I am 27 and 6'4" 170 lbs. Last year I was 6'4" 160, but I ate like a horse and worked out 3x/week and managed to put on 20 lbs. However, I was just on a month long vacation overseas, and did not get a chance to eat or work out properly, so I dropped 10 lbs...this has made me anxious to start a new training program.
Even when I was 180 lbs, my arms and legs were still disgustingly thin. I even had this girl tell me this, it absolutely crushed me. But I turned that pain into sheer will. My max squat went from 135 to 275.
I am going to start the wannabebig routine described on the site (copied below).
Here are my questions,
1) Should I do 1-2 warmup sets for each muscle in addition to the workout sets listed?
2) Do I need to squeeze out reps with a spotter? Or should I just put on a "safe" amount of weight (e.g. for the bench presses and squats). I don't have a lifting partner.
Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Day 7 : OFF