Well, I kind of hijacked another thread and decided to start this one for anyone who is interrested in weight training. I am going to lay out a very simple yet extremely effective program as well as dispell some of the greatest myths about getting stronger and more muscular. I will also answer any questions you may have about any kind of exercise program or diet. If people are interrested I will even go ahead and develop rough outlines for individual diet programs.
This is a 4 day a week program. You only do 3 total sets per bodypart, and train each body part 2 times every 7 days.
Day 1 -
Chest - decline bench - 3 sets to failure
Shoulders - lateral raises - 3 sets to failure
Triceps - weighted dips or close grip bench press - 3 sets to failure
Wide grip pull ups - 3 sets to failure ( if you can do 10 reps add weight)
Pendlay barbell row - 3 sets of 6, 10,15 reps http://www.youtube.com/watch?v=ZlRrIsoDpKg
Dumbell curls - 3 sets to failure
day 3 off
Squats - 3 sets - first set 6-9 reps, second set 10-12 reps, 3rd set 10-12 reps
Lying leg curl - 3 sets to failure
Standing or seated calf raise(I like to alternate week to week) 3 sets to failure.
Repeat day 1
day 6 off
day 7 off
day 8 repeat day 2 and so on.....
so its 2 days on, 1 day off, 2 days on , 2 days off repeat.
ONLY 1 exercise per bodypart and ONLY 3 sets per exercise, Back is the exception because of the sheer number of muscles in your back. each set except barbell rows and squats should be taken to failure. this is plenty of work to induce a response from your immune system....
I'm sure this goes agains most logic so I'll leave this like it is without further explaination and simply answer questions anyone may have.