After a 1+ year hiatus I am back at the gym.
My primary goal is to gain strength, but (for the first time in my life) I also want to burn some fat.
About 11 years ago I was just starting to hit the weights, and I was very open to getting advice from some of the more jacked dudes in the gym.
One guy told me something that seemed to make sense, and I've been following his philosophy ever since. He said the key to putting on muscle was to increase either weight or reps with every set.
Since I have a strange fixation with multiples of 5, I try to do either 20, 25 or 30 total reps in 3 sets. That comes out to 5,7,8 or 7,8,10 or 8,10,12. As soon as I am able to eek out that last 12th rep at a given weight, I increase the weight for my next work out and start a 5,7,8 or 7,8,10.
Isn't that strange?
In terms of what exercises I do: I try to hit every muscle group at least twice a week. I start with compound exercises in the beginning, and then I try to isolate.
Since I cannot trust myself to be at the gym on the weekends, or always make it three times during the week, that means doing push exercises, pull exercises, and legs on the same day. My routine goes something like this:
Bench Press: (155lbs) 3 sets @ 7,8,10 reps
Assisted Pull Ups: (Body weight - 20lbs) 3 sets @ 7,8,10
Deep Squats: (155lbs) 3 sets @ 7,8,10
Incline Press (machine): (120lbs) 3 sets @ 8,10,12
Dumbbell Curls: (30lbs/arm) 3 sets @ 8,10,12
Leg Extensions (machine): (145lbs) 3 sets @ 8,10,12
Dips: (Body weight) 3 sets @ 7,8,10
Curls (machine): (70 lbs) 3 sets @ 7,8,10
One Footed Toe Stands: (Body weight) 3 sets @ 10,12,13
(with any remaining time I'll usually do declined sit ups, fore arm curls, and/or some back work outs)
I always try to do a alow full range of motion, which means all my squats are deep, and the bar hits my chest when I bench.
I don't do any cardio, since I'm more concerned with gaining strength than burning fat right now. I am actually adding strength pretty quickly with this routine, despite only going twice per week on average.
When I match my peak from last year (reps @ 185 lbs on bench), if I still have a slight spare tire I will start doing much more cardio.
I also take creatine.
Do you guys have any recommendations? Isn't this same-weight-ascending-reps workout odd? What is the most important exercise I am not doing?
I'm open to suggestions and appreciate your anticipated responses.