[Vitoethiche]

Thanks for the Info guys and gals.

I have been doing a ton of research on this the last few days... And I have come to the conclusion that I should definately be doing alot less reps, and working with alot more weight.

I'll probably will be looking at doing 3 sets of 4 to 7 reps.. with enough weight that I can do 4 but will fail miserably at 7 or 8. with a 2 - 3 minute break between sets. I will definately need warm up sets.

As far as a schedule, I'll either be training just one or 2 muscle group per day at most. Never training the same muscle group with in a 6 day period or so. Thats the plan anyway.

For instance...

Day 1, Mostly chest, Secondary Abs
Brench Press 3 sets of 4-7 reps (Failure is wanted before 8 reps on all)
Incline Bench Press 3 sets of 4-7 reps
I could throw in some Decline Bench presses sometimes for kicks.

Day 2 Mostly legs, Secondary Abs
Squats 3 sets of 4-7 reps
Leg Curls 3 sets of 4-7 reps

Day 3 Mostly Shoulders, Secondary back
Lat Pull downs 3 sets of 4-7 reps
Shoulder Shrugs 3 sets of 4-7 reps
Probably should do some Overhead shoulder presses here as well.

Day 4 Forearms and biceps
Curls 3 sets of 4-7 reps
Reverse Curls 3 sets of 4-7 reps

Day 5 Mostly back, secondary grip (its hard tugging on 150 pounds or more)
Seated Cable Rows 3 sets pf 4-7 reps
Other back related one i can't think of at the moment. 3 sets of 4-7 reps

Day 6 Triceps
Tricep Pushdowns 3 sets of 4-7 reps
Reversed Tricep Pushdowns 3 sets of 4-7 reps (need dumbells)

Day 7
Mostly rest, although I'll have to run out and bye dumbells so maybe i can do some wrist curls, not to mention flys.

Hmmm I just put this schedule together now, and I think I really like the look of it. A schedule similar to this will allow my muscle groups to heal and rebuild stronger before I beat them again the following week.

I can do all of these exercises, on my gym at home plus alot more... So I can always take things out and add things in.

I found out that almost all the exercises you do when your a beginner will train your abs... So at this point, doing crunchs is out of the question.. I'll add dedicated ab exercises later when I'm quite a bit slimmer.

I got alot of the information I'm using from a very interesting weight training program I found online. It's 165 pages, I haven't read it all nor do I think I'm going to but the most interesting stuff is in the first 30 pages anyway. The guy makes alot of sence but, I'm certainly not following it to a "T" either.

Here is the PDF http://www.freedomfly.net/Documents/MAX-OT.pdf

Now I'm all excited to start.

I'll be lifting some serious weights now, I realize some of you might be thinking I'm going a little over board. I might be, but I want to see results. From everything that I read, muscle soreness is an important part of developing more muscle and I certainly haven't felt that except for my thighs (big time). So I'll just try it out and let you know how it works.

feel free to comment.