I started to lift to gain muscle for the first time in November. For the month of November I stuck to Mark Rippetoe's Starting Strength program. I have done this program on and off over the years and it was my go to. I increased my calories during this time as well. Once December hit I was around 189. I received some advice from a trainer at my wife's gym and she put together a weight lifting program for me. This is the break down and the weight I'm pushing currently.
Shoulders:
DB slightly bent raise 15-17.5-20-25
DB shoulder press 25-30-35-45
DB front raise 15-20-22.5-25
Barbell Military press 50-70-90-100
Shrugs 40-50-60-70
Chest/Triceps:
Bench press 90-110-130-160
Incline press w DB 35-40-50-55
DB fly 15-20-25-30
Diamond push-ups (last set to failure)
Triceps dip(last set to failure)
skull crushers 34-45-55-60
Legs:
DB lunges 30-40-50-60
Squat 130-160-190-230
DB deadlifts (legs? though deadlifts =back?) 30-40-50-60
Hamstring curls (gave this up because awkward to do with free weights)
DB step-ups 20-30-40-50
Back/Biceps:
DB rows 40-50-60-70
DB pullover on bench 30-35-40-50
DB bent over fly 15-17.5-20-22.5
Barbell rows overhand 80-100-120-140
Barbell rows underhand 80-100-120-140
Curls 20-25-30-35
hammer curls 20-25-30-35
I was instructed to do 4 sets of 10-12. If I can do 10 on my last set increase weight next time. My routine is M-F rest on sat/sunday. Usually takes 1 hour for my workout. Here are the results for almost 2 months. First pic 180, second pic 195.
Are these decent results for 2 months? I'm thinking about going to 210 before I cut. I'm a 34 waist and I don't want to buy new pants, lol. Bulk until they get tight then cut? lol. Trying for 3k calories + a day. Only supplements are 200mg caffeine in the morn and creatine once a day.
I also am struggling with how much weight I should be lifting. I know everyone says lift BIG! For an example once I start my 4th set of 160 on the bench I can't do more than 6 or 7, but I know my max is 180. Should I feel like I'm going to pop an aneurysm on my last set? I feel like there's a point of pushing that just isn't safe. How do you find that line? haha Should I always be ending with my max? Am I doing too many reps? Too many sets? Should I be doing any cardio? Any guidance is appreciated!
PS- Yes, I know, I'm a hairy f*ckin ape!
Shoulders:
DB slightly bent raise 15-17.5-20-25
DB shoulder press 25-30-35-45
DB front raise 15-20-22.5-25
Barbell Military press 50-70-90-100
Shrugs 40-50-60-70
Chest/Triceps:
Bench press 90-110-130-160
Incline press w DB 35-40-50-55
DB fly 15-20-25-30
Diamond push-ups (last set to failure)
Triceps dip(last set to failure)
skull crushers 34-45-55-60
Legs:
DB lunges 30-40-50-60
Squat 130-160-190-230
DB deadlifts (legs? though deadlifts =back?) 30-40-50-60
Hamstring curls (gave this up because awkward to do with free weights)
DB step-ups 20-30-40-50
Back/Biceps:
DB rows 40-50-60-70
DB pullover on bench 30-35-40-50
DB bent over fly 15-17.5-20-22.5
Barbell rows overhand 80-100-120-140
Barbell rows underhand 80-100-120-140
Curls 20-25-30-35
hammer curls 20-25-30-35
I was instructed to do 4 sets of 10-12. If I can do 10 on my last set increase weight next time. My routine is M-F rest on sat/sunday. Usually takes 1 hour for my workout. Here are the results for almost 2 months. First pic 180, second pic 195.
Are these decent results for 2 months? I'm thinking about going to 210 before I cut. I'm a 34 waist and I don't want to buy new pants, lol. Bulk until they get tight then cut? lol. Trying for 3k calories + a day. Only supplements are 200mg caffeine in the morn and creatine once a day.
I also am struggling with how much weight I should be lifting. I know everyone says lift BIG! For an example once I start my 4th set of 160 on the bench I can't do more than 6 or 7, but I know my max is 180. Should I feel like I'm going to pop an aneurysm on my last set? I feel like there's a point of pushing that just isn't safe. How do you find that line? haha Should I always be ending with my max? Am I doing too many reps? Too many sets? Should I be doing any cardio? Any guidance is appreciated!
PS- Yes, I know, I'm a hairy f*ckin ape!