>> |
Anonymous
I'm 19 years old, and I've lifted on and off since I was 16. Of those 3 years, I lifted seriously for a 6-12 month period, and I've been lifting seriously for the past 4 months (by lifting seriously I mean strict diet, strict regiment, almost never missing my schedule, and getting sick less often.)
In that 6-12 month period, I went from about 150 (with a 175 max) pounds to close to 190, with a max of 275. I was on a heavy bulk schedule with ~180-220+ grams of protein and 3.3-3.5k calories a day.
I'll go over what I did for chest, just so you can get a general idea of how I trained. During this time, I alternated my lifting schedule every 2 weeks. For 2 weeks, I'd do 5 exercises, 5 sets each. 1x12, 1x8, 1x6, 1x4, 1x1-3. I'd start with what I could do 12 reps with then up the weight in increments every single set, until I maxed out or was unable to do any.
The next 2 weeks, I'd do 5 exercises, 3 sets each, and start with the weight I finished on the last week. I'd do 3x1-5 reps for each exercise.
I varied it every 2 months or so but my chest workout usually consisted of Flat Bench/Decline w/ dumbbells/Incline Bench/Dumbbell chest fly/Cable cross. Because triceps came up on my chest days, I'd throw in (at first unweighted, and then gradually weighted and increased reps) dips during the transition. If you do them straight-back on a command chair, you can really feel it in your chest. (Continued in next post)
|