Get to these goals or close to them as you humanly can:
Squat - 405x10
Deadlift - 500x5
Bench Press 315x10
OH Press 225x10
Be able to do a shit ton of rows, chin-Ups and dips
And I promise you, you WILL be big and by accident will be strong too.
Pick a program, any program, and do it and eat eat eat healthy like an adult Until you hit those numbers or come close to them.
If you want to be a bodybuilder specifically you need to do things different. But if you want big triceps bench 315 and ohp 225 and I promise you’ll have big ass triceps.
You’re correct, some exercises will emphasize certain parts more but that’s the thing, you’re training with a mindset of a body builder. If you do one main compound movement for example bench press, don’t you think a lot of the tricep fibers will already be activated and pre exhausted? After that, how many other tricep lifts do you think you still need to do?
For example, I just bench 5/3/1 + FSL and do dips afterwards. That’s literally it for push muscles. Now are my triceps something girls would drool over? No. But after 6 months I can definitely say they’re more noticeable now and my bench isn’t showing any sign of plateauing soon. I squat 5/3/1 and sometimes do single leg leg presses. That’s it. Do I have killer quads? No. But my jump has increased and I don’t have chicken legs anymore for sure.
So back to the question, what’s your goal? Strength/performance/athleticism or aesthetics? You say the former, but your approach is the latter. Don’t get me wrong, they go hand in hand, but what you focus on will definitely go farther and come sooner.
Then again, if doing a lot of exercise is your thing, then go for it if you really enjoy it. Doing something you won’t enjoy will only get you so far.
About the training logs, some do, most don’t post pics. Personally I post videos so that people can call me out when I’m doing something wrong with my form. I suggest you listen to what @isdatnutty is saying. He’s telling you to build a base of strength. If you want to get into body building after that, it will be easier
Have you gotten a few sessions in lately? What kinda weight are you currently moving around? Like how heavy are you going on some of these compound lifts?
I worked out all week! Sunday is my rest/stretch day to remain flexibility. I start again Monday. I’m moving more lighter weights but to practice my form and build some strength. So I’m at higher reps and lower weights. It’s been super fun and I’ve been learning a lot. Next week I’m looking to try to increase the weights a little more and lower my reps.
So… like roughly 60%-75% of my 1RM… for like 9-12reps. I really want to build up my endurance so I can actually push the weight. The idea is to be able to at least bench/squat/deadlift my body weight and progress from there. However, I was planning to increase the weights and lower the reps as I find it easier to lift the weights.
So like… I do a 30% of 1RM warmup lifting @ 15-20reps. I do those fast. So… for Dumbbell Bench Press thats 50lb, so I push at 10-15lb @ 15-20reps. And then I do 6-8reps @ 35-40lbs & 4 sets, 60-90 sec rest in between. If I find it hard to maintain this, like I did Monday. I would do as much as I could at 40lbs and then I dropped it to 35lbs which I could hit 8 at and move onto the next exercise.