Hydromaxmm, i've had to lift pretty much constantly for the last three years of my life, starting easy as a younger teenager to where i am now . . .
i can honestly say that after all the reading and different training i have been exposed to that you'll find the qucikest way to get in shape is two weeks of rapid circuit training (little rest in between sets), then progressing into a more body builder type routine.
this would entail large, multi-joint movements like bench or heavy shoulder press, followed by a series of supplimentary exercises with less
weight, but focusing on the same muscle groups. a routine i used last summer and provided me with a 7 pound gain in lean muscle without any suppliments was:
day 1 - chest
deavy dumbell chest press (6 sets, two warm-up at lighter
weight, three full blast, max 6 reps, one cool down for 8-10 easily handled)
incline bench, one easy warm-up followed by 3 hard sets, low reps.
pec dec/ chest fly, 3 sets, failure at 8-10 reps
bodyweight dip or assisted dips, 3 sets of 10 reps
3 different triceps exercises, i always change which ones up every time to keep it fresh, 3 sets, failure at about 8 reps (arms should be heavily fatigued by the end)
standing cable flys, 3 sets, failure at 10 or 8 reps
day 2 - legs
warm-up! ten minutes minimum, light jog of cycle, stretch as well.
squats (after a few weeks i rotated squats with heavy leg press to try and stimulate more quad endurance, but i think squats are by far the best lower body developer). warm up light, 2 sets. then three sets, go big 6-8 reps, follow with lighter set, practice good form when fatigued.
romanian deadlift - 3 sets, fairly light, probably about 65% of max
weight, get a good stretch
dead-lift - 4 sets, 8-10 reps, use heavy enough
weight but be careful not to strain yourself until the lower back and hams are conditioned and stretched, focus on form intensely.
power cleans - 5 sets of 4, only about 70%
weight
leg press/quad extensions superset - start with your max
weight 10 reps on leg press, a moderate amount (perhaps
weight for 15 reps total?) on quad extension machine. leg press, run over to quad extensions, come back to leg press with no break except for removing a plate from each side, ten reps. the quad extension
weight does not change. i usually do two sets of this with five descending
weights on leg press.
hamstring curls - any two machines around your gym, preferably one a seated position and one a lying down position, three sets of 8-10 hard reps on each. if only one machine is available, then do six sets on the same machine, superset the
weight if it gets boring.
smith machine squats - 3 sets 10-12 reps. i like to mix-up my footing/angle to try and hit the exercise new ways each time, make sure and go very slowly, push the fatigue.
calve press, 5 sets, ten reps, heavy, pause and feel the squeeze at the top
seated calve press (solius press), 3 sets 10 reps
stretch well afterwards, it makes you stronger and healthier, and helps with soreness.
day 3 - back, arms
body-
weight or assisted pull-ups, 3 sets, low reps, stretch back muscles
seated cable row - 4 sets, 1 warm-up, 3 heavy 6-8 reps
barbell row, heavy, 3 set 8 reps i use an underhand grip to feel the best stretch, some swear by the overhand.
e-z bar curls, 4 sets, 1 light warm-up, 3 sets 8-10 rep failure point (don't go to failure each time, just make sure you're pushing for the last two or three)
seated hammer curls, 3 sets, 8 reps, alternate arms
lat-pull down, 5 sets, 8 reps, i change my grip up a lot, it may be useful to keep it similar to track progress
preacher curl, dumbell or barbell, 3 sets of 10 reps
your choice of a back incline/decline row machine, 3 sets 10 reps
forearm curls, extensor and flexors, 4 set ten reps each, we have to do these for hockey, many skip them over, doesn't matter much the gripping of other exercises, especially cleans will develop the forearms well
another machine, this time one simulating a lat pull down motion, 3 sets, 6-8 reps failure
cable curls, 3 sets, 8 reps
day 4
military press, 5 sets, 2 warm up, 3 heavy 6-8 rep failure
shoulder circuit, let me explain, take a light
weight, 12-14 pounds to start, while standing do 10 should flys straight out from your body, slow and controlled, move straight into ten front raises, arms straight, then straight into ten beer can shoulder presses, with the arm slightly curled. 3 set of this
overhead triceps press, machine or cable, 4 sets of 8 reps
skullcrushers, 3 sets of 8 reps
dumbell shoulder press, alternate arms, start with palm facing towards body and rotate 180 degrees while pressing (sometime referred to as arnold press) 3 sets 10 reps
barbell trap pulls, 5 sets, 10 reps, very heavy, fatigue hard, may want to increase as you go
cable shoulder fly, this is like a dumbell fly, bus using a cable
weight, starting from the floor, single arm, 3 sets of 8 reps
sideways rotator extension, take a light
weight for this, 10 pounds or so, lay on one side on a bench, let the hand with the
weight hang down across your body, with your arm straight pull it up so it sticks straight in the air, lower it slowly, do 3 sets of ten on each side, perhaps more sets later on
day 5 - legs - repeat same routine
those are the main workouts. i included at least three or four different types of abdominal exercises onto every one as well as at least three hard cardio sessions a week. to get the abs in tune, skip crunches and all that bullshit. look for lots of leg lifting, resistance type motions. you have to train them though, a weak gut can marginalize your ability to perform other exercises well and put your back at risk.
also when lifting, i know i indicated three sets at a heavy
weight for many, but i subscribe to an apex model when doing a standard three set lift. that just means the first one i concentrate real hard on form and stretch, the second i usually up the
weight and take it as hard i can possibly handle for the reps, then the third is a repeat of the first with less
weight. if you put your mind into the lifting and are strict with yourself you'll see improvement way faster.
also remember, more is not always better, there is seriously a point of marginal returns with this stuff. take plenty of rest in between workouts, you gain muscle when you sleep anyways. never lift sore, never risk injury. best of luck!
