Becoming Serious

[Hardcore189]

I am 21 years old and have been lifting hard for 6 years but I have done it differently. I havent made a workout routine or followed a diet at all...I am finishing my Jr. year at the University of Scranton and this summer would love to have a plan of attack. I am 6'0 and 215 lbs. Certain muscles have developed more on me. My strogest muscles are my chest (incline 385 for 3) military press (305 for 3) and dead lift (500 for 4)...one problem is that i have bad knees and my Legs are stong but will not grow so squats are iffy. This is a plan i have came up with for actual lifting was woundering if i could have some people ideas on it....if you want to rip it apart i would love that.
- can only lift monday - friday (so a 5 day routine)
- goal is to keep my vascularity however gain 5 to 10 lbs over the summer
- one thing i learned is that my chest needs to be worked 2x or wont grow

Monday:Chest (focus mainly on Upper Chest) Biceps * sounds weird *
Incline 4 sets *1st warm up
Flat Bench 4 sets
Incline Fly 3 sets : high rep
Cross overs (down) 3 sets (failure)
Cross overs (up) 3 sets (failure)

Straight Barbell Curls 5 sets (amazing feeling with these)
Elongators (On preacher single arm goes down like hammer turns at the bottom and comes up like normal curl) 3 sets
Machine Culrs 3 sets (failure)
Reverse Curls 2 sets (failure)

Tuesday: Legs
Stiff Leg Dead lift : 4 sets
Leg extensions : 4 sets (las one till failure)
Leg Curls : 4 sets (last one till failure)
Lunges: 3 sets
Calves: 4 sets standing calf rainse and 3 sets seated

Wensday: Shoulders Triceps
Military Press: 4 sets
Cable Side Raise: 3 sets
Front raise : 3 sets
Up Rows: 3 sets

Triceps: skull crushers: 5 sets
rope: 4 sets
overhead extension: 3 sets
kickbacks: 3 sets

Thursday: Back Traps
Dead Lift: 4 sets
Lat pull downs: 4 sets
close grip pull downs: 3 sets
rows: 4 sets
traps: bar shrugs 4 sets dumbell shrugs 4 sets

Friday : "Blood Moving" Hit the begining of the week things to get blood there
Incline BP : 4 sets
Flat Flys : 3 sets
Straigh Bar Curls: 3 sets
Reverse Curls: 3 sets
Military Press : 2 sets

when should i do abs and how often? cardio? whenever i run i drop weight fast.....


hope i was able to express what i want to do and a little about myself....please comment on it

[barbndr]

My personal opinion is that you would be doing way too much...too much volume and too many exercises. While I don't have any particular ideal or training program that I follow, I can tell you without a doubt that less is definitely more. I suggest 4 days a week, taking Wed off. Pick 2 exercises per bodypart...not more that 2-3 sets but in those 2-3 sets train with max intensity...to failure (beyond if you have a training partner). In reality, I do even less than that, but I don't think you would buy into that idea just yet.
If you make the most out of 4-6 sets total per bodypart you allow your body to sufficiently recover (allowing you to train chest and everything else 2 x wk if you must). Choose exercises that allow you to handle heavier weights (ie Chest press over pec dec, close grips over kickbacks etc...). Exercise selection really isn't all that important, but how you do the exercises is what matters most.

For example, take your leg day:

Drop stiff legs in favor of either: squats (may not work with your knees), leg press, or deadlifts. Try strict form squats to see if your knees will hold up, otherwise choose from the others.

2 sets of extension and curlts total, both to failure with some forced reps if you have a spotter.

Calves: 2 sets to failure.

Obviously, warm up prior to...

Done.


I follow my own theory of lifting but I would suggest searches of lifting routines so you can get more imput: Heavy Duty, DogCrapp, Periodization, etc...

[barbndr]

Also I'd suggest:

http://forums.steroid.com/showthread.php?t=236956

for a great post.