Im taking your advice, and up the volume. I have wrote up a rough workout program so its not in order of when i do them.
Standing Overhead Press 5x5
Barbell Curls 3x8
Dumbell Curls 3x15
Skull Crusher 3x8
Standing Calf Raises (adding more excersise) 3x15
Bench Press 5x5
Pull Up 5x5
Dumbell Chest fly 3x15
Dumbell Pull up 3x15
Dumbell Press 3x15
Suggestions on this?
Any links to sites for info to read upon, that dont contradict each other, would be great aswell![/quote]
You need to do more back and leg work. Add the deadlift, rows, incline bench, dips, leg curls, leg extensions, leg press, more pull-ups, lateral shoulder raises, bent over shoulder raises, hammer curls, reverse curls, possibly even some forearm work, more calf work, especially seated calf work, and I personally like to do 5 - 10 sets of trap work twice a week.
When I do back, I usually do something like this:
4x6 weighted chin-ups
4x6 bent-over barbell rows
4x6 wide-grip pull-ups
4x6 T-bar rows
That’s my back workout. You can cut down the sets a little bit, but I would suggest doing lots of deadlifts, lots of rows and lots of pull-ups. Those will get you thick and juicy. Your posture will improve, you’ll look bigger, you’ll feel bigger, you’ll just feel better in general if you have a sturdy back. I love back workouts.
You need some lower rep work in there with your squats. You’ll gain strength faster that way. Here’s my leg work out while I’m at it with helping you:
5x6 Deep Squat
5x6 Leg Curls
5x6 Leg Exensions
5x6 Leg Press
Or something along those lines. My leg workout isn’t exactly like that, but close enough.
You also need more shoulder work. Add some lateral raises (side raises) and rear delt work. You’re just basically working out your favorite body parts in this regime and adding in some leg work and back work to satisfy us it looks like. You have to hit your WHOLE body to get the full effect of weight training. Like I said, my triceps alone get more sets weekly than that entire regime you just listed. I just counted up my sets and I usually get in about 230 sets of work per week. I know some guys don’t like large amounts of sets, but it works for me and lots of guys I know. I’m not saying to do that much, but your workouts look unorganized, so I’m trying to help you.
Really, and I, in all of the meanings of really, don’t use steroids. You will mess yourself up or at the very best not see any results.