Quote:
Originally Posted by bulkup
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 610 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
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. 610 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.