questions about the push/pull routine.

[airtime]

i will be starting back to the gym tomorrow, been off since last december with a shoulder injury.

i am going to try built's bgb routine and some of what juggernaul was doing (which i think are the same thing). my question is at what point do you go up in the weight? bench press and squats/deadlifts.

when i was doing my old flat bench 5 sets of 5 routine, i would start out around 225 and go up 5 lbs the next time if i got all 25 reps. so basicially 5 lbs a week. i would continue that until i got where i could not get them all and then change out to dumb bell presses and do the same thing there.

thanks for the help.

 

[N_I_C_K]

I'd start out lighter weight since your getting back into working out after a long period of time like that. Don't just assume your just as strong as you were when you were lifting because your probably not.

I don't really know when you should go up in weight to be honest. Basically when your body is ready, as obvious as that sounds. Like if you start out benching 225lbs you probably won't be benching that same weight two months later, ya know? Of course it probably won't go from 225 to 235 in one workout either.

Lets say your benching 200lbs x10 reps and 3 sets, right? You want to go up in weight and you try 210lbs x10 and for the first set you get all 10. But the next you get 8 and the next 7. I'd keep doing 210 x10 8 7 until you can get all three sets x10. Once you can do that try going to 215 and so fourth. That's what I do personally.

 

[airtime]

thanks for the response nick. i use that method and it works great for my bench. i haven't done squats or deadlifts in 16 years. i guess i can apply the bench press route to any large muscle group, like squats. i was looking at juggernauls routine and he was doing 3 sets of 5. a little less sets than i am used to but i have probably been over training.

 

[airtime]

first day back in the gym since december. did legs. 3 sets of 6 with 225 on squats. 3 sets of 6 with 205 on deadlifts. 2 sets of 10 on leg extensions. 2 sets of 10 on leg curls. gym was closing so i had to cut the workout short. tomorrow will start the push/ pull routine. any suggestions on exercises are welcome. right now i am looking at pull ups, and arnold presses. i would like to add one more exercise to each movement. thanks