on_the_up!

Hi folks,

Just wondered if anyone could offer some advice/tips/info etc...?

Got back into training properly @ new year, having trained on and off last year - mainly off, to be honest!!

Was 5'10" and 18st at the start of 2008.....still 5'10" now ;-) but down to 16/16.5st. Mainly been doing weights, and a little cardio. Also dropped carbs, and even stopped drinking (alcohol) for 3mths.

Want to bulk now, but keep it as clean as poss - not just pile on the 2st I've lost!!....by the way, I didnt set out to lose 'x amount' of weight, just to get into training, focus + enjoy it...the weight loss has been a pleasant side effect.

Could some one help me with my routine...?

Was thinking of something like (chest as example):
Incline d.bell press 5 x 5
Flat d.bell press 5 x 5
D.bell flies 4 x 12
Cable flies 4 x 12
Incline press - b.bell 3 x 8

What do you think? - my thinking is to use the low rep/high weight for strength, and higher reps for hypertrophy...

Thanks

willsey4

Firstly you need to make sure your diet is right for you to put on weight. Diet will be the number one factor.

Also I would not recommend that many sets for chest. Below is what I do for chest and I have been training for a few years now:

Flat barbell press : 4 sets 10-12 reps
Incline dumbell press : 4 sets 10-12 reps
Dumbell flies : 4 sets 10-12 reps
Cable crossovers : 4 sets 10-12 reps

Even the above is considered a lot of sets so you might need to cut it down to 3 sets.

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mars1960

As said mate thats overkill on the chest work.

Also you need low reps heavy weight for both strength and hypertrophy.
Higher reps less weight is for " shaping " what you have built.

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on_the_up!

Thanks chaps.

Diet at the mo:

meal 1: protein shake + bowl of porridge
meal 2: tuna sandwich
meal 3: protein shake
meal 4: pasta/rice + chicken/tuna/steak
meal 5: as meal 2
meal 6: as meal 3
training
meal 7: pasta/rice + chicken/tuna/steak + green veggies
meal 8: cottage cheese/eggwhites
bed