Originally Posted by rich420
Any knowledge on how i should train would be greatly appreciated. Thank you
Key points to remember:
1) Make sure you enjoy the routine and it fits your schedule.
2) Progression (adding weight) on the big lifts is the real key).
3) Eat enough food!
#2 is the cornerstone. Taking a squat, for example, from 135 pounds to 225 pounds isn't going to result in much muscle gain. Taking it from 135 to 365 pounds on the other hand...that is a great goal if you're looking to build muscle.
Once you have improved your strength by a substantial amount, then you can start to refine/split/mess around with your workout. In the mean time, all the fancy stuff like drop sets, varying rep ranges, etc., aren't nearly as important as building up your strength.
I work with many lifters on forums who work hard but never make gains because they aren't getting strong enough. Your lifts are at a very good base level.
Bench - 225
Squat - 245
Deadlift - 325
Keep these lifts as a cornerstone of your program, along with things like rows, pullups, curls, dips and overhead presses. Make a goal to progress on all these lifts. Shoot for a minimum of:
Bench - 315
Squat - 365
Deadlift - 465