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Old 07-14-2009, 05:38 PM   #5
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,783
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
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Quote:
Originally Posted by bulkup View Post
ok I should drop my routine I'm doing now and start urs right away?u still consider me a beginner eventhough I've been doing this 4 five years?
I would consider you a beginner, but not in a negative way. Not in the realm of weight training knowledge. To me a beginner is someone that has yet to hit their stride, and is still scratching for muscle.

As far as you routine, here's what I'd like you to do:

A) Make sure at least 2/3rds of your sets each day are heavy compounds
B) Perform no more then 3 set per exercise
C) Train no more then one hour a day
D) Train no more then 4 days a week]
E) Drop all cardio, if possible
F) Stay in the 6-10 rep range when possible

and the biggie...

G) Push for more weight or reps on every set

I would recommend structuring your routine to fit your preferences, but it must include the following: squats, deadlifts, bench press, overhead press and DB or BB rows. Optional exercises are dips, pullups and romanian deadlifts.

Or you can use the routine I recommended...or tweak it with the parameters I provided. Write it in this thread, and we'll give it the once over.

Quote:
Originally Posted by bulkup View Post
how do I figure out weights to start out with on this new routine with heavier weight?
It doesn't matter much. Just pick a weight and hammer out the reps. When using a 3 set scheme, when you can do at least 7 reps with a given weight on the last set, add 5 pounds to the bar on the next workout.

So, say you did benches and they looked like this:

135 x 10
135 x 8
135 x 6

The next time you did benches and they looked like:

135 x 10
135 x 9
135 x 7

Move up in weight.

You could also use 6 reps on the last set as a baseline for moving up. It's ok if your reps go below 6 on the low end, btw. 6-10 is just an average. So if you did:

135 x 10
135 x 7
135 x 4

and the next time did...

135 x 10
135 x 8
135 x 6

Move up in weight.

How you move up in weight isn't as important as pushing for one more rep on every set.
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