Hey guys im currently 14 1/2 years old. Ima bout 155lbs and am 6’0. I have been lifting for about 2 weeks now. This is how my schedule goes:
Monday: Bench - Decline Bench - Incline Bench - Situps
Tuesday: I do agility training with my team / coach
Wendsday: Bicep Curls - Reverse Curls - Hammer Curls - Headcrushers - and isolated curls (where you sit down and lay your arms on a declined bench and curl
Thursday: Agility training again with my team / coach
Friday: Inverted Rows - Bent over rows - Back Extensions - Bicep Curls - and Tricep Pull Downs
Saturday: Off
Sunday: Off
I’m very concerned with whether or not im becoming stronger or not. I am benching about 27.5 on each side right now. And I can curl 20’s (db). Im concerned with the way I look. Im very tall and lanky, and ive wanted to put on muscle for quite a while. So i was wondering if i keep up this schedule that im doing will i become stronger and more toned. And will the ladies want to bone me? Thank you for your time.
Well the two flaws I noticed immediatly are that you are not doing any legs or shoulders whatsoever. Shoulders and legs are 2 of the most important muscle groups. Working your shoulders and traps will make you wider and big traps just make you look like a badass. And seeing as you’re “long and lanky” you probably have rly small legs at this point, def hit those squats man, especially if you are playing sports.
Also 3 days of lifting with your program you have now is nowhere near enough. Id say you should probably train 5 days a week, but personally I go 7. You should be doing around 20 sets for each of your big muscle groups, such as chest,legs,back and shoulders. And around 12 sets for the smaller groups like biceps and triceps. Since you just started lifting, put most of your focus on big compound movements. Deadlift, Squat, Bench Press, Military Press, Power Cleans, etc will make you look big and fill you ot quickly, not all those bicep curls.
If you want a 4 day split heres the one I use, works rly well for me:
Im telling you right now If you dont do the big compound movements like I listed above, you wont get far. And I hope you have more dedication then the sole reason that you “want the ladies to bone you” haha. Get driven son!
Oh and also, up your weights or reps every workout. Never do the same thing twice if you can help it or you will just platuea. Progressive Overload is all important.
waylander…serious?? he isnt even 15, doesnt even know how to lift and your splitting his shit for isolation? Dave Tate said it best…CANT FLEX BONE…hes 6 foot under 160…milk squats deads compund lifts…THATS IT
You need to lift frequently. Get rid of this body part split stuff. Train the whole body Mon,Wed,Fri with big compound lifts. Make progressive increases in your lifts.
Your warmups should be:
Overhead squats
Sit ups
back extensions
push ups
inverted rows
Your workouts should be based on these exercises:
Squats
Deadlifts
Bench Press
Bent Row
Chin ups
Standing Overhead press
The growth will come in the kitchen and while you’re sleeping.
Pipes, can you read? If so please skim back over my post. Now what did I say? I said focus on the BIG COMPOUND MOVEMENTS OR YOU WON’T GET ANYWHERE. Got it?
And to keep a young kid intersted you gotta throw in a few isolations. Every teenager will do bicep curls and abs regardless of what you tell them. Having a split works great, you can do all of the big lifts including some isolations.
[quote]waylanderxx wrote:
Pipes, can you read? If so please skim back over my post. Now what did I say? I said focus on the BIG COMPOUND MOVEMENTS OR YOU WON’T GET ANYWHERE. Got it?
And to keep a young kid intersted you gotta throw in a few isolations. Every teenager will do bicep curls and abs regardless of what you tell them. Having a split works great, you can do all of the big lifts including some isolations.
Doing full body workouts only works for so long…[/quote]
The op is 14 with little to no strength, and he plays a sport. I wouldn’t think many S&C coaches would advocate a bodypart split in his situation.
well zephead, I know everyone is different. But when I was in highschool we had Division I strength coaches and they gave us splits most of the time. During season we only worked out 3 days a week and the focus was mainly bench press/squat/powerclean. But during off season when we had 5 days a week they included splits, and incorporated a lot of the smaller muscle groups. It worked very well.
And southerngypsy your last comment is so true haha
[quote]stuward wrote:
You need to lift frequently. Get rid of this body part split stuff. Train the whole body Mon,Wed,Fri with big compound lifts. Make progressive increases in your lifts.
