Hello Im new to this forum and I have a few questions. First off I just turned 16 and have been lifting for about a year. I am 5’10" and weight 145 lbs. I used to do a full body workout every other day. I also eat a very healthy diet and try to consume a lot of food. I also take GNC Whey Protein. During that year I slimmed down my stomach and put on about 15-20 lbs of muscle. I definately noticed a difference but I think I hit a plateau.
So I started a new workout this week and it goes like this:
Shoulders, Back & Biceps
-Military Press
-Standing Lateral Raises
-Curled over Rows
-Deadlifts
-Shrug
-Curl
-Sitting Curls
The problem is that I was thinking that I would alternate between those two every other day. For example I would do Chest, Abs and Triceps on Monday then the Shoulders, Back and Biceps on Tuesday and then on Wed. go abck to Chest. I would also take Sunday off. But Im worried that it is overworking my muscles and not allowing enough recovery time.
Now I have access only to a bench, a bar , free weights and a punching bag which I warm up on. My goal is not to become a body builder but just get a relatively nice build.
Right now I have noticed a huge difference in my abs and when I flex I have a relatively defined six pack. My biggest problem is that I would like to broaden my chest and shoulders which are relatively small.
I appreciate any help or advice. Thanks in advance.
I run and do martial arts which works my legs fairly well. Though I know I should put legs into my workout but I dont have access to anything that would allow me to do leg curls. I could start doing lunges if thats a good idea.
As far as the rest goes what if I workout monday and tuesday and take wed. off then continue that way.
I run and do martial arts which works my legs. I dont have access to a leg curl extension, but If you recommend I could start doing lunges. But building a lot of mass to my legs isnt one of my bigger goals.
What if I did this:
Chest Triceps Abs Then took a day off then did Shoulders Biceps Back and Legs. Then I took another dayt off then did Chest Abs Biceps and continued like that?
When you flex to see your six, can you see your ribs, too?
You’ve got 5 exercises for your chest, Three for your back, you iso your traps, front delts, bis, and abs.
Does your bathroom mirror stop waist high? If you do this workout and eat like a pig you’ll look great in the mirror ‘til you turn to one side or back up. At 145 lbs. I’m thinkin’ you’ve got leg girth about the same as a number 2 pencil.
I’d do a bit of research on this site and re-think your workout routine to include your entire body.
[quote]BluesGuitar wrote:
I run and do martial arts which works my legs fairly well. Though I know I should put legs into my workout but I dont have access to anything that would allow me to do leg curls. I could start doing lunges if thats a good idea.
[/quote]
Does your H.S. have a weight room? If not get some sand bags/ Jugs of rocks and squat.
Also you don’t need to do leg curls, if you want big gains stick to compound lifts: Squats, Bench Press, Deadlift, Hang Cleans, Over head Press.
The habit of using isolating exercises (ie curls) will only slow your progress. I know it did for me.
Why would you want to spend 2hrs working one body part at a time when you can hit it all in one hour using compound lifts which work better.
Think smarter not harder, I did not even know enough to know I did not know enough until I found T-Nation.
[quote]BluesGuitar wrote:
I run and do martial arts which works my legs. I dont have access to a leg curl extension, but If you recommend I could start doing lunges. But building a lot of mass to my legs isnt one of my bigger goals.
What if I did this:
Chest Triceps Abs Then took a day off then did Shoulders Biceps Back and Legs. Then I took another dayt off then did Chest Abs Biceps and continued like that?[/quote]
Could you. Sure. I think most around here would consider that an exceptionally bad idea. You are overworking your top half, and doing nothing for your legs but endurance based exercise. So by the time your’re 19, you should have a physique similar to Mr. Hyde from the movie version of League of Extrodanary Gentlemen.
If you can bench press, you have a bar and weight, so you an do all kinds of LB and full body work:
Clean
Clean to front squat
DL
Romainain DL
You have already been given the best advise. Read everything here. I suggest TBT or ABBH. Or 5X5 with DL, a push and a pull motion and finish up with abs. Study and use your head.
No you cant see my ribs. And my legs arent that big but my calves are realtively built. You probably wont bleive me but my legs are strong, I work them a lot during karate and that is one of my best assets during fighting (kumite).
After all of your replies Im going to create a new workout. Thanks for the advice I really appreciate and sorry for the trouble.
And as far as having a built upperbody and small legs. Though it is weird looking I know somebody that has a huge upperbody and very small legs. He has competed and placed in various ESPN strongest man events but can still run 40 yards in 4.8 seconds. And he likes having smaller legs becuase he says it allows him to run faster.
[quote]BluesGuitar wrote:
No you cant see my ribs. And my legs arent that big but my calves are realtively built. You probably wont bleive me but my legs are strong, I work them a lot during karate and that is one of my best assets during fighting (kumite).[/quote]
Your calves are built relative to what?
What I am saying is close your eyes and imagine yourself a year from now, chest bigger and shoulders broader…
just like you wanted…
Are those the legs you want under you? Aren’t that big but…
If so, good luck.
By the way, there are MA guys here that would, in a kumite, tear off your strong but small legs and jam them in your rectum, but of course what would they know, they work out their legs with the rest of their body all the time.
[quote]BluesGuitar wrote:
After all of your replies Im going to create a new workout. Thanks for the advice I really appreciate and sorry for the trouble.
And as far as having a built upperbody and small legs. Though it is weird looking I know somebody that has a huge upperbody and very small legs. He has competed and placed in various ESPN strongest man events but can still run 40 yards in 4.8 seconds. And he likes having smaller legs becuase he says it allows him to run faster.[/quote]
Why did you bother to post if you’re just going to ignore everyone’s advice?
I could point out all the things wrong with what you’ve been saying, but you’d probably just ignore it.
You’d be doing all of us a favor if you just continued with your nonsensical program and stopped posting on the forum.
Dude…don’t be a moran. Squat. Karate is generally bullshit, btw. Sitting in a horse stance all class doesn’t make you strong. Sqautting does.
Brain Urlacher, a linebacker, is 6’4" and 260 and runs a 4.57 fourty. Vernon Davis is 6’3" and about 245-250; he squats and runs a 4.38 fourty. Greg Jones is 6’1" and 250 and runs a 4.5 fourty.
Who are these people ? They are NFL players, a linebacker (Urlacher), a Tight end (Davis) and a running back (Jones). What do they all have in common ? They squat and they have very thick legs. Don’t tell me these guys are slow and ungainly and unathletic because they have big legs. A lineman at 300+ lbs could out-run you, I would bet.
Rugby players squat, football players squat, wrestlers squat, MMA fighters and submission grapplers squat. Any athlete who knows anything squats.