Help With Routine Problems

Training Bodybuilding
1

Hello everyone. First I would like to introduce myself. My name is Ben, I’m a 15 year old, 155 pound sophomore from Wisconsin. I’m into lifting, fishing, hunting, video games, girls, video games. I am going to start boxing in the next few months so I would like that considered in my training.

A rundown:
I’ve been lifting for about 9 months now. I started out doing random lifts 5 days a week. After that I did a upper/lower/upper/lower/upper body sort of thing, worked out ok but could have been a lot better. At the moment I’m on a 5 day split to test it out my split looks like:

Monday: legs (weak point right now)
Tuesday: chest/tris
Wednesday abs/lower back
Thursday: Upper back/biceps
Friday: delts/traps/forarms

legs:
squats 3x5
leg press 3x5
power cleans 3x5
calf raises 3x5
leg curls 3x5

Chest/tris:
Wide grip flat bench 3x5
weighted dips 3x5
incline dumbell press 3x5
skull crushers 3x5
tricep extentions

abs/lower back:
Barbell deadlift 3x5
weighted decline crunches 3x15
leg lifts 3x15
barbell good morning 3x10

Upper back(other weak point)/biceps
wide grip pullups (palms towards body 3x failure
standing normal grip bb curls 3x 7x5x5
lat pulldowns 3x5
close grip breacher curl 3x5-8

Friday
bent over rows 3x5
cable rows 3x5
military press 3x5-7
foram curls 3x5-7
dumbell shrugs 3x5
seated db raise 3x5

I think it needs to be scrapped and remade. I appreciate any help give and don’t be araid to ask other questions about my training

2

First, a question. What are you training for? Size or strength?

3

Strength, but size is always welcome. I like lifting heavy, but I do plan on cutting down to a lean bodyfat in the next few months, then slow gaining again after that. Kind of wierd but I think it will work.

4

Strength mainly, but also being able to box is important to me.

5

If strength is your goal, given your short time in the game and your wish for boxing, you should do the following:

Total body workout Monday, Wednesday, Friday:

Bench Press, Squats, Deadlift. 5x5.

That’s it.

You’re gonna need plenty of time for roadwork, ropework, heavy bag, light bag, sparring, etc. And recovery time.

Boxing will lean you out, I wouldn’t worry about that.

Just make sure you eat enough, or you’ll end up a strong super flyweight.

Good Luck.

6

alright, I’ll think about that. Should I stay doing what I’m doing until I start boxing? Any other ideas from people about new routine’s?

7

if youre not boxing yet you dont need the extra time off. Wait to lower your training sessions until you aactually start your boxing training. If you arent at that point yet stick with weights and keep the high frequency of lifts.

8

so is the routine good or not?

9

For Boxing:
Get up at 6 am right out of bed eat 5 raw eggs, go for a run in the cold

Get a Curmudgeon old trainer who makes you chase chickens for speed.

Get a slick sounding name that goes with your ethnicity oh like maybe… uh Italian Stallion or something…

OH I almost forgot the most important thing! You NEED a locker, yes a locker is very important. One at the gym the Curmudgeon old fart trains you at cuz it don’t mean a thing if you got potential or a manager if you don’t got a locker!

Solid

10

[quote]inthego wrote:
For Boxing:
Get up at 6 am right out of bed eat 5 raw eggs, go for a run in the cold

Get a Curmudgeon old trainer who makes you chase chickens for speed.

Get a slick sounding name that goes with your ethnicity oh like maybe… uh Italian Stallion or something…

OH I almost forgot the most important thing! You NEED a locker, yes a locker is very important. One at the gym the Curmudgeon old fart trains you at cuz it don’t mean a thing if you got potential or a manager if you don’t got a locker!

Solid[/quote]

rotfl, serious answers?

11

Hi Zep,

Your workout program has way to many exercises.

I think something like -

Day One: Monday

Decline Barbell Bench: 3 x 6-8
1 Arm DB Rows: 3 x 12-15

Incline DB Bench: 3 x 10-12
Cable Rows: 3 x 10-12
DB Hammer Curls: 2 x 8-10

Day Two: Thursday

Leg Press: 3 x 15-20
Db Lunges: 3 x 6-8

Lying Leg Curls: 3 x 6-8
Swissball Cable rope Crunches: 3 x 12-15

12

Definately WAY too many volume. Take it from an old guy (35) who’s lifted since age 13. I would work out with weights Mon/Wed/Fri or some similar spacing. I would use ONE major compound movement per major plane of movement. 5x5 system as mentioned above is tried and true.

