Thank you for your input everybody! Much appreciated! :)
with no rep/set ranges hard to say but it looks like you may be pushing more than pulling, upper and lower.
given your stage I might trim down the accessory lifts and do more of the meat and potatoes.
and eat more meat and potatos too to gain the muscle you seek.
I'd be doing 5 x 5. Could you give an example of accessory lifts you think could be left out? Like incline bench or chest dips? I actually thought myself that the program focused on the basic exercises, or the meat and potatoes, but I'm wrong here?
You're doing too much pushing and not enough pulling.
Also, I'm not sure I understand doing bodypart splits for anyone that isn't a bodybuilder? Do biceps really need two dedicated exercises after being synergists or stabilizers for three? Has a pumped bicep ever saved somebody's life or pulled a baby out of a burning car, because I seem to be missing something…
Could you give an example of a push exercise I might substitute with a pull exercise?
Would you recommend me to go back to doing a full-body program? As for doing bodypart splits, it seems to me that many believe that to yield faster progress than doing a full body program thrice a week? My experience here relies pretty much on articles I've read on the web, so I might be misinformed? To me it seems logical that working a muscle group thoroughly twice a week, and allowing for more recovery gives better results, than working the same muscle group thrice or four times a week but more superficial. Also I simply don't seem to have the energy to work out my entire body effectively, when I get to the last exercises I'm pretty much drained.
It's alright. What kind of rep/set scheme are you using?
My only critique would go to the same address that has been touted already. Check this exercise list out:
Bench Press, Incline Press, Chest Dip, Military press, Close-grip bench, Bench dips. That's six exercises for triceps, chest and shoulders, or practially the movement of pressing. That's a big amount, and I would say it's way too much considering that you only have 3 or 4 exercises for the whole upper back and legs. I'm conserned about your recovery. I know you want a bigger bench, but is all this tricep isolation really necessary? I would just do one big press (Wether it's bench, floor press, military or incline) with high intensity, then some pressing variation (Dips or other press) for volume, and that's it. Only two exercises. If your triceps are behind maybe a third exercise on one of the workout days.
And drop the bench dip. It's doing way more harm to you than it does good. Seriously, it's not good for the shoulders.
Remember, you can't out train a POOR DIET.
So if I cut out the chest dip, bench dip and close-grip bench would I be better off? And maybe doing a cable exercise for triceps instead? I just always believed that the military, bench, incline bench and close-grip should be a part of any good workout program? I'm actually doing more back exercises than listed here - to prevent my back pain from coming back, my chiropractor advised me to do some stabilizing exercises - I'm not sure what they're called, but I'll try to explain them:
Each of these exercises is done 3 times, every other day.
1: Lying on my back with legs bent, then raising the hip from the floor, holding that for 20 seconds, then raising one leg, holding that for 20 seconds, and then the other leg, also for 20 seconds.
2: Lying on the stomach, then raising my entire body from the floor, so only elbows and toes are touch the floor. Holding that for 20 seconds, and then turning to the side, now with only the edge of the foot and one elbow touching the floor. This is also held for 20 seconds, then back to the initial position, and rolling to the other side and holding that position for 20 seconds.
3: Same as 2, but instead of turning to the sides, one foot is lifted off the floor, and that position is held for 20 seconds, and then doing the same for the other foot.
4: Lying on the sides as in 2, but just holding that position.
All of these exercises train the back and also the hamstrings, but should I throw another leg and back exercise in my routine as well?