Hi, I am not really a newbie in the sense that I have been lifting for about 3 years. But in that 3 years while I've gained some nice muscle (5'11'' from a puny 135 to now 155), I have found my progress to have stagnated for about 2 years now. About 2 weeks ago I realized I just wasn't lifting heavy enough. It seems to be working, and I am getting stronger. However, I am using weight that I can only really move for 5 reps at the most. Is that enough? or am I wasting my time? Before this I was lifting for 8-12 reps a set, but like I said I haven't made real progress in a while.
Also what do you think about this split, I am trying to gain size.
Upperbody twice a week:
Standing Barbell Rows x3
Standing Military Press x3
Bench Press x 3
Seated Rows x 3
Lateral Raises x3
Seated Behind the head tricep ext x3
Barbell curls x3
I know that seems like alot but it only takes me an hour.
Leg press with feet high for Hammies Glutes x 3