age: 16
height: 5’10"/5’11"
ive had this split routine really since i started working out a year ago, but i dont consider the lifting serious until a few months ago
this is the last time im switching up my workouts until i completely switch up my split routine or try another routine all together, ill probably stick with this routine for a good month unless you guys recommend otherwise
my goal is to get ripped and strong, but im still a twig so i just care about gaining muscle right now
i just eat a fuckload and workout 3-4 times a week, and take whey and multivitamin, ive upped my weight and gained 3-4 pounds in the last month/month and a half
i kept a food log for a good month but i lost consistency and became lazy with it, i also keep a workout log that i’ve stuck with and record my max weight im able to do for 4-5 reps, and write down any concerns/questions on form or how my diet affects my ability to lift
what it means when it says ascending/descending as all of you probably know are ascending/descending pyramids, i might wanna try supersets or dropsets in the future, or some other form of training, but im not quite sure what to go with, and if i keep the split routine what muscle groups i should put together
so im just wondering if im heading in the right direction, or if there is any modifications i need to make
biceps and back day
incline dumbbell curls - ascending
reverse grip barbell curls - descending
quick back stretch
deadlifts - straight sets
dumbbell rows - ascending
back hyperextensions - descending
triceps and chest day
chest warmup with a quick set of 10 reps on a pec deck machine
dumbbell press - ascending
barbell incline press - descending
decline dumbbell flies - ascending
close grip bench press - descending
standing tricep extensions - ascending
legs and shoulders day
quick leg stretch
smith back squats - descending
hack squats - ascending
calve extensions - descending
quick shoulder stretch
military dumbbell press - ascending
dumbbell side raises - straight sets
and also a quick alt. dumbbell question:
should i always end my sets on even numbers, cause if i dont ill get uneven biceps right?
i also have a big bag of ground up flaxseed, how much should i consume daily?
and lastly, i dont have definitive times i eat, i just eat when im hungry, i used to follow that small meal 6 times a day thing but i havent done it in a while
at my age should i just worry about my calorie and protein intake and not nutrient timing and all the other details?