After doing pretty much cardio for a year or so, I've started working on weights recently.
I've just kinda been doing my own thing since I've never really looked online for routines and whatnot.
I do a full body workout 3 or 4 times a week (every other day). Do you guys prefer isolation or full body? What are the benefits of both? On the in between days, I do long distance running. I know HIIT is supposed to be better, but I actually enjoy long distance running and it lost me about 60 pounds so it works well enough for me. I tried HIIT and I don't really care for it. I'm sure it works, but i need to be able to enjoy something to keep doing it.
Tell me how to fix my routine or make it better because I'm sure compared to you guys, my routine is complete crap
I start with bench press. I start with a base weight that I choose based on a point of failure of 9 reps. I do one set of that. Then I add 10 pounds. Usually I can do about 6 or 7 of those and I do one set. Then I add 10 more pounds and it usually tops me out at about 5 reps. I do two sets of these. Then I stack down and take off 10 pounds. Do one set. Take off the other 10, do one set. I don't know how effective it really is, but i've almost double my bench press in about 1.5 months or so. Any suggestions for better progression?
Then I usually do bicep curls. I do 5 sets of the same weight. When my point of failure on the final set is about 10, I raise it another 5 pounds. I've progressed a bit slower on this. Went from 20 lbs to 30 now in about 2 months (I started doing this after running before i started weights). i'm about to move up to 35 in probably another week or two.
Then I usually do squats. I'm at 150 right now, working my way up slowly while I watch my form. I stay at one consistent weight for 5 sets here. I usually do 9 reps. I'll lower my reps as I move up in weight though. I just don't want to move up too quickly and not have proper form for such a high weight.
Then I do leg presses. I work it the same way as my bench press. But i start at 360, add 50, one set, add 50, one set, then take off 50, one set, take off the other 50 one set. 5 sets, 9 reps.
Then I work back by either working on the rowing machine or doing lat pull downs. Same as bench and leg presses. What are some good back exercises with free weights? i prefer free weights. It feels like I accomplish more and see more gain on freeweight exercises.
Then I usually finish with butterflies. Same regiment of stacking up and stacking down. 9 reps.
So.... tear me apart and make my exercises more efficient please!
PS: At this point, I'm pretty much eating what I want with no weight gain and I'm bulking up nicely. My wife is loving the arms
She'll be rubbing them randomly when we're watching a movie or something.