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Weight Training Schedule

bengelke Posts: 8 Joined: 2008/01/28	2008/03/13, 01:49 PM I was wondering if I could get any advice on my lifting schedule. I want to build mainly get stronger and start to build some muscle mass. Then later on down the line start to cut. Here is my current workout (I am a 20 yr old male, weight 235) Monday Flat bench 7 reps x 3 sets Inclined 7x3 Cable Cross Overs7x3 Barbell curls 7x3 Tricep Extensions 7x3 Wednesday Deadlifts 3x3 T-Bar Rows 7x3 Shrugs 7x3 Skull Crushers 7x3 Military Press 7x3 Laterial Raises 7x3 Bent over Raises 7x3 Friday Inclined Bench 7x3 Flat Bench 7x3 Dips 7x3 Squats 7x3 Leg Presses 7x3 Barbell Curls 7x3
corless319 Posts: 118 Joined: 2008/03/07	2008/03/13, 02:17 PM Do you up the weight at all ? Why are all sets 7 reps? whats the rest time look like between sets how much do you eat are you going on a diet or are you on one and how many days would you be working out?
bengelke Posts: 8 Joined: 2008/01/28	2008/03/13, 03:29 PM I am on a diet, I eat about four times a day (its about the most I can currently because I run out of time in the day or I am in class or something) I usually rest for about 2 minutes between sets, I try to up the weight but it seems like I am making no gains at all. I have been doing this for about two weeks. I don't know if that is too early to see any gains or not. I work out on Monday Wednesday and Friday, and I do Cardio on those days as well. The reps are all at 7 I guess because I thought you wanted to keep the reps low for strength gains and higher for size gains. Or am I wrong on this. I am just lookin for ways to improve my work outs and see some gains in terms of strength.
corless319 Posts: 118 Joined: 2008/03/07	2008/03/13, 03:45 PM Ok to get stronger and or bigger you need to lift heavy. Lift big to get big. Also that two minute break between sets is great. I would recomend starting at a weight you can do 12 reps first set 10 reps second set 8 reps third set while gradually upping the weight. your weight seems good but dieting and strength training will tone you up more than you would think. Dieting is key. What i would do is set weight lifting goals. say you bench press 140 12 time 150 ten and then 160 8 you may want a spotter. but when you get to the point you can easily do the last set up the weight with all sets just remember it will get harder. Goals are key to being productive with weight training and dieting. Set small goals and hit them they will keep you motivated.
bengelke Posts: 8 Joined: 2008/01/28	2008/03/13, 06:57 PM Ok so as far as diet is concerned I should be eating low calorie, high protein and low fat, but what about carbs, should they be somewhere in the middle or what?
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/14, 08:23 AM If you want to get bigger like you're saying then why would you eat a low calorie anything? To gain size you need to eat for it or it won't happen.
bengelke Posts: 8 Joined: 2008/01/28	2008/03/14, 07:46 PM So what eat about 2500-3000 calories a day then or even more?
bengelke Posts: 8 Joined: 2008/01/28	2008/03/14, 07:56 PM I just found this workout schedule, well its more of a templete and I was wondering what you thought of it. It can be found at http://www.defrancostraining.com/articles/archive/articles_westside.htm
merrillj Posts: 197 Joined: 2007/06/28	2008/03/15, 09:20 AM Joe Defranco's West Side for Skinny Bastards program is tried and proven many times over. But the link that you gave is for the old one. Joe Defranco has since updated the program and it is now on its 3rd update. Here is the link to the newest WS4SB3: http://www.defrancostraining.com/articles/articles.htm And do not eat less food on this program. If you want to gain lean mass eat more.