I'll start out by saying I'm 18 years old and working out is my life. During my bulk over the fall and winter I did the following:
This worked for me exceptionally well, I have a very fast recovery rate but as far as reps go I went 4 days of 12 reps, then 4 days of 10 reps, 4 days of 8 reps, and 4 days of 5 reps for strength. I gained about 20 lean lbs. of muscle throughout this period. My goal is to stay lean over the summer but gain strength but keep as lean as possible then when winter comes again I will get back on my bulk.
Currently my basic lifts are:
Squat-Don't know my max but yesterday I got 385 4 times.
I've now been on a cut for 4 weeks and lost 10lbs. so I'm at 230lbs. with 8% body fat. Ive continued my routine that I did while bulking but its impossible for me to keep my strength up while I'm doing 10-12 reps for each set and 60-90 seconds of rest between sets, the lactic acid buildup is to much. My results from the cut have been outstanding but when I workout chest i just can't seem to have a good workout except for on the heavy days because I get burnt out to easy. I've been reading a lot lately on random bodybuilding websites and this one and I've noticed many bodybuilders are incorporating low rep workouts in their routines. I understand this keeps you nice and dense while on a cut. Basically what my point is, I need some help on my training. I have came up with a couple ideas and I would greatly appreciate it if you all could give me your thoughts on it. Also, I am going to keep my routine as far as what I workout each day, that really seems to work for me, its just the reps that I need help on.
With this I would do 4 days of 10 reps then the next 4 days would be heavy with 6 reps, then 4 days of 8 reps, then another heavy 4 days of 6 reps.
With this I would do heavy weight for all my core exercises such as bench,military press,squats, deadlifts, and then for exercises like cable flys or ones just for the pump I would do 8-12 reps. Many of my buddies who play football do this routine because it allows them still lift heavy weight on their core exercises and tone up from the 8-12 reps on their auxiliary exercises.
Also here's what my diet looks like:
10:00am 4 egg whites, 2 whole eggs, cup of oatmeal with flaxseed and cinnamon
12:00pm 2 chicken breasts, approx. 43 g. of protein, brown rice, green beans
2:00pm same as meal 2
4:00pm same as meal 2 except chicken will be replace with fish
7:30-8:00pm fish or chicken, sweet potatoes, asparagus
10:00pm chicken/tuna and almonds
12:00am cottage cheese and milk