Hey guys, I’ve come up with a new routine. Feel free to offer any criticism. I’ve been lifting for about 8 months and I’m only 14 so I have a long way to go. My stats are: squat 80kg 8 reps, deadlift 80kg 4 reps, bench press 60kg 5 reps, barbell row 45kg 8 reps, dumbbell row 25kg 7 reps, barell curl 30kg 8 reps.
Okay here is the routine, I ramp up to a heaviest set for the last set of every exercise.
(I wanted to repeat arms twice a week as I feel that it lags but due to Tricep injury I only can do biceps twice a week. My arms have grown from training them twice a week from 11.5 inches to 14 inches. Still a long way to go!)
if you have tris injury do single arm exercises for a while with pretty high reps like 15 to 30 so you pump blood into the muscle and also start the recovery process… it’s a pretty basic routine whick is ok… i would do one more rear delt exercise and maybe some trap with back, for legs i would skip hack squat since you’re already doing squat or if you really want do legs like this:
leg curls 4 sets x 10-15 reps
Squats 6 sets x 6-8 reps
leg press with a little bit wider stance and toes point out, 4 sets x 10
stiff leg deadlift (dumbbell or barbell) 3 sets x 15
when you have a solid leg foundation start doing hack squats when legs are pumped, i don’t like doing hacks at the beginning of the routine because they are pretty dangerous on the knee…
ah also for shoulders, IF they are lagging do them on their own day, if not put them after chest and cut overhead pressing work and focus on pumping blood with lateral raises and bent over raises and other variation, focus on rear and side delts (more rear since is always lagging for almost everybody)
I personally tjink your making a mistake going on a body part split routine. Your only 14 years old which means you pretty much do not have a foundation to be trying to add mass specifically to one place. You need all around mass and strength.
At your age to the age of atleast 20 you have a chance to chance to make amazing gains in the strenth department.I reccomend you stop reading flex magazine and start looking into routines tested and proven time and time again IE… 531 or possibly even a conjugate method although with the lifts you have posted I personally dont believe your at a level for conjugate but 531 would would work wonders for you I am sure.
[quote]Reed wrote:
I personally tjink your making a mistake going on a body part split routine. Your only 14 years old which means you pretty much do not have a foundation to be trying to add mass specifically to one place. You need all around mass and strength.
At your age to the age of atleast 20 you have a chance to chance to make amazing gains in the strenth department.I reccomend you stop reading flex magazine and start looking into routines tested and proven time and time again IE… 531 or possibly even a conjugate method although with the lifts you have posted I personally dont believe your at a level for conjugate but 531 would would work wonders for you I am sure.[/quote]
I’ve said this before in another thread and I think it’s necessary to say again: why can’t one gain strength and build a good base doing a split like this? I’m not saying the split is perfect but it’s not necessary to do a strength program to gain strength, especially as a newbie. I do agree that all the basic strength movements (bb bench, dead, squat, military press, bb row/db row) should be included but as long as someone is keeping it simple and gaining strength then there is no issue.
Rattler- I agree with you that he can make gains strength and size on routine like this but think about this way. In the next 2-3 years this Guy is going to go through one of the best steroid cycles of his life when puberty really starts to set in.
So why would you run a half ass program while on a massive cycle and reap only lets say 75%(this is obviously just a number) of the size and most definetly the strength gains he could when, he could run a program that some one with more experience and time in the game than this kid has been alive developed ie 531, Westside, or the numerous others and squeeze out every bit of natural potential he has. He is going to build much much much more muscle mass and stregth by focusing on a proven program than he would by following the above. His goa
[quote]Reed wrote:
Rattler- I agree with you that he can make gains strength and size on routine like this but think about this way. In the next 2-3 years this Guy is going to go through one of the best steroid cycles of his life when puberty really starts to set in.
So why would you run a half ass program while on a massive cycle and reap only lets say 75%(this is obviously just a number) of the size and most definetly the strength gains he could when, he could run a program that some one with more experience and time in the game than this kid has been alive developed ie 531, Westside, or the numerous others and squeeze out every bit of natural potential he has. He is going to build much much much more muscle mass and stregth by focusing on a proven program than he would by following the above. His goa[/quote]
Just seen how young he is. While my point still stands (glad you agree) it’s probably best if he sticks to learning the basics. A beginner program would suit him better. At his age and experience doing the basic lifts as often as he is capable of is probably the best idea while focusing on some big accessory movements.
[quote]markwongty369 wrote:
My stats are: squat 80kg 8 reps, deadlift 80kg 4 reps, bench press 60kg 5 reps, barbell row 45kg 8 reps, dumbbell row 25kg 7 reps, barell curl 30kg 8 reps.[/quote]
What’s your current height and weight? What’s your general fat level (not percentage, but are you kinda chubby, pretty ripped, or something in-between)?
What caused the triceps injury, exactly what’s the problem, and what’re you doing to fix it other than doing higher reps?
You’re a young dude and you do have a long way to go, that’s why I’ll suggest ditching the weights for a little while and do some bodyweight stuff until your tris are back to 100%. Otherwise, if you don’t fix it totally before moving forward, you’re setting the stage for it to become a nagging pain that you deal with for a lot longer.
My basic go-to bodyweight plan is: 3 Days a Week
Squat 2x15 (No weight, keep both feet flat on the floor.)
Push-up 2x15 (On your toes, go until the chest almost touches the floor.)
Lunge 2x15 (Alternate legs, 1 rep left/1 rep right.)
Neutral-grip pull-up 2x15 (assisted if necessary. Could be substituted with inverted rows.)
Plank 2x15-count (Hold the top part of a push-up, on the toes, arms straight, keep the whole body straight. Count to 15.)
Burpee/squat thrust 2x15
Once all of that is easy, get back to any well-designed free weight-based program. I know it sounds crappy to ditch weights and do boring bodyweight stuff, but remember that you’ve got years and years of lifting ahead of you. You wouldn’t be losing anything by spending a few weeks to get healthy again.