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I think the reason i'm only doing 15 sets in that amount of time is b/c im working out at home and have to change weights and then screw them back up again but yeah, ill be more conscious of that next time.
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I know what you're saying. I work out at home too. Given that I do a bunch more than you being that I add a whole lot of supportive stuff and stretching, etc. and they are about the same lenght as yours. You could definitely organize it so that you are getting more work done in that amount of time. That being said I don't have any big problems with what you are doing although I could suggets some improvements that will allow you to lift heavier PLUS lift for some more pure size.
I take it you have a bench, barbell and dumbell. No squat rack I presume. If I'm wrong please tell me what you do have.
One obvious thing is you need to do deadlifts. That will be the number on most effective thing you can do, given the setup I suppose you have, and will put the most size and strength on you. Plus you won't have to wonder why you have so much surplus energy (as if that's a bad thing
).
The next thing is take the "bodypart" mentality out of it. I'm not saying there is a problem really with your exercise selection only that thinking of it in terms of bodyparts is actually causing you to get less out of each movement than you could.
For instance you have "chest and shoulders". BUT in reality you have two very effective LIFTS that are piled up together when you could get more out of them doing them separately. That doesn't mean you have to do bench press and overhead press always on different days but that instead of thinking about improving you chest and shoulders think instead about improving your bench press and OH press.
You say you are getting stronger so that is good. Lots of stength gain is neural in nature so it is quite normal to get strength without size at first. But that doesn't mean you can get more strength and size than what you are doing.
Now, you said you are doing upper and lower days but really you are doing fullbody on mon and thurs.
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My workout right now is the following (the number at the beginning refers to how many sets and I aim to do about 6-8 reps per set. When I go over that amount, I increase the weight):
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I like that. Except you may be better served to take out the extra bench movements and just do two pressing movements. Make the fist main one your emphasis. That's the one where you try to go as heavy as possible. You can stick to that 6 to 8 rep scheme if that is working well for you but don't "save up" for the next movement. Instead for the secondary movement pick higher rep ranges. And make loading the bar on the first movement be more important while giving yourself wider rep ranges to play with on the second movement before loading. So, in other words, you might have that 6 to 8 range on the first but on the second maybe 8 to 12.
More later.