I am on a hypertrophy workout plan where I seek to gain muscle rather than strength. However, the opposite has been taking place.
here is what my workout looks like:
What I do is I never do a single exercise on it’s own. I pick two machines that work opposing muscles and on the rest periods I work opposite muscles:
3 x 12 Bench press (Counterd with) 3 x 12 Rows
3 x 12 Flies (Counterd with) 3 x 12 Lat Pull downs
3 x 12 Incline Bench Press (Counterd with) 3 x 12Upstraight Rows
3 x 12 Pull Overs (Counterd with) 3 x 12 rear delts
3 x 12 Lateral Raises (Counterd with) 3 x 12 Close-grip Rows
3 x 12 Shoulder Press (Counterd with) 3 x 20 Shrugs
3 x 12 Bicep Curls (Counterd with) 3 x 12 Tricep extentions
(This takes me something like 1 hour, 1 hour 15 min max)
4 x 12 Squat (Counterd with) 4 x 12 Calf Raises
3 x 12 Leg Curl (Counterd with) 3 x 12 Leg Press
3 x 12 Hip abductor (Counterd with) 3 x 12 seating Leg press
3 x 12 (opposite of the hip abductor) (Counterd with) 3 x 12 Leg extensions
3 x 25 Weighed cruches (Counterd with) 3 x 20 incline Weighed cruches
3 x 20 Leg Raises (Counterd with) 3 x 25 Of those lateral cruches (each side)
This workout takes me about 1 hour 15 min.
My Split goes:
… ( I sometimes take another extra day to rest or a rest day between Upper and Lower).
I have increase all of my lifts by at least 40 pounds in less than 4 months (except squats and leg presses. For the squats i went from 100 pounds to 350 and leg press from 150 to 270)
I do see significant strength gain but no significant muscle gain. What could be going wrong?