Weight training regime

[J-WS6]

Hey guys and galls,

Im trying to start a regular work-out routine to prepare me for the upcoming physical tests, and so i can bulk up a bit.

I lifted weights alot when I was about 14-17, as I was playing ice-hockey and my coach demanded it, but I havent done it since, so i've got alot of expired muscles on my body (meaning there are muscles there, but they feel pritty weak).

Im 5'8 and 175lbs, natualy strong framed.

My problem isnt how much I can lift, its how many times! I find I can only do about 20 lifts on any machine in the gym at a time, so i've been limiting myself to 75lbs of weight on each, but can still only manage 20!

Can anyone give me some pointers? Like what I should be eating? is more weight less times better, or less weight more times?

[Hemtt]

The answer depends on your goals. Do you want to gain size or trim down. Lifting up to 20 reps is going to gain you stamina but little size. if you want to build mass don't go more than 12 reps and lift much heavier. Let me know what you're trying to do.

Will Coy

[J-WS6]

Im trying to gain size, on the chest press I can lift up to around 150lbs without hurting myself

[Texas 1911]

One program you can try is 8 Sets of 8 but, you only lift 50-60% of your (1) rep max. Believe me, it will shock your muscles and overcome any plateau that you may hit and help bulk up faster. Are you getting enough calories and protein?

[J-WS6]

i think I get enough protine and calories.. I eat alota steak and pasta :p

[Hemtt]

If you want to gain size you have to eat like it's your job. In addition to 8&8's try alternating your workouts weekly. When I want to gain bulk I only do two excercises per body part and I do sets of 10, 8, and 6. I'll do 4 really heavy Reps if I feel good after that. Increase weight by about 10 pounds between sets and don't be afraid to use the little 2.5 pound plates. Lift to exhaustion not failure.(everythings eventual)
Work out hard and go home and immediatly consume high quality protein. Not shakes but Tuna, lean Beef, Chicken, ect. Wash it down with some fruit juice and wait about an hour before eating anything with a lot of carbs. Get lots of sleep and DO NOT lift again until you are not sore anymore. I split up my workout like this

Mon. Back, Biceps.

Tues. Shoulders, Calves.

Wed. no lift. Swim or bike. Your calves should be tired so don't run them too hard. This day is for your Cardio.

Thur. Chest, Triceps.

Friday. Abs, Thighs and hamstrings. You should lift VERY heavy with your legs. Leg presses and hamstring curls are safer than heavy squats. Lift hard and take the weekend off. If you work your legs enough you'll need it.

Remember to eat right, your body is a junk in junk out system.

I gained about 20 pounds of muscle in the last year like this. it may not work as well for you but if enough people send you ideas you're bound to find somthing you like.

Will Coy

[J-WS6]

Sounds good.. I'll let you know how i get on