Feedback on my training i want to have muscle

Training
1

i only have dumbbells that can go from 10 to 30 pounds and a barbell that goes up to 105 weight and a pullup bar.

day 1
5 sets of 8 reps of bench press
5 sets of 8 reps of overhead press with barbell
5 sets of 8 reps of triceps extensions with barbell
5 sets of 8 reps of decline pushups
5 sets of 8 reps of reverse fly
5 sets of 10 reps of diamond pushups

day 2
5 sets of 16 bicep curls 8 each side alternating
5 sets of 8 reps of bent over row with barbell
5 sets of 5 reps of chin-ups
5 sets of 12 of dumbbell shrugs
5 sets of 8 reps of hammer curls
5 sets of 5 reps of neutral grip pullups
5 sets of 8 reps of reverse wrist curls
4 sets of dead hang to failure

day 3
5 sets of 8 reps of barbell squat
5 sets of 8 reps of Romanian deadlift
5 sets of 12 reps of calf raises with dumbbell
5 sets of 8 reps of Bulgarian split squat with dumbbell each side
4 sets of 20 reps of situps
3 sets of plank to failure

then i do it another time and 1 day of rest

2

Terrible

1 Like
3

what do i change

4

27-39 working sets, 6 times a week seems like a lot. That probably means that you aren’t working very hard on any of those sets.

I’m also seeing a lot of bullshit movements that you absolutely don’t need to do if you’re only squatting 105lbs.

1 Like
5

ok can you change it for me

6

Not without a few more details from you, honestly. How big/strong are you currently? And how much have you progressed from your current approach? What equipment do you currently have? And is there any realistic possibility of getting access to more?

Edit:
Also worth asking: Are the weights you listed in lbs or kg?

1 Like
7

i think i am normal strength for a 13 year old. I just have the barbell and 2 dumbbells and 2 20 pounds plates and 4 10 pounds plates and 4 5 pounds plates and pullup bar. Maybe when i get a job i will buy more or i have more space because i am doing it in my room.

1 Like
8

My personal (biased) recommendation would be to check out the work of Jim Wendler, specifically the stuff about training High school athletes. He has a blog available for free, as well as plenty of stuff on Youtube.

Edit:
I’m assuming you have a bench and stands or rack to squat out of?

2 Likes
9

no i dont have a rack but i can use chairs for a bench

10

is there a workout routine just for gaining muscle and not athlete

11

I appreciate your honesty, and your willingness to engage with advice. I’m way out of my depth giving you detailed advice with all the limitations you have in place, beyond some very basic principles.

1- Don’t do anything thats going to get you hurt because you don’t have appropriate equipment available. Finding ways to add difficulty to dips and push ups is far safer than trying to cobble together something to bench with.

2- Focus on big compound movements at this stage in your training. I don’t see any use at all doing curls at 13.

3- Focus on quality in your training, then recover from it. If you can train 25 working sets, 6 days a week, you aren’t working hard enough on each set. More is not better. More is just more, better is better.

2 Likes
12

I don’t fully understand the difference. Athletes generally lift weights to get bigger and stronger, do some form of cardio/conditioning to get in better shape and then practice their sport. If you just want to get bigger and stronger, don’t do the sport practice and conditioning bits.

13

everything

14

Dude, good on you for getting into training and having the courage to come post on this site and ask for recommendations at 13. I’m super impressed and I know most of us can’t wait to help out.

I totally agree with @dagill2: please don’t set up chairs or something crazy and get hurt. We can figure better ways.

Quick question for you: are you maxing out the weights you can lift? I mean can you press/ front squat all that weight for sets of 8-10?

2 Likes
15

No i just got the weight i am going to try to max it all out

1 Like
16

Great! Cool if I give you a suggestion in the morning?

17

ok i just want the right exercises

18

Start eating celery.

19

If someone told me to read Starting Strength by Mark Rippetoe and join a well equipped gym when I was 13, I’d kiss their ass.

My suggestion is to buy the book and scrape together enough money every month for a gym membership.

20

I don’t know about wherever the OP is based, but here in the UK, most gyms don’t do memberships for under 16s. Certainly not without parental supervision.

2 Likes