questions(from your experiences)

[grahf2]

Hey.new here.Just started lifting a wk ago.(spent 2 wks researching general fitness/nutrition,and on here)
I got diet packed.I am 17-m-new to lifting.I need some advice on stuff I cant find(from experienced user)

I use the 3 sets of 4-7 reps(high weight) to revolve my exercise routine on.I don’t do specific exercises,I don’t have it charted,I just hit every muscle until its useless on exercises(usually 10 exercises,since my split is high,for instance one day I do close grip bpress instead of bpress,stuff like that,try to keep it interesting) I always stretch after,heres my split
DAYS OF WEEK
1-upper
2-lower
3-off
4-upper
5-lower
6-off
7-off

I wanna run this for 9 wks,and then with experience,maybe try something new(I am trying to bulk,but I do cardio daily for my lungs,I make up for it)

My questions are


1.Is it normal for lifting day,to be bummed all day after(sore!!!) and for another day to feel recovered in hours(of course sore while lifting,contractions I suppose) maybe it is my creatine kicking in?

2.While I waste muscle if I throw in endurance reps in between resting sets?

Example
Do a exercise for max right-6 reps highest poss.,and then while resting,water,etc…in that time to do a few endurance reps(10-14) with lightweight? Or should I do endurance weights when completely done lifting on mass.weight?I wanna build mass,but endurance is nice too!Will it interfere?I don’t care for warming up however,I like to get to it.I ALWAYS STRETCH AFTER(usually 5 to 10 mintues)

3.Help on this.After lifting,best time for prot shake right?Usually during lifting,I drink a half gallon of water.So I am usually half full of water.And immediately after,I drink a glass of grape juice with creatine(for high carb/sugar intake so it faster) but when I drink the p shake(milk blender,nasty texture when blended) I feel as if I am gonna puke all my food and muscles outL that’s a major downer.Any advice?(I drink immediately after(10-15minutes,as all my research suggests that’s a keypoint)

Thanks-I aim for 300+gs of proteins(30-40 a meal)

 

[Dave949]

Try pyramiding your reps and weight for your major muscle groups. (chest, back, legs)

Start with 10 - 12 reps for 1st set.
add some weight
8 - 10 reps for 2nd set.
add some weight
4 - 6 reps for 3rd set.
Its very simple and uncomplicated and has passed the test of time for building size AND strength.

On the smaller muscle groups ( biceps, tri`s, shoulders )
I would (IMHO) stick with straight sets of 8 reps.

Don`t feel you have to have a complicated routine. You are a rank beginner and will get progress with just about anything at this point. Just stick with the BASIC exercises (2 maybe 3 different exercises for each muscle group is all you need). Work on developing proper form and getting the feel of lifting in general. Most important is to simply STICK WITH IT !!!

And keep the exercises basic and simple.

squats
deadlifts
rows
chins
military press
bench press
inclines
dips
curls
calf raises.

There are no " magic " routines. The only magic is the amount of effort, discipline, determination and drive you apply to your workouts and diet.

Welcome to the iron game Bro

You have chosen a positive, healthy and worthwhile endeavor.........