength-wise.
Spoiler for size:
A good linear program should get you from novice or lower up to, or at least close to intermediate with a few months of hard work and good diet.