I’ve been training 9 months, only seriously for about 5. Doing 3 full bodys a week compromising of mostly compound moves.
Front double bi
um do u have before pics?
5 months of serious training should have certainly produced better results that this
Be more specific with ur program… eating habits and supplements so ppl can help u with what ur doing incorrectly
also what are u lifting stats
I just dont think anyone is that slow of a gainer
I mean ur 16 so u have plenty of time to grow but it honestly looks like u have very very little muscle… without having read anything i would have guessed this to be a before pic not after 5 months training
also maybe need a back and leg pic
you should split your giant workout into 3 or four smaller ones maybe two bodyparts at a time and 10 sets per bodypart. three to five sets per exercise for example
day 1: chest/ bi’s
5 sets incline barbell press [8to12reps]
5 sets flat dumbell press [8to 12]
3 sets standered barbell curls [same]
3 sets dumbell curls [same]
4 sets preacher easy bar curls.
day 2 off
day 3:shoulders/calves
work three or four sets for each head of the delt and end with a couple military press’s
3 sets calf raises
3 setse standing calf raises
day 4
day5: legs
5 sets squates
5 sets of leg curls
and like all newbs just because you dont care about how big your legs are doesnt mean you shouldnt train them. doing squates releases more growth hormone than any other exersize if your legs get worked your uper body will Grow!
day 6 back and tri’s
5 sets chins or puldowns
5 sets of bent over rows
5 sets of dumbell shrugs
day seven 25 minuites of intense cardio on an empty stomach.
do abs every other day or three times a week
the other thing you might be missing is 5 or six meals a day lots of carbs lots of protien. this regimen will give you way better results than your full body workout that’s so commonly used by soccer moms and maybe golfer’s.
so train high intensity and down a shake or a huge meal imediatly after your workout good luck cheers! nice abs too!
My one rep max for bench press is 90kg, 10 rep max is 67.5
Deadlift 1 rep max: 140kg 10 rep:115kg
Squat 1 rep max: 135kg 10 rep: 110kg
Bent over row 10 rep max: 55kg
I’m currently not taking any supplements.
Surely that chest and bicep day can’t be too good?! 10 sets of 2 chest exercises that dont really offer much that the other doesnt? 10 sets of curls that aren’t that disimilar?
Before you assume that I don’t like training my legs, I love training my legs! I regularly do 20 rep squats until I can hardly walk and then stumble over to the leg curl machine!
Firstly I love training my legs. Secondly that split routine you posted doesn’t look at all good. All the bicep exercises offer very little that the others don’t, same with the chest.
given ur lifting stats and ur physique im surprised u chose to post pictures of your upper body. Ur bench is pretty weak and it shows on ur upper body… what was ur starting bench press?
ur squat and deadlift look pretty decent though… need a back and leg pic… they are prolly more impressive.
need height, weight, estimate of where u started with lifting… and actually lay our ur routine
Your full body routines are definitely the way to go at your stage. Post details.
And sorry satisphire, trying to design routines for others is best left to the experts. Your credibility would be greatly improved if you learned how to spell squats, protein and exercise!
first off full body workouts are completly useless for trying to bulk up. if your working even 5 to 10 sets for every bodypart thats way to long in the gym esspecially for someone who’s just started[way to catabolic of a workout.
and that workout i posted said fucking example right on it, not do this because i said so! it,s a base or an idea or maybe an EXAMPLE!AND IM NOT LOOKING FOR MY CREDIBILITY TO BE GREATLY IMPROVED ON! , iwas just trying to help someone out.
sounds like you do a pretty intense leg workout awsome! but if your blowing out your legs like that and doing the whole rest of your body in the same day its way to much. i can tell you right know your over training and its why your not seeing the results your looking for.
the main reason a full workout isnt used to bulk up is when you say work on your bi’s your body recruits blood from the rest of your body to supply the active muscle for contraction. this is what causes a pump and intern causes hypertrophy.
Full body WOs are useless for bulking???!!! Tell that to Steve Reeves and the rest of the old school lifters. ANY routine will increase muscle mass if the rest of your ducks are in a row.
Of course you don’t do 5-10 sets per body part. You’re right, that would overtrain even you young guys. But since Sam didn’t post his workout load specifics you can’t tell if he’s overtraining. Body part splits are mostly popular since they’re more fun (I just started one), and they’re what everyone reads about in the muscle rags. They are fine for more advanced lifters but don’t provide frequent enough training stimulus for a beginner to develop good form and neurological adaptations.
