Thread: need some help with my routine

My recommendation is purchasing the book "Starting Strength".

Another option is to read the link in my signature. Check that out and ask if you have any questions.

Originally Posted by GreatWhiteNinja

age - 20
height - 5'9"
weight - 149lb

i started lifting back in january when i weighed 170, my main goal was to lose weight and get cut... well i only lost the weight, didnt get cut. i still want to get cut but i feel that my weight will affect my job therefore id like to gain a little more weight while getting cut (if its possible). i go into the police academy in june 2011 and id like to be up to 180 by that time. i think my weight will have a large affect on my job because im currently the lightest person that i play football with and its just too easy to take me to the ground. my eating habits turned into crap and my current lift routine is crap.

monday - chest/arms
wednesday - back/shoulders
friday - same crap as monday which probably isnt smart

honestly i know nothing about what i should do in order to reach my goal so i definitely need some help.

Do this and you should instantly start seeing results within a couple weeks.

Monday - chest/triceps
Wednesday - back/biceps
Friday - legs/shoulders

Stick with heavier weight and lower reps. Example:

Bench
set 1 x 10
set 2 x 8
set 3 x 6
set 4 x 4

Something like that and add at least 500 calories per day to your daily intake. After you quit ganing weight, add another 500 calories per day. With this method I was able to go from 141lbs to 171lbs in exactly 3 months on my first bulk. Just make sure you are doing deadlifts and squats for sure. Dips and pull ups are also great for bulking.