Okay, so I'm starting over because I haven't been getting the results I want on my old workout routine. So this is the one I set up and I started it today. Any suggestions would be appreciated, and my goal is to add as much muscle as I can in the next couple months.
I know nothing about getting where I want and I've tried reading up on what is the best to do to get where I want as far as reps and types of workouts and all that, but there are so many different opinions that I don't know which to trust. A friend of mine helped me come up with the current workout I'm planning on going with, but I don't know how much I can trust him as far as how much he knows, so I'm looking for input from as many people as I can get it from.
Fitness level: I've been lifting 3 times a week with light cardio a fourth day for the past two months.
Have you ever followed a fitness program before: Yes, my routine is listed.
What are your goals: In the Wolverine / Thor range / adding muscle.
How much time do you have available to dedicate to your goals: I have a very open schedule.
Do you have access to a gym: I have access to a standard bench bar, a chin-up / pull-up bar, sturdy chairs that work perfectly for dips and dumbbells.
If you are seeking diet advice: For about two months I just ate as much as I could from pizza to copious amounts of steak (recently went off a vegan diet that I was on for 7 years). Now, I'm trying to eat a meal once every three hours consisting of vegetables (broccoli, spinach, cauliflower etc.), protein (red meat, chicken, fish) and grains (brown rice / quinoa).
Are you taking supplements: Not at this time, but willing if there are good suggestions.
Any injuries: Fractured knees when I was under a year old, cause slight arthritis, but it isn't much of a factor.
Bench (4 sets, 4-6 reps).
Bent over row (4 sets, 4-6 reps)
Pull-up (4 sets, 4-6 reps)
Dips (4 sets, 4-6 reps)
Squats: (4 sets, 4-6 reps)
Deadlift: (4 sets, 4-6 reps)
Hamstring Curl: (4 sets, 4-6 reps)
Chin-ups: (4 sets, 4-6 reps)
Close-Grip Bench: (4 sets, 4-6 reps)
The second week, I plan to up the reps to 6-8, the third week I plan to up them to 8-12 and then the fourth week I plan to go back to 4-6.
Then I'm going to repeat these steps for weeks 5-8.
After those eight weeks, I'm told that it's going to be changed up again and that this is the exact workout routine Chris Hemsworth used to get in shape for Thor, but I don't know how reliable that is.
I'm wondering why I would go back down to 4-6 reps in the fourth week, and at what points (if any) I should add weight. Before this, I was doing some different lifting at 3 sets of 3 reps, so I'm going to bring the weight down a bit, but when should I add weight.
Also, is there anything in there that looks like it's missing? Not necessary? Keeping in mind that I only have a standard bench press with one incline position and no decline, two bar bells, a chin-up/pull-up bar and a way to do dips. Any comments, critiques or further advice in any aspect would be appreciated.