[rileymartin]

Hi, I'm a little lost/confused on the right methods in lifting and schedule, increasing/decreasing poundages, increasing/decreasing reps/sets, lifting to failure on each set or not etc.

I read some articles on routines and bulking and increasing strength and they were very informative but I'm still confused and I'm sure I'm making some mistakes. Also, I've only been lifting for a little over one month so I didn't think the advanced stuff applied to me since I'm a beginner. I was hoping I could get some input on what I might be doing right and what I'm doing wrong and what I should change.

Here is my routine:

Day 1: Chest, Shoulders Triceps
Day 2: Legs
Day 3: Biceps & Back
Day 4: Rest
Then back to day 1 and repeat.

Here are some sample workouts:

Chest, shoulders, triceps:
*******************
BENCH PRESS - Sometimes I do four sets
-------------
225lbs. - 6 reps
200lbs. - 8 reps
185lbs. - 8 reps

INCLINE BENCH PRESS - Sometimes I do four sets
---------------------
135lbs. - 9 reps
135lbs. - 6 reps
100lbs. - 12 reps

MILITARY PRESS
----------------
100lbs. - 8 reps
100lbs. - 7 reps
85lbs. - 10 reps

DUMBELL LAT RAISES
--------------------
10lbs. - 12 reps
10lbs. - 10 reps
10lbs. - 11 reps

BENT OVER DUMBELL LAT RAISES
--------------------------------
5lbs. - 16 reps
5lbs. - 16 reps

DUMBELL SHOULDER SHRUGS
---------------------------
25lbs. - 30 reps
25lbs. - 25 reps

LEGS
****
SQUATS
--------
185lbs. - 10 reps
185lbs. - 10 reps
185lbs. - 10 reps

LEG EXTENSIONS
----------------
25lbs. - 10 reps
25lbs. - 12 reps
25lbs. - 10 reps

LYING LEG CURLS
----------------
25lbs. - 20 reps
35lbs. - 16 reps
45lbs. - 12 reps


Biceps & Back
**********
BARBELL CURLS
---------------
75lbs. - 12 reps
95lbs. - 2 reps
85lbs. - 5 reps
75lbs. - 7 reps

DUMBELL CURLS
---------------
25lbs. - 10 reps
25lbs. - 10 reps

DUMBELL HAMMER CURLS
------------------------
25lbs. - 12 reps
25lbs. - 8 reps

LAT PULLDOWNS
----------------
90lbs. - 13 reps
100lbs. - 6 reps
80lbs. - 12 reps
80lbs. - 16 reps

BENT OVER BARBELL ROWS
--------------------------
95lbs. - 13 reps
95lbs. - 12 reps
95lbs. - 12 reps

I usually do all my sets to failure and I'm not sure if that's right.

I often start out doing the heaviest weights for my first set and then lower them to keep the reps up.

Sometimes I just keep the weight constant for a constant number of reps to get a good pump.

I don't know if I should do high reps for a pump or low reps to lift heavier weights?

Other times I'll increase the weight for set #2 and then decrease it for set #3 to bring the number of reps back up. Not sure if any of that is good or not or if I should just be doing it one way.

I read about progressively increasing the weights per set but if I do that would I still do each set to failure or would I stop a few reps short of failure so I would still be able to lift a heavier weight with the next set and get a good number of reps?

I also read that a 'good' number of reps is 8 with one or two 'finishing' sets of around 12 to 20 reps to get a pump. Is that correct?

I started to doing regular deadlifts as part of my back workout however I really felt it in my legs so I stopped because it felt more like a leg exercise rather than a back exercise. I thought about doing the the regular deadlifts along with squats in my leg routine but I wasn't sure if squats and deadlifts would be too much. I also thought it might interfere with recovery from my biceps & back routine since it works the back as well.

I didn't want to do straight leg deadlifts because they sounded like they were bad for the back.

I'd really appreciate any help that anyone can provide as I would like to put an end to any mistakes I am making sooner rather than later. Thanks.

[gettingbackintoit]

Wow. Looks like you did your home work. I also just started. On my third month now. I have been looking for the same answers. I have been buying different muscle mags to get info but very overwhelming. One says to only work out a muscle once a week while another twice. Also one will say work out only 4 times a week and another 3 or 5. My current schedule is like this

Monday. Chest
bech press 6-12 reps, 5 sets

Tuesday. Shoulders/Triceps
tricep extensions 6-12 reps, 5 sets
rope cable pulldown 10-12 reps, 4 sets
military press 6-12 reps. 5 sets

wednesday. back/biceps
preacher curls 6-12 reps, 5 stes
standing revers curls 6-12 reps, 3 sets
lat pull downs 6-12, 3
cable rows 6-12 3

thursday chest again
friday triceps/shoulders again
saturday back/biceps again
sundays off

But I might just go back to a different schedule. I feel really tired and sore half the time. I may be over doing it. Thinking about just a monday thru friday with wednesday,saturday and sunday off. Four days a week all muscle groups once a week including legs and cardio instead of the upperbody twice a week only. I wanto to try this in case I'm not letting my body recover and build. I want to give it more time to do so. let me know what you think.

[Hunter]

Hi, Try some super sets, running the rack sets, stripping method, pyramids and keep the weight high and the reps low 4-8. Your lat raises and shrugs seem low weight & high reps compared to some of your other routines. If you want mass you must go to exhaustion and micro tear the muscle fibers to grow. If done properly you may need to back off on the number of workouts per body part to completely recover - once a week. Use good form always. Change your workout to shock your muscles every other month. Good Luck !!