Rookie looking for advice

[Nitti319]

I'm fairly new to this kind of training. We strength train in boxing but nothing like this. I've been lucky to be able to train with a veteran BB. He's helping me with the transition. I'm currently on a routine that looks
looks like this...
* Mon: Back & Bi's
Tue: Legs
*Wed: rest
Thur: Chest & tri's
*Friday: Shoulders & abs
Weekends off.
* 3 exercises per body part with failure at 5-6 reps. I've heard conflicting opinions on this. I've been told I shouldn't be lifting that way. I should be failing at 12. I'm confused. I thought that in order to put on size and strength you should lift heavy and less reps. I respect the different opinions but am stumped on what I should do. I'm also at a point where I'd like to switch it up anyway. I don't want to give my muscles a chance to adapt to a certain routine. I'm also no longer doing any cardio. Cardio was the foundation of my training for fighting. It also kept my weight in check and I'm now looking to gain. I want to implement muscle confusion tactics. The goal short term is to stay in the vicinity of 10%bf and gain about 25lbs. So is it different strokes for different folks or is there a standard school of thought on lifting for mass? Any thoughts?
Thanks guys
* * * * *Nitti

[mikeyg51]

I like doing 6-10 reps, generally in the 8 vicinity, and failing on like the 8th or 9th one...now, as anyone here will tell you, no two people workout EXACTLY the same...We all respond differently to different things. I personally, now this is just my experience, like to do strict form with moderate weight, approx 8 reps...I switch it up, but unless I use proper form, I don't get shit for results! I do antagonist together (bi's/tri's, chest/back) but it gets tiring too...Any questions, ppl here will help I can promise you that!

[Nitti319]

thanks for the feedback. I think i'll switch it up. I have attempted to do antagonists together. I had a lot of trouble and frankly it hurt like hell! I did just my arms one day. I started with triceps and by the time i got to biceps, the pump in my tri hurt so bad i couldn't do a set of hammer curls. I tried taking a longer break, still hurt. I finally did forearms and gave up on my biceps. How do you work those muscles together with no pain?

[Nitti319]

I think im going to try dropping some weight and find my failure weight for 10-12 reps. I'm interested more opinions from vets like you. The short term goal is putting on lean mass. for the time being even dirty bulk is ok with me. If i can pick up some body weight, i'll work on cleaning it up later. I'm really curious about how my body will respond to this kind of training over the next few months.

[mikeyg51]

lol, I am not sure! I start, on arms day, doing biceps because triceps are a bigger muscle group and I like to hit them last. I will do standing, alternating dumbbell curls, about 3 sets of 8...Then standing barbell curls, same set and number as before. I then do preacher curls, followed by standing concentration curls with the cables (super-setted with alternating dumbbell preacher curls. I will then do triceps, skull-crushers, followed by close-grip bench, followed by one-arm cable pushdowns. I like to throw in the rope on press-downs because I get a great pump from those! lol....

This is what has worked for me, but I am the first to tell you that I don't know everything lol..I am always open to opposing viewpoints

[Nitti319]

lol, I am not sure! I start, on arms day, doing biceps because triceps are a bigger muscle group and I like to hit them last. I will do standing, alternating dumbbell curls, about 3 sets of 8...Then standing barbell curls, same set and number as before. I then do preacher curls, followed by standing concentration curls with the cables (super-setted with alternating dumbbell preacher curls. I will then do triceps, skull-crushers, followed by close-grip bench, followed by one-arm cable pushdowns. I like to throw in the rope on press-downs because I get a great pump from those! lol....

This is what has worked for me, but I am the first to tell you that I don't know everything lol..I am always open to opposing viewpoints
Thanks bro! I need to find my groove and figure out what works for me. I appreciate the input

[KingLouie]

Nitti -

I'm on a very similiar routine as you have outlined, with Saturday being a "mirror" workout day... heavy bi's, heavy chest, traps, forearms. On Mondays I focus on Back hvy work outs, so it ensures that I get in an extra day of bi's, chest. I shoot for 4 sets, building weight as I progress to the last set of 6 reps. I then perform an immediate drop set, peeling plates until failure.

Keep your cardio in place, as your new diet should more than counteract for the required caloric intake. Got protein crazy! If your nutrition is on point, you'll grow like a weed in no time! I always make sure I'm taking in a red meat for the last meal of the day. Protein shakes are your friend, so start making love to the blender.

[Eroids_Hater]

Keep doing cardio bro...being big is good, but if u have no stamina it's kinda pointless IMO. Try to find your failure point around 10-12 reps for building mass. Personally, I use the JEFit app for my android to keep track of everything i've done instead of writing all that shit down. but that's just a personal preference. Get some mass building shakes as well. I use "QuickMass" by ALLMAX. tastes decent and it has 1010 calories per serving as well as 57 grams of protein with only 2 grams of sugar (if i remember correctly).

Good luck bro..i'm outtie...gotta go to the gym :)