Sam, I suggest you stick with what you’re doing. Full body or simple splits (upper/lower, push/pull, etc.) using multi-joint compound lifts will develop your strength and size as well as keep your physique balanced and injury free. Check out some of the articles on the subject here and get the expert’s opinion (start with Chad’s on the bottom of the main page). You want to change your routine to avoid stagnation anyway. There’s always time to try out new ones. Good Lifting!
Whats your diet like?
Give us more specifics on your training.
Also, to the guy who is talking about the pump causing hypertrophy. Please. Stop getting your information out of those “special 4 page ad reports”. The pump does not cause hypertrophy.
I have to disagree with Kruiser slightly at the points where he says stick with what ur doing and full body workouts are the way to go…
If these statements were true for u, ud be looking better, and after 9 months of training i dont consider u to be that much of a beginner anymore. Surely with 4 months of not so serious training and then 5 months of “serious” training ur joints and nervous system have adapted adequately enough to workout more than 3 days a week especially at 16 years of age.
The older u get the easier it is going to be to overtrain and i would take advantage of your youth now
I actually think u need to immediately change ur routine maybe start eating more… make sure u get adequate protein etc…
At this point i dont think it would be out of line for u to do a split routine for 4-5 days a week… if this is too time consuming check out some Chad Waterbury routines … he has some fairly time efficient ones such as Anti BodyBuilding Hypertrophy.
[quote]satisphire wrote:
first off full body workouts are completly useless for trying to bulk up. if your working even 5 to 10 sets for every bodypart thats way to long in the gym esspecially for someone who’s just started[way to catabolic of a workout.
and that workout i posted said fucking example right on it, not do this because i said so! it,s a base or an idea or maybe an EXAMPLE!AND IM NOT LOOKING FOR MY CREDIBILITY TO BE GREATLY IMPROVED ON! , iwas just trying to help someone out.
sounds like you do a pretty intense leg workout awsome! but if your blowing out your legs like that and doing the whole rest of your body in the same day its way to much. i can tell you right know your over training and its why your not seeing the results your looking for.
the main reason a full workout isnt used to bulk up is when you say work on your bi’s your body recruits blood from the rest of your body to supply the active muscle for contraction. this is what causes a pump and intern causes hypertrophy.
[/quote]
whoa man calm down, don’t get worked up so easily. People aren’t going to take you seriously for two reasons. One, you posted a pretty bad routine, yes it was just an example, but clearly you posted it because you think he should do it.
Two, you said that full body routines are USELESS for bulking, the key word there being useless. Where did you get that from? Don’t you think bulking has more to do with your diet? You stated that like it was a fact as well. I would mention your bad spelling (wtf are squates) but I’m not the best for that either, hell I probably made a few just now with this post.
[quote]PF_88 wrote:
satisphire wrote:
first off full body workouts are completly useless for trying to bulk up. if your working even 5 to 10 sets for every bodypart thats way to long in the gym esspecially for someone who’s just started[way to catabolic of a workout.
and that workout i posted said fucking example right on it, not do this because i said so! it,s a base or an idea or maybe an EXAMPLE!AND IM NOT LOOKING FOR MY CREDIBILITY TO BE GREATLY IMPROVED ON! , iwas just trying to help someone out.
sounds like you do a pretty intense leg workout awsome! but if your blowing out your legs like that and doing the whole rest of your body in the same day its way to much. i can tell you right know your over training and its why your not seeing the results your looking for.
the main reason a full workout isnt used to bulk up is when you say work on your bi’s your body recruits blood from the rest of your body to supply the active muscle for contraction. this is what causes a pump and intern causes hypertrophy.
whoa man calm down, don’t get worked up so easily. People aren’t going to take you seriously for two reasons. One, you posted a pretty bad routine, yes it was just an example, but clearly you posted it because you think he should do it.
Two, you said that full body routines are USELESS for bulking, the key word there being useless. Where did you get that from? Don’t you think bulking has more to do with your diet? You stated that like it was a fact as well. I would mention your bad spelling (wtf are squates) but I’m not the best for that either, hell I probably made a few just now with this post.[/quote]
Three: after 5 years of training he hasn’t got much muscle mass on him and is considering steroids. Don’t let his lack of progress become yours.
Did you just roll out of bed?
your arms are serioualy lacking.
If you are doing full body workouts using compound movements 3 times a week, your workout schedule is probably fine.
I’d focus more on diet if your goal is to look better.
[quote]satisphire wrote:
horrible routine [/quote]
Be honest with me, you got this from Muscle and Fitness, right?