@miserabletogreat if you build muscle, you will get stronger.
As for making progress, your routine will be decent for a beginner, because just doing anything is usually better than not lifting at all.
As you get stronger, I'd recommend 2 warm-up sets with a light weight, then 3 sets of 6 reps, adding 10 pounds to each set.
Example: 10 x 135, 10 x 155, 6 x 185, 6 x 195, 6 x 205.
If you complete all 6 reps in all 3 sets, start higher next time.
If you fail to progress 2 workouts in a row, decrease your starting weight next time.
If you plateau for a couple of weeks, change up your routine. If you're using barbells, switch to dumbbells (and vice-versa). Or switch to an entirely different workout plan.
Plateaus happen because your muscles adapt, so you have to confuse them.
Also, be sure you're doing all the important lifts, and DO NOT SKIP LEG DAY.
Your priority in lifting should be: squats, deadlifts, rows, bench press, then all other auxiliaries.
Too many people focus too much on bench press and curls, and end up looking ridiculous and worse, being prone to injury.Read More
@drake If you're getting hemorrhoids it's either:
Your form is fucked (assuming you're not lifting legs)
3. You have a medical condition and should consult a physician. Please do this before you continue lifting and seriously injure yourself.
How do you lift without the risk of getting hemorrhoids? I notice myself that when lifting, I contract my muscles and that makes me get temporary hemorrhoids.
I haven't been to a doctor yet because I have no other problem but I am curious whether someone has had the same problem.
Most of the times I am changing the exercise to something else that doesn't affect me much but I am curious what I am doing wrong.
@fumbor I'd still do a bit of legs if I were you, just a few sets of compounds a week to maintain. Doesn't have to be high intensity, maintenance requires a lot less effort. Girls do dig legs, especially for this thing called uhmm, well I forget but it's basically a dick pic but you are wearing underwear so they just see the outline while you flex your legs. I sent those to a few girls and got very positive responses so ya know, don't throw away what you've already got eh? XD
Good plan to focus the majority on upper though, your bench should be not that far away from your squat if you are aiming for an aesthetic build. Also, do tons of lateral raises. Shoulders are the best bang for your buck in terms of smv, specifically side delts.
@fumbor Haha, nah. I just only do them like once a week. A few sets of squats or hip thrusts then leg presses and some isolation work as a finisher since I've been doing this for over a year now and need more volume to grow. My splits something like PPPPL. Fell out of shape a bit recently so I've been doing 5x a week because I'm impatient XD Used to do a 3x upper upper lower.
Lol, don't neglect your legs dude. Chicks do notice them, just not as much. But they are really gonna notice them if they are skinny and the rest of you is not, and not in a good way lmao XD
If you do Starting Strength I'd recommend adding pull-ups or inverted rows to it once or twice per week. Kind of leaves some muscles you want to bulk up underdeveloped otherwise. Adding either of those mostly means you will plateau a bit sooner due to increases volume but you'll see more well rounded physique development as well.