I've been lifting on and off for a few years. I'm just under 200 right now at 6'1". Was in the low 150s when I started training years ago. Bodyfat is roughly 15%. I've been a little bigger, and stronger than I am right now, but not by a lot. Unfortunately, my consistency hasn't been great. I've fluctuated way too much over the years.
Most of the time, I've done a split like this, with 2-3 sets of 4-7 reps per exercise:
Deadlifts every other week
Close grip bench
Pulldowns or Weighted Pullups
Squats or Front Squats
I have a lot more strength in my upper body than lower body. I can close grip 315x5 with good form, DB Row 150x15, Dip +155 for 6, DB Shoulder 100s for 6. My best squat was only 315x5, SLDL 315x10, Deadlift 425 for 1. My arms are 16.75", legs are a measily 24", calves a weak 15.25" (just started the Luke Sauder calf routine and will try that for at least 3 months).
My goal is to be around 225 pounds, with most of that growth in my legs. So I have 25 pounds to go, and I'd say I want 15 of that to go into my legs, and 10 into my upper body. I might get hated on for posting this goal in this forum, and I'll go elsewhere if needed, but I respect a lot of the people here (I've lurked here for 5 years before signing up).
For some reason, I'm stuck on doing low reps with long rest on a split routine. I really like lifting heavy, but I feel like I need to change something eventually, because I'm kinda tired of this routine and the lifting low reps every time, and I know I can't just do this forever- whether it be the reps, or the routine. I actually tried a full body routine a year ago (HST) and a few of my lifts got stronger than ever. I'm some reason, I'm scared to try something else because I could lose strength. I was scared before I tried the HST routine but I actually got a little bigger and stronger in most lifts.....however, I only did 2 cycles of HST and then got into a car accident and couldn't walk for a while.
I hope this all made sense. So....my goals are-
Get to 225ish at 6'1"
Gain more in my lower body
Squat 400 for reps
Should I just do Chad Waterbury routines? Full body HST (or an upper/lower HST)? Split?
I took some pics just now...WOW I'm a pile of shit. If this thread doesn't go to shit, I'll take some better pics with a real camera later on when I gain and even out my body.
Thanks for any help I might get.