Thanks for the advice I greatly appreciate it. I will implement these ideas into my workouts and hopefully will see results. Thanks again.[/quote]
Damn, you took that better than I expected. Good on you.
If you have the cash, you’d be doing yourself an enormous favor by picking up Starting Strength by Mark Rippetoe. Here’s a sample beginner program from the book.
3x5 Bench Press
3x5 Military Press
3x5 Power Clean
Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you’re using 175, for example, it would look like this:
Warm up sets
2x5xbar (sets x reps x weight)
You alternate workout A and B, 3 non-consecutive days per week. So you might do:
Eat a ton, and you will grow. Eat less than a ton, and you’ll maintain or get lean. Pretty simple stuff.
I personally would add chins and rows, and you may want to skip the power cleans if you don’t have someone that can show you how to do them properly (a real coach or competitive Olympic lifter, not a buddy that claims to know how to do it). Feel free to add dips, heavy curls, calf work, lateral deltoid work, etc., but only after you have completed the compound lifts.
Here’s the key to success: add weight to the bar as often as possible. Here’s a good way to progress on a program like this: if you got all 15 reps on your 3 work sets (5 reps on the deadlift for 1 work set), increase the weight next workout. If you didn’t, but you got at least 12 reps (maybe 3 for deadlift), keep the weight the same the next workout, but strive for at least one more rep! If you fail to get at least 12 reps (3 for deadlift), decrease the weight next workout.