Yeah baby I need some weight lifting advice and information

auticus

So this rock and roll clown is going to be moving away from heavy cardio and back into a good weight lifting routine.

I'm currently sitting at 220 lbs. My normal weight lifting routine is eight exercises, 3 sets each, plus 30 min cardio 3x a week (day 1 lower body, day 2 upper body, day 3 total body)

I notice in the gym a lot of the guys that appear to take 15-20 minutes per exercise, indicating that they are doing MUCH more than 3 sets each.

So my first question is: how many sets is good per exercise?

Question 2: how many exercises do you work? I feel eight is enough but I'd like to hear some thoughts.

Question 3: Protein intake I am working at trying to sit around 150-160g a day, particularly on the days that I work out. Other than protein shakes and bars, what are other good sources that you like?

Question 4: I know I don't want to be at a deficit while doing this, but would you say 3000 calories is a good target for calories?

PepeGreggerton

I think how much depends on your training goals. E.g. Growth vs. Endurance vs Strength and how many days you split your lifting over. Personally I have three 4 week routines that place emphasis on each and I rotate them, helps keep me from getting bored.

Personally, I wouldn't up your calories that much and would recommend you take a look at leangains.com

lisaisso

1percentage.com/ifcalc (think that's it) is great at showing you your TDEE/caloric goals depending on what you wanna do- cut, bulk, etc..
and i think 3x8 sounds great, and i assume ur lifting heavy.. i am doing 3x5 and lift heavy, and when i up my weight sometimes i can only push out 1 or 2 reps, but i make sure i do 15, then eventually build up to 3x5, then up it again..

auticus

I bumped up to four sets last night at the gym. If I want to power up and get stronger I'm going to have to watch that deficit. I've been at the same bench press for a long long time and it's not because I don't train it or push...

PepeGreggerton

I bumped up to four sets last night at the gym. If I want to power up and get stronger I'm going to have to watch that deficit. I've been at the same bench press for a long long time and it's not because I don't train it or push...

Typically I pick two muscles. For example my Monday was Biceps(One arm cable curl, dumbbell curl, Incline dumbbell curl, barbell curl) and Shoulders(Dumbbell Shoulder Press, Curl & Press, Triple Raise, Pull-ups). I do about 4 exercises for each. Then usually throw in a couple core exercises(e.g. woodchops & renegade rows) at the end. No one week is the same for me.

Doing a variety of push-ups will help your bench....

auticus

Mayhaps. I was in the army though and could bust out a billion pushups but my bench still sucked.

PepeGreggerton

Mayhaps. I was in the army though and could bust out a billion pushups but my bench still sucked.

That's where the variations come in, one-arm, triangle, decline, explosive, hindu, etc

ganesha303

If you want results just do Stronglifts.com or Starting Strength
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1331237281&sr=8-1

Results oriented weight training from guys who know their *kitten*.

Burn calories like crazy, burn off fat and build muscle. 2-3 days a week, killer results. What's not to like?