What has worked for me

I have been lifting seriously for about two solid years now. I started around 140lbs, 6% body fat, and I am now about 170lbs, 9%-10% body fat, (Juice free). I have taken college courses on the topic through the National Strength and Conditioning Association and have found that anyone that is not “gearing” up can gain about 7lbs. of good muscle a year with good diet and training. If you can tell that is an average and can very from person to person based on genetics and supplement use, but it has held fairly true from my experiences. I use a bi-weekly switch-up routine that focuses on strength and mass. Week one Day 1 Chest, light ab work Day 2 Legs (Quads, Hamstrings) Day 3 Shoulders, Triceps, light ab work Day 4 Rest Day 5 Back, Biceps Day 6 Heavy ab work, calves, Forearms Day 7 Rest With this routine I do 4 sets of 3 exercises per body part. My first set is 12reps about 65% of your one rep max Second set is10 reps about 70% of your one rep max Third set is 8 reps about 75% of your one rep max Forth set is 6 reps about 80% of your one rep max Week Two Day 1 Chest, tri, light ab work Day 2 Legs (Quads, Hamstrings, calves) Day 3 Rest Day 4 Shoulders, Heavy ab work, Forearms Day 5 Rest Day 6 Back, Biceps Day 7 Free Day “ Go eat a house if you want or get drunk, after two weeks of good hard work, you deserve it.” With this routine I do 3 sets of 3 exercises per body part. My first set is 10 reps about 70 % of your one rep max Second set is 8 reps about 80 % of your one rep max Third set is 6 reps about 85 % of your one rep max I hope someone can use this routine to achieve the same or better results than I have. Jchuch190