[Metafour]

I have just started my 5th week of weight training today and I have taken the advice I have gathered here. I've been eating much more and taking some weight gainer on the side. I've went up from approximately 164lbs to 174lbs and I'm 5'11. Here is my progress in terms of lifting per week. My goals were to gain mass and strength which I believe I'm on the right path to achieving. My question is, is my progress and routine good? Thanks.


Press Routine
Bench Press
Week 1 80lbs, 4 sets 12 reps
Week 2 90lbs, 4 sets 12 reps
Week 3 95lbs, 4 sets 12,10,8,8 reps
Week 4 100lbs, 4 sets 12,10,8,8 reps
Week 5 105lbs, 4 sets 12,10,8,8 reps

Incline Press
Week 1 45lbs, 4 sets 12 reps
Week 2 50lbs, 4 sets 12 reps
Week 3 55lbs, 4 sets 12,10,8,8 reps
Week 4 55lbs, 4 sets 12,12,11,10 reps
Week 5 60lbs, 4 sets 12 reps

Military Press
Week 1 15lbs, 4 sets 12 reps
Week 2 20lbs, 4 sets 12 reps
Week 3 20lbs, 4 sets 12 reps
Week 4 25lbs, 4 sets 12 reps
Week 5 30lbs, 4 sets 12,10,9,9

Barbell Curls
Week 1 40lbs, 4 sets 12,10,8,8 reps
Week 2 40lbs, 4 sets 12,10,8,8 reps
Week 3 40lbs, 4 sets 12,10,8,8 reps
Week 4 40lbs, 4 sets 12,12,10,10 reps
Week 5 50lbs, 4 sets 10,8,8,8

Pull Routine
Deadlift
50lbs, 4 sets 12 reps
50lbs, 4 sets 12 reps
60lbs, 4 sets 12 reps
70lbs, 4 sets 12,10,10,10 reps

Stiff Leg Deadlift
50lbs, 4 sets 12 reps
50lbs, 4 sets 12 reps
60lbs, 4 sets 12 reps
70lbs, 4 sets 12,10,10,10 reps

Bent-over Barbell Rows
40lbs, 4 sets 12 reps
40lbs, 4 sets 12 reps
40lbs, 4 sets 12 reps
50lbs, 4 sets 12 reps

Dumbbell Rows
40lbs, 4 sets 12 reps
40lbs, 4 sets 12 reps
40lbs, 4 sets 12 reps
50lbs, 3 sets 12 reps

Squat Routine
Leg Press
180lbs, 4 sets 12 reps
190lbs, 4 sets 12 reps
220lbs, 4 sets 12 reps
230lbs, 4 sets 12 reps

Pause Squats
180lbs, 4 sets 10 reps
190lbs, 4 sets 10 reps
220lbs, 3 sets 10 reps
230lbs, 4 sets 10 reps

Leg Extensions
50lbs, 4 sets 12 reps
50lbs, 4 sets 12 reps
55lbs, 4 sets 12 reps
60lbs, 4 sets 12 reps

Hamstring Curls
20lbs, 4 sets 12 reps
25lbs, 4 sets 12 reps
30lbs, 4 sets 12 reps
35lbs, 4 sets 12 reps

Calf Raises
90lbs, 4 sets 12 reps
100lbs, 4 sets 12 reps
150lbs, 4 sets 12 reps
180lbs, 4 sets 12 reps

[TheDave@ANMA]

Holy Crap! Look at the discrepancy between the curls and the deadlifts! I've seen some that involved bench and deadlift, but curl and deadlift.
Doode, you gotta hit the deadlift like a monster and lift hard!!

[Metafour]

I was having a hard time doing 4 sets of 12 at 20lbs when curling so I just kept doing the same weight until today. I haven't rushed into deadlifting because im just starting but what recommendations does everyone have?

[Wrecking Ball]

Umm...glad you've gained weight man, but who put you on that routine???

[Metafour]

Originally Posted by Wrecking Ball

Umm...glad you've gained weight man, but who put you on that routine???

I made it from various resources that I gathered from this forum and changed it according to what others thought would be good. Whats wrong with it?

[Urban]

ok, do this with your deadlift: singles. high reps on deadlift are garbage. I have my GF deadlifting right now and she does 20-25 singles (30 seconds rest in between reps) with a weight she can handle. FYI, she uses 65 lbs. Start with that scheme for a couple weeks 20-25 x 1, don't go to failure. Deadlifts are a low rep exericse.

[Metafour]

Originally Posted by Urban

ok, do this with your deadlift: singles. high reps on deadlift are garbage. I have my GF deadlifting right now and she does 20-25 singles (30 seconds rest in between reps) with a weight she can handle. FYI, she uses 65 lbs. Start with that scheme for a couple weeks 20-25 x 1, don't go to failure. Deadlifts are a low rep exericse.

Thanks Urban was hoping you would show up and give me some advice. So your saying just lift once as heavy as I can then give myself a rest for say 30 seconds then go at it again? How many should I do in total? How is the rest of my routine I'm doing?

[Metafour]

I'm just really looking to be built big and strong.

[farmboy]

Jeez, I'm trying to gain weight, and I can barely still break 175. I've been using the Westside for Skinny Bastards workout. I've been eating like a maniac, lean red meat, lots of eggs, protein shakes, etc... Actually, since you posted here, Urban, I have a question that you may be able to help me with.

When I'm doing a max day, it says to work up to a max of 3-5. Now, I usually start at 135 and work my way up 10lbs at a time until I get to 3 reps. Am I doing it right, or should I be trying something different?

[Zeirhk]

Yeah, how many reps for singles? I currently doing 5x5 on Deadlifts and adding +5 lbs. after each rep.

Maybe it doesn't matter? Like a self-paced rep-scheme, meaning do as many singles as possible while adding weight ?