I posted the question on the "Natural Section" but in one week I got only 8 viewers and zero answers:http://www.getbig.com/boards/index.php?topic=389114.0
This is why I try and post it here, hoping to be more lucky this time; your help would be appreciated a lot guys.
Hi to all, I would like to have a little help form you guys.
What is the best way for a lifetime natty of 37 years old to train?
How many times a week?
How many total sets per session or week?
I'm tired of asking this and getting the same usual reply: being old and natty it would be better for me to go play with sand.
Some stats that may help you:
I'm 6' (182 cm);
25% bodyfat more or less and weight is 207 lbs (94 kg);
I train in a basement with access to bench press, barbells, dumbells, home-made parallels as well as chinning bar
I train since 1992
I really hope I get an answer from someone with experience and thank you all in advance for your time in helping me; this kind answer could be helpful maybe also for others.
Hello Italian Lifter and thanks for the PM also,
My setup is similar to yours in that I have a home gym, Squat rack, Barbell Bench press, Incline Press etc.... and I have DBs all the way to 150.
I like to do 12 sets a day one body part each day, about 6 days a week.
Here is what I am currently doing:
Monday-Chest-Barbell Bench 4 sets, Incline Bench Press- 4 Sets, DB Flys- 4 sets.
Tuesday-Legs-Squats 4 sets, Leg Extensions 4 sets, Leg Curs 4 sets
Wednesday-Biceps-4 sets Barbell Curl, 4 sets of 21`s with EZ curl, DB slow concentration curls standing
Thursday-Shoulders- 4 sets DB Arnold Press, 4 sets Upright Rows, 4 sets Levrone DB finishing exercise
Friday-Triceps-4 Sets Close grip Bench, 4 sets Skull Crushers, 4 sets Tricep bar Skull Crushers with Press at the end
Saturday-Back-Pullups until I get to 60, 4 sets Bent Over Rows, 4 Sets close Grip Rows with a Tricep Bar.
That is just an Example of a week. I also vary the exercise constantly so I do different ones all the time, just whatever I feel like doing. My rep ranges also vary from low to high but I usually take each set to failure or close to failure.