Need a new weightlifting routine. Some advice?

[YeLLa-TiGeR]

Whoa, what an explosion of answers! I want size, but functional size and strength, but I see what you are all getting at.

Looks like the general consensus is SQUATS. I admit, I have been neglecting my lower body. Oh well, looks like I need a new start.

[Edited by YeLLa-TiGeR on 12-13-2000 at 09:06 PM]

[E1am]

Here's what a buddy of mine at Gracie Japan told me. This guy has been both a competative powerlifter and amature body builder. So he knows about both strength training and training for looks. He said it's best to lift 3X a week (that's all he does). Like Atomic, he says 2 movements per body part will do.

He recommends heavy weight, 2 sets for most movements, and low reps (6 - 12X). Day one, pushing: chest, shoulders, triceps. Day two, pulling: back (including deadlift), biceps. Day three: Legs - Here squats reign supreme. He said your hamstrings probably get enough of a work out from doing deadlifts on Day 2. But if you want, you can do some leg curls. Do your abs once a week like all the other muscles. But hit them hard with things like crunches while holding a plate to your chest.

Get someone who knows what they're doing to show you how to do the exercizes properly. Especially deadlifts and squats. We don't want you to hurt yourself. You already have very low body fat so if you pack on muscle you'll be ripped. It's low body fat that maked you ripped. Not the mythological "sculpting" and "shaping" excercizes.

Don't forget to get plent of rest, drink lots of water, and eat like a horse (make sure you eat the right things, though). Don't try to cut up by eating a low carb diet. You need your carbs for MA training.

[YeLLa-TiGeR]

Thanks! Hey, you gotta teach me more curse words in Japanese.

[Atomic]

I would use only a litle of what David A's friend said. It is geared mostly towards body building and if that's your goal, then do that many sets. Otherwise, you need to reduce the amount of sets to something more reasonable. Now, if you were a juicemaster, it wouldn't matter.

Atomic

[YeLLa-TiGeR]

Does 2 sets of 4-8 reps sound good to u?

[Bau13]

I'd do 3 sets of 4-6 reps

[Atomic]

I'd suggest 5 sets of 5 reps, or 6 sets of 4. Some people do well with 3 sets of 3, but this is all dependent on the amount of weight you're using.

Atomic