[CFD]

Originally Posted by colingordon

I bench 4 sets with 20 reps per set

There are tons of different routines depending on goals, 4x4, 6x6, 1-2 rep max, it is endless. Basically for strength you would use 5-6 reps of heavy weight, 3 sets, hypertrophy would typically be 10-12 rep of lighter weight 4 sets. again these are basics but well proven to show results.

[colingordon]

Originally Posted by CFD

There are tons of different routines depending on goals, 4x4, 6x6, 1-2 rep max, it is endless. Basically for strength you would use 5-6 reps of heavy weight, 3 sets, hypertrophy would typically be 10-12 rep of lighter weight 4 sets. again these are basics but well proven to show results.

Exactly my rule is if you want to get bulked up do less reps more weight but if want to get ripped (define) do less weights more reps (that's why I do twenty reps even my forearms looked ripped lol

[Dznts]

[Dznts]

here is some motivation! this gets me pumped, i cant wait till mondays workout!

[Dznts]

the man!

[Iwantone2]

Originally Posted by CFD

The above info is right on. A few things that may also help. Keep records of your workouts and practice progressive resistance. Everyone's different but a good starting point is work in the 5-6 rep range. You should use a weight load that challenges you to do 5-6 reps,(always maintain proper form, it is more important than weight load) if you can do more increase the weight untill you are challenged, typically you will not be able to do 5-6 reps on set 2 and or 3. Use the same weight load untill you can do 5-6 reps in all 3 sets then increase the weight again untill you are challenged and repeat. By doing this everytime you lift you will either be adding reps or weight, this is progressive resistance. Stick with one program for 4-6 weeks. You must continue a routine to utilize it's benefits but not so long that your body adapts to it. If you keep records of your workouts over the 4-6 week period you should see gradual but substancial gains.

Below is a basic 3 day split, this is a routine I use now and then when I need a change up from my 4-day split. I usually do 3-4 sets with a 1 min. rest between sets I also use this when cutting to give me an extra day in between for cardio. This is a well balanced routine and should provide a good workout, you should not spend more 45-60 minutes doing this workout, if so you are slacking. You do not have to follow this routine but you can see how muscle groups are worked together.

Nutrition is key especially before and after working out. There is so much ground to cover in nutrition I might suggest visiting the weight loss thread .
http://www.camaro5.com/forums/showthread.php?t=192606

Basically fat loss nutrition and muscle building nutrition is very similar with the exception of caloric intake and slight variations in macronutrient ratios. There are many charts, meal plans and info on proper nutrition. There are a lot of pages but if you scroll through quickly, when you spot a long post or a chart there is usually a discussion on it's content or reasoning. There are also peoples meal plans, some good, some bad but they are all expained and analyzed so it is a good learning tool. Any questions feel free to ask.

On home gyms. I have a home gym that is adequately equipped but I would say the three essentials are a power rack, barbell set and dumbell set. With these three components you can do anything needed regardless of fitness level.

There are no words to express my gratitude for this information! Thank you!

I will printing this info, along with the other post!