Hey guys just started hitting the gym again recently and I was wondering if I can get some advice. In the past, I've talked about how I was doing Stronglifts 5x5 and would get to plateau. Since then I've restarted going back to the gym and I am still doing the 5 big compounds movements. I am focusing on size now and I have altered my workout as such.
As mentioned I am doing the big 5 compound movements but its the changes in reps/sets that is the biggest difference. Generally speaking, I am doing 3 sets of 8-12 reps, 3 times a week. In the 6-8 weeks or so since I started, I have actually grown a bit and I can definitely see it. However I feel the growth is far too slow. As such what should I be doing with my numbers to get bigger?
For example, on the bench press my strength training plateau was around 52.5 kg 5x5. As such I went down to 45kg doing 3x10, then 3x12, then upping the weight etc. until I got to around 50 3x10. However I feel the progress in numbers is really quite slow for a beginner. The other day I decided to do 60kg but 3 sets of 5 reps. Suprisingly while it wasn't easy, I was able to do it. The reason I went up to 60kg was to mix up my workout and to then go back down to lower weights but with higher reps and see how I do instead. The other excercises I do are the squat, overhead press, barbell row and deadlift.
So guys, given my workout what can I do to progress more quickly. I feel I eat enough calories and have a scoop of protein after every workout. I can' blame my genes either. While I am South Asian and now 32, my big brother worked out between 18-23 and got into good shape but then let himself really go. However in his late 30s hes got back into fitness and now has shed a lot of weight and his muscles are the biggest I've ever seen them. Another thing to note is that a few months back my testosterone levels were extremely low due to a year of the worst depression of my life. I am now feeling much better. I am sleeping way better, my mood is also much better and I have my energy back. During the depression I was constantly sleeping and could very little in the gym but progressively I could do now do more and right now I can do all 5 big exercises in a single session.
I really regret leaving this so late and now that I am 32 I feel unless I do something now I may forever miss the boat. I'm not going to become Arnie or anything but I really do want to put some bulk on before its too late. Sorry for the long (and sometimes personal) post but I would really appreciate any advice. What do I need to do with my sets/reps to get into that hypertrophy region. Making the adjustments has certainly made a difference but I still feel I am not quite at that sweet spot yet.
Thanks!