A few beginner questions

[Lemur-X]

I'm pretty new to all of this, and have been lifting with lighter dumbbells (30-40 lbs) for about a month and a half, and just moved up to heavy sets on 3 splits(chest/tri, back bi, legs). I've also upped my protein intake, lowered my carbs, and am eating more and better.

I've started to see fat loss and muscle gain in my legs and arms, but would like some input from people in the know, so I don't shoot myself in the foot early on.

My splits are

Mon : Chest / Tri / Abs

Weds : Back / Bi / Shoulders

Fri : Legs / Abs

Rinse and repeat.

My diet consists mainly of steak, chicken, yogurt, cottage cheese, broccoli, carrots, etc. After morning cardio, I kick off the day with some eggs and whole wheat toast. Meals are split up into 5 reasonable meals a day and a drink like a horse.

I've been taking post workout whey shakes and a whey shake in the afternoon on off days along with some free-amino supplements (pills) after my post workout meal.

Those are the basics, and I do have a few questions.

Squats : I only get time to lift heavy after 10PM since I work two jobs. This means that I never have anyone to spot me (the wife's done w/ the gym by 6PM). Are there any good exercises that I could use as a circuit to replace squats? I don't want to lose my lower back by the time I'm 24, and I don't want to get crushed by a rogue bar.

Chest : I work 2 sets of 5-8 reps of my max weight to MF via bench, followed up by some butterfly (don't know the proper term. you sit with weights on either side of your head, and crunch them in towards your chest). I'm sore as crap the next day, but fine the day right after that. Should I work my chest more than once a week if it feels healed?

Shakes : What a good meal replacement shake (taste, nutrition) and should I even consider weight gainer forumas since I'm only at about 2700 calories a day by eating?

thanks!

--Stever

[9inarow]

You have a good routine and a good grasp of the proper principles of weight training.

Move the shoulders to the Chest and Tri day.

As for your questions, there is NO substitute for Squats. If you don't have a spotter, make sure you have safety bars in case you fall. Is there a cage or rack which you can use as safety? Most gyms have them. Don't use the Smith Machine as a substitute.

I do Squats without a spotter and have fallen many times. As long as you have safety bars, you won't have any problems other than alittle embarrasment.

Your Chest workout is PERFECT!!! 2 sets to MAX 5 reps to utter failure on the flat bench is a good approach. Make sure you utterly fail on that last rep. No cheating, no giving up. If you feel you still have strength, finish your last rep, lower the weight, and fail again, repeat ...

Flyes HEAVY after the Bench Press is a good way to finish off your Chest.

Do it only once a week. Let yourself recover. Don't risk overtraining. In this case, the extra effort won't help you. Put maximum effort WHILE you work out and let yourself rest. Don't come back early thinking you're ok. You won't grow.

Good luck...

[Ch0r]

Definately make sure you have a spotter or squat rack on squats. I had to overcome my fear of squats cos I almost dropped the weight on myself. Lucky for me, I had a spotter, but no squat rack. Squat racks are great, use em! I heard too, if you have to drop it, tuck your head under and get that weight off you.

[austri]

Hello everyone.
I just got on today.
I bike at least 6 days a week, 1-3 times a day to keep my BMR up and have a habit of cross training like a tri-athlete just for basic fitness. My main thing is getting balanced and comlete total body power. Speed,Strength,power etc. are all important to me.
I am here to gain and share knowledge and wisdom and the like.

?????????????????????????????????????????????????? ?????????
I want to know what is the weight to use for the following supersets so I can can setup ahead of time, do my work and not worry about imbalances anymore.
I thank all for their help.
_?_pnds for arm curls and extensions
_?_pnds for bent rows and bench presses
_?_pnds for upright rows and military presses
_?_pnds for squats and deadlifts
_?_pnds for leg curls and extensions
I have ideas but was just wondering if anybody had better ones.