The only extras I’d throw in would be a very minimal amount of ancillary work necessary for your boxing training once weaknesses can be identified, and I doubt you’ll need to worry about that right now. Good luck.

13

maybe lower some volume now, and definitely lower it when boxing training comes around. maybe even something as simple as that Bench, Squat, Deadlift 5x5 one. Just don’t burn yourself out, boxing is very draining

14

I kind of like the workin gout 5 days a week thing. Which excersizes should I kick from each day?

15

legs:
squats 3x5
power cleans 3x5
calf raises 3x5
leg curls 3x5

Chest/tris:
Wide grip flat bench 3x5
weighted dips 3x5
incline dumbell press 3x5
skull crushers 3x5

abs/lower back:
Barbell deadlift 3x5
weighted decline crunches 3x15
leg lifts 3x15
barbell good morning 3x10

Upper back(other weak point)/biceps
wide grip pullups (palms towards body 3x failure
standing normal grip bb curls 3x 7x5x5
lat pulldowns 3x5
close grip breacher curl 3x5-8
bent over rows 3x5

Friday: (I have naturally beastly traps)
military press 3x5-7
foram curls 3x5-7
dumbell shrugs 3x5
seated db raise 3x5

16

bump

17

You’ve gotten the answers you need. Now, are you going to believe the answers you have gotten, or do what you had planned to do anyway?

18

If you really like working out 5 days a week, you can do three days of heavy lifting then two days of lighter lifting for recovery or conditioning. Lifting relatively heavy five days a week is not ideal.

19

First off, only certain exercises work well with 5 rep working sets. These are, back squat, power clean, bench press, military press, front squat, deadlift. That is pretty much it. All other exercises you are usually going to want to use at least 8 reps, unless you are doing a specific portion of a program for whatever reason, and doing say, weighted chins or something. If you are doing 5 rep sets of leg press the weight would be so heavy that you would have to worry about being crushed, because the exercise itself is so easy the only thing that makes it difficult is the weight.

Also being as young as you are you shouldnt have to go into the 5 rep range on anything but the exercises I outlined above. The other posters are right, you need a simple program, this will accomplish many things. First, if you arent making progress on a very simple program, i.e, squats, deadlifts, bench, overhead press, pulldown (or pullups if you can), it probably means you need work on your form, or are being too aggressive with the weight. Additionally, once you understand how to do these few simple exercises well, you will get strong very quickly, build a solid base, start to understand how to develop strength, and most likely will not have much of a problem with any other exercise outside the olympic lifts.

I cannot say this last part enough. Resist the temptation to fatigue yourself. Focus on the skill of doing the lifts correctly, and on increasing the weight on the bar, by small increments.

20

[quote]Shadowzz4 wrote:
First off, only certain exercises work well with 5 rep working sets. These are, back squat, power clean, bench press, military press, front squat, deadlift. That is pretty much it. All other exercises you are usually going to want to use at least 8 reps, unless you are doing a specific portion of a program for whatever reason, and doing say, weighted chins or something. If you are doing 5 rep sets of leg press the weight would be so heavy that you would have to worry about being crushed, because the exercise itself is so easy the only thing that makes it difficult is the weight.

Also being as young as you are you shouldnt have to go into the 5 rep range on anything but the exercises I outlined above. The other posters are right, you need a simple program, this will accomplish many things. First, if you arent making progress on a very simple program, i.e, squats, deadlifts, bench, overhead press, pulldown (or pullups if you can), it probably means you need work on your form, or are being too aggressive with the weight. Additionally, once you understand how to do these few simple exercises well, you will get strong very quickly, build a solid base, start to understand how to develop strength, and most likely will not have much of a problem with any other exercise outside the olympic lifts.

I cannot say this last part enough. Resist the temptation to fatigue yourself. Focus on the skill of doing the lifts correctly, and on increasing the weight on the bar, by small increments.[/quote]

^ was exactly the sort of answer I was looking for. Thanks a ton man.
I’ll change it up.

I’ll look into the 3 days heavy/2 days light/conditioning.
I’ll post another week workout in a day or two when I think of it. Thanks a lot.