gym rat

quote: what warm up routine should I do before I start my sets?

warm up routines are just lifting lighter weights of the excercise you are going to perform to get the blood flowing to ease the risk of injury, e.g. if your trainging chest, do two warm up sets of fairly light weight,

quote: how should i adjust the weights on the sets? should I keep to the same weight throughout the set? how much weights should I put i.e enough to just about do a set..so i really need to push myself?

weight depends on how strong you are mate, nobody could answer that question but as example, if u lift a weight that you could just get about 8reps out of by yourself you cant go wrong, as for adding weight during sets, start off light (warm up), and gradually add weight after each set
e.g. benchpress 40kg set 1
50kg set 2
60 or heviest you can go for 8 reps. for last set


quote: what do you guys recommend on which post work out protein shake to take?
as for what protein to buy.... there are plenty of board sponsers offering discount for the members of this site so as long its a high protein count per serving you cant go wrong, you'll also need to get some carbs in there too mate,

whats your current diet like as you could have the best routine in the world and still not grow, its all down to the food mate
as for your routine, you should use the deadlifts, very useful for lower back and traps other than that pretty solid routine

all the best lad, david