Your warmups should be:
Overhead squats
Sit ups
back extensions
push ups
inverted rows
Your workouts should be based on these exercises:
Squats
Deadlifts
Bench Press
Bent Row
Chin ups
Standing Overhead press
The growth will come in the kitchen and while you’re sleeping. [/quote]
Do I do each full body workout Monday / Tuesday / Wensday?? Or just do one of each 5x a week? (Im primarily directing this question to Stu…he seems somewhat of a legend. Haha. Oh yeah and what is an “Overhead Press”
pfft w/e kid. Im 18 and I’m 240 lbs with 12% BF. I know what I’m talking about. You have made the most noobish miskate of all and latched on to one persons method instead of taking advice from everyone and piecing it together. Not wise, but w/e. Change this thread to “How am I doing Stuwart?” so people don’t waste thier time trying to help you
[quote]JerryRicePwns wrote:
stuward wrote:
You need to lift frequently. Get rid of this body part split stuff. Train the whole body Mon,Wed,Fri with big compound lifts. Make progressive increases in your lifts.
Your warmups should be:
Overhead squats
Sit ups
back extensions
push ups
inverted rows
Your workouts should be based on these exercises:
Squats
Deadlifts
Bench Press
Bent Row
Chin ups
Standing Overhead press
The growth will come in the kitchen and while you’re sleeping.
Do I do each full body workout Monday / Tuesday / Wensday?? Or just do one of each 5x a week? (Im primarily directing this question to Stu…he seems somewhat of a legend. Haha. Oh yeah and what is an “Overhead Press”[/quote]
Don’t do whole body 2 days in a row. If you have to work 2 days in a row, you must split it up. I based my recomendations on Mon/wed/fri. If you work Mon/tues/weds you would do better with either whole body/cardio/whole body or a 3 way split.
Overhead press can be any lift where you put the weight over your head but specifically, this:
Thanks for the compliment. I feel like a legend in my own mind some times.
Okay so now im confused. So if im making a schedule and i want to do compound workouts. I do squats on monday (and only squats) and bench on wednsday (only bench) and on friday i only do bent row…like how do i piece all of these compound workouts together…? can someone help me ? Or do i do all of those compound workouts that stu listed every other day?
Do at least 1 leg exercise, 1 pressing exercise and 1 pulling exercise in each whole body workout. You could do more than that if you want. Waylanderxx gave an example with “bench press/squat/powerclean”. It’s a whole body workout with 3 exercises.
Do all 6 exercises I gave you. Mix them around. Do each of them at least once every week. Do 3 workouts a week.
[quote]waylanderxx wrote:
pfft w/e kid. Im 18 and I’m 240 lbs with 12% BF. I know what I’m talking about. You have made the most noobish miskate of all and latched on to one persons method instead of taking advice from everyone and piecing it together. Not wise, but w/e. Change this thread to “How am I doing Stuwart?” so people don’t waste thier time trying to help you[/quote]
You need to chill a bit. You’re still reletively new here. Stuwards a pretty well respected guy here.
[quote]waylanderxx wrote:
well zephead, I know everyone is different. But when I was in highschool we had Division I strength coaches and they gave us splits most of the time. During season we only worked out 3 days a week and the focus was mainly bench press/squat/powerclean. But during off season when we had 5 days a week they included splits, and incorporated a lot of the smaller muscle groups. It worked very well.
And southerngypsy your last comment is so true haha[/quote]
I would think a smartly schedueled split would work well during sport seasons, so you have recovery time.Personally though since I don’t play sports, except powerlifting but you don’t “play” powerlifting. I just don’t know anything about it.
But given that all he probably has to so right now is eat, lift heavy shit, and sleep. I would imagine that he’ll add more to his lifts with a fullbody routine. Hell, I’m just some scrawny kid over the net though so don’t listen to me.
I never brought stuwarts reputation into question. I just said it was foolish, and rightfully so for this kid to only take one persons advice. I wrote a whole thing out for him and metaphorically speaking he looked at it, crumpled the piece of paper, and threw it away b/c you told him to only listen to stuwart.
I have no problem with someone using somebody elses routines, its just that when I put some time into writing a bunch of shit down for a noobie, I’d like a little appreciation.
[quote]waylanderxx wrote:
I never brought stuwarts reputation into question. I just said it was foolish, and rightfully so for this kid to only take one persons advice. I wrote a whole thing out for him and metaphorically speaking he looked at it, crumpled the piece of paper, and threw it away b/c you told him to only listen to stuwart.
I have no problem with someone using somebody elses routines, its just that when I put some time into writing a bunch of shit down for a noobie, I’d like a little appreciation.[/quote]
yeah I hear you. You gotta understand though that split routines have a taboo asociate with them here. I’m just curious, do you think a bodypart split is superior to say…5x5 (fullbody), or westside basic template or WS4SB (upper/lower)for athletes? If so, how would such a split be set up?