potential problems:
not eating enough
not using a decent program/ensuring regular progress (are ur lifts increasing?)
posture seems a bit fucked (idk if cuz flexing)
bodyfat % prob too high (like 16-18% maybe)

overall you seem to have a bit too much fat to get the cut look and not enough mass, supplements arent magic, they arent needed but they can help if your diet is lacking

e/ what are ur current lifts? theyre a much better way to monitor progress than appearance (although they usually go hand in hand)

This post was edited by Qwaze on Mar 13 2016 01:40am

Due to the military I'm currently doing full body 3 times a week. Two exercises each muscle group, 4 sets each exercise for a total of 8 sets per muscle group 3 times a week. My lifts have not been increasing, drastically in the years I've been working out. Bench went from 110 to 160. 50 pound increase in 3 years...I'm assuming that's terrible right?

50 lb increase in 3 years is pretty bad bro...

should've done something like 5x5...

never too late to change what youre doing

on a beginner strength routine, you could expect a 5 lb increase on your bench weekly with proper nutrition and sleep for a while, might be past that point a bit at 160 lbs, but 5 lbs every 1-2 weeks isnt unrealistic, just gotta do the right things

I've hear mixed reviews about 5x5. People say it's good for overall strength but not for aesthetics because it focuses more on compound exercises than specific muscle groups. My goal is aesthetics right now. Strength wise I'm satisfied. Not looking to be a powerlifter.

Two simple things:
-Your diet isn't optimal
-Your training isn't optimal


Genetics play a part in aesthetics, but if you consistently work out, the issue is because of the two things above.

If you want aesthetics like what I think you are after, you would need more muscle mass, and then consider leaning out later.

Progressive overload is necessary, and you need a specific goal and plan in mind. You also need enough nutrients to promote growth.

As your bench was mentioned, if you were training seriously, your bench could have at least tripled in those 3 years.

When I was at my peak, my supplements included protein, carbs, creatine, caffeine, sometimes beta-alanine, and a LOT of food. Supplements aren't necessary though, they just make things more convenient.

As for not looking to be a powerlifter, how many of these people with great aesthetics do you know that don't move at least moderate weight (3 plate bench, 4 plate squat)?

Aesthetics usually come with gains in the big lifts (bench, squat, deads, overhead press).

You can do the ice cream sandwich 5x5 program which adds more body building.

You said your bench is only 160, you are satisfied with that?

--------------

Rotating between the following workouts 3 days per week would work well ...

Workout 1:
- Squat 5x5
- Bench 5x5
- Barbell Row 5x5
- Shrugs 3x8
- Dips 3xmax reps
- Chin ups and/or pull ups 3xmax reps
- Hyperextensions 2x10
- Ab work

Workout 2:
- Squat 5x5
- Deadlift 1x5
- Barbell OHP 5x5
- Barbell Row 5x5
- Close grip bench 3x8
- Chin ups and/or pull ups 3xmax reps
- Ab work

--------------------

I'm in a similar boat as you...trained shitly for a while...then tried 5x5 for only 2 months and saw good results.

Not training ATM cause my sleep schedule is messed.

Adequate food intake + sleep is really essential to make good progress.

This post was edited by PartyInMyPants on Mar 13 2016 02:45am

@Partyinmypants

The workout you posted doesn't involve a bicep isolation, a tricep isolation, a calves isolation etc. Isn't that crucial. If I started doing the workout you posted wouldn't my arms and calves start lacking?
TIA

i'm going to answer for him..if you do HEAVY compound movements and actually push yourself with progressive loading, they won't lack

shit, i wasn't any example of aesthetics as that wasn't my training, but i had 18" arms and i could probably count on one hand how many times i did isolation work over the course of 3 years..get strength, get mass, then worry about isolation and 'sculpting'