Thread: need free-weight routine help

If you're looking to add muscle mass, a typical recommendation would be to do five sets of five reps each with a weight you can do no more than seven or eight reps with. There is no one way that is the best for everybody, so try working out a different number of times each week until you find what works for you. I work out three days a week, and it works for me. Some people do it five times and they still see good results; others do it just twice. I'll post the exercises I do, and even though my workouts are geared towards strength, I have most of the 'basic bests' in the lifting world, all with free weights (I use dumbbells and a barbell, so I'm not sure whether you have both or what). Above all, make sure you have the form for all exercises down perfectly before attempting heavy weights. I go to this place http://exrx.net/Lists/Directory.html to look up all of my forms for exercises. Here's the routine, and good luck:

Day One: Deadlifts, military presses, tate presses, jackknife sit ups
Day Two: Off
Day Three: Dumbbell benches, 1 arm rows, flies, hammer curls
Day Four: Off
Day Five: Full squats (all the way down until you can't go farther), stiff legged deadlifts, farmers' walks
Day Six: Off
Day Seven: Off

You can feel free to PM me if you have any questions.

List exactly what equipment you have.....do you have dumbbells? or just a barbell and an incline bench.....and is the bench adjustable???

i have bowflex select tech dumbells (http://www.bowflexselecttech.com/pro...duct%5Fid=1254).

my bench adjusts from incline to flat, no intermediate inclines.

after thinking about it, im not sure if bulking is really what i want to do at the moment, i have about 10lbs of fat i have left to lose (all of which is on my gut btw), and as far as i know, im not going to be able to bulk and lose fat at the same time. so i guesse i'll take a month or so to just get used to the excersises and maybe do medium reps with medium weight or go light.

but i could still use advice on different excersises i should concentrate on, i checked out Squaggleboggin's link, great info but not sure which excersises for each group are most effective, and also how i should setup my weekly schedule (which muscle groups on which days, probaly gona be lifting 3-4 days/wk)

Originally Posted by slothy

hey, i'm just now starting to get into lifting and working out, and just picked up a set of free weights (up to 50lbs) and an incline bench. i really have no idea where to start, never really worked out before so don't know how to go about it for maximum results. I don't expect a detailed routine, but some general guidelines would be great (like how many reps/sets, how many days a week should i work each muscel group, how long of a workout to start with.. that sort of stuff).

any general tips/suggestions for a lost newbie would wonderful, thanks.

I'm a 6'3 205lb male, with very little muscel mass. my goal for now is for growth, and then i may switch over to cutting after i get some decent results.

Just make sure each one of your workouts is intense as HELL!!! And u will accomplish your goals!

thanks for the replies, one quick question though, how should i figure out how much weight to start with, asuming im doing 8reps x 3 sets?

also, how long should i wait inbetween sets?