I'm almost 19 years of age and I am regularly doing gym since 3 months. With the height of 5'10 and weight of merely 115 pounds, I initially joined the gym with the intention of becoming a little 'bulky' and put on some muscles.
I was very much a computer bug few months ago and didn't pay due attention to my own body or other's body as a standard of benchmark, but now that I do, I see in trains or other public places that most people already have bulky biceps and chest without maybe even visiting the gym once, then there are these bulky sorts of guys that come to the gym and the weight they lift or press, is laughable looking at their muscle mass. I mean it's obviously more weight than me, but not by a very large margin, just 2-5KGs more than what I do, so I believe its very attainable in near future.
Some time ago I came across the phrase hypertrophy vs strength training (for me strength training included all types of lifting earlier). Currently, my gym trainer has prepared a workout routine for me that is something like :
Everyday : Chinups : 15x5 ; Push-ups : 10x5 at start ; Wrist curls 20x5 and shoulder press 15x5 (with a weight lighter than I usually use for shoulder press) Monday: Chest 4x10 (consists of 4-5 exercises for chest) ; Triceps : 3x10 (again, 4-5 usual exercises for triceps) Tuesday : Back : 3x10 ; Biceps : 3x10 Wednesday : Shoulders : 3x10 ; Legs : 3x10 Repeat on tuesday, friday and satudray
There are some exceptions like for calf raise the reps are 20-25.
So from what I see, he wants me to train for hypertrophy? Again, I don't want to do all this hard-work and become simply fluffed, I want to genuinely get stronger, to lift more weights and strength that accompanies me everyday, not just the looks of it.
I have done some research of what hypertrophy is but I still remain largely a noob, so if I train for strength, lets say adding more weight than I currently do for 4-6 reps, that will make me neurologically stronger and also help with atleast some muscle gains?
Or perhaps I should go for both of them? How do you suggest I incorporate those changes so that I train for strength as well as size?
Also, I understand what is progressive overload, but under what method is it applied? Strength or Hypertrophy? and how do you properly incorporate it?
Eg- I do military overhead press with let's say 5 KG on both sides, now for progressive overload to occur, should I increase subsequent reps from 6 to 8 to 10 in next sets or should I increase weight from 5 to 7.5 to 10 KG? and the reps go down from like 10 to 8 to 6?
Which is better and is there a difference? or should I maintain my rep count whilst increasing weight?
Then again, looking at my body frame of height 5'10, weight 115 pounds, 26 inch waist, 11 inch biceps and just chicken legs, which will be better for me? I intend to continue going to the gym for many coming years.