New Routine and Questions

[nigg]

I am 17, 6ft, about 160. Before this Rouine I was doing a full body circuit exercise routine. This should be good because I get a good workout and plenty of rest.

mon: Chest/Back - abs
tue: Off
wed: Biceps/triceps - abs
thu: Off
fri: Shoulders/Legs
sat: Off
sun: Off

Chest: BenchPress
Incline BenchPress
DB BenchPress
DB Flys

Bicep:
DB Curls
Incline DB Curls
Hammer Curls

Tricep:Overhead Extension
Tricep Press
Skull Crushers


Back:Bent-Over Rows
One Arm Rows
DeadLift
Pull Overs

Shoulder:Shoulder Press
BB Rear Delt Row
DB Lateral
Upright Rows

Legs:Leg Curls
Calfe Raises
Squats

I have not started it yet.I have a cast on right now(comming off in a few days). I have a question...How many reps should I do? I have been thinking between two choices - 10/8/6 or 8/6/4, Which should I do to get strength and muscle mass?

 

[DaPit26]

I think it's better to swtich up the number of reps and sets frequently to continue stimulating muscle fibers and shocking your muscles. One week I'll do 5X5 on bench. The next week i bench i might do 5,3,2,1 and the following week maybe a pyramid of 12, 10, 8, 6. Know the differences between fast and slow twitch fibers to understand how to create hypertrophy. my bench went from 315 - 340 within 2 months of changing my routine up. To make things simple, less reps and heavier weights to get bigger and strong. But what works great for someone might not be what you need. Experiment

 

[musketeer]

Dont like it that much mate. You will probably do better like this:

Mon:
Chest, back Shoulders

Tues:
off

Wed:
Legs, arms

Thur:
off

Fri:
Chest, back shoulders

Sat & sun:
Off

alternate the next week so that you do the legs and arms on Mon & Fri and Chest, back, shoulders on Wed.

Include a pulldown or chin instead of one arm rowing.

Rotate the arm exercises so that you are only doing two per workout.

Just my opinon, but i think that if you are used to a full body workout then you will get more at the moment if you go into a 1/2 body workout.

Basically what Dorian Yates built HALF of all his gains on...