Okay guys well I have been lifting for about 2 weeks now and I have been reading about some exercises that are supposed to be better than the ones I'm currently doing. First of all, I don't know if I'm considered a beginner lifter so I'm going to allow you guys to make that decision since I am not sure what is considered a beginner. I lifted from April till mid June of 2005 and I lifted during the winter between 05-06. However, I didn't lift again until just two weeks ago so I lost most of my strength gains I had earned back then. I just finished my second day into my third week of lifting and I am just about where I ended at the peak of my lifting, which isn't a lot of weight but better than nothing.

Anyways, this is my current lifting schedule.
Monday Thursday - Flat BB Bench, Wide Grip Lat Pull Down, Military Press, Seated Row, Tricep Press Down, Bicep Curls
Tuesday Friday - Squats, Deadlifts, Ab Work
Wednesday Saturday - HIIT
Sunday - Rest


I was wondering if I would benefit more from a setup more like this.
Monday Wednesday Friday - Squats, Deadlifts, Flat BB Bench, BB Bent over rows, Military Press, Wide Grip Lat Pull Down


Everything would be 3 sets, adding 5 pounds each set and doing 10, 8, and then 6 reps.

Less than a year of lifting = beginner.

I would go with the squat, deadlift, etc...three times a week.

I don't care for pyramiding, I'd recommend an undulating periodization:

Mon: 3x10 60s rest
Wed: 5x5 90s rest
Fri: 8x3 120s rest

Deffo! Changing set/rep systems is gret to keep building muscle.

Tho the idea is to shock the muscles when they adapt to one of these systems.
It may be better to change set/rep systems every 2-4 weeks rather than 3 times a week.

The reason for this is so you can get a feel for the weights. If you were changing 3 times a week it would be hard to figure out what weight to use for each exercise.

Agreed with both Malk and MOK. I agree with MOK that starting you gotta find your niche or your liftable weight. However instead of focusing on strength gain, focus on stabilization. Doing exercises on unstable platforms for about 3-4 weeks to prepare your body for whats coming.

Then once ready, like Malk said you can move into periodization training where you do different types of training in the same week or month.

You called me Malk twice. Do you think I'm Malk in disguise?

Yeah it threw me off too
haha, that was weirdly funny actually

I guess great minds think alike and get easily confused

This isn't the first time it happened to me.

or maybe Cynic is batman in disguise and Malkore has the picture of batman on his avatar so he is indicating that Cynic is actually Malkore and that Malkore is batman so batman is actually Cynic.

Did that make sense?

But what if they expected you to think that, so batman is actually Malkore?

but Malkore is actually Cynic, thus all 3 identities are actually the same. Malkore, Cynic, and Batman are all actually Brahman, one of the 10000000 Hindu gods.

Hell yeah! Can't beat a 3 headed Hindu God.

How about a 4headed hindu god?

Isn't (pardon any spelling errors) Granesh a Hindu god?

Merh its late. I meant 4.


Edit: and yes Ganesh is a elephant headed hundi god.