Do another 4 day split, change it up into something like WS4SB (Upper,Lower,Upper,Lower)
[quote]Burst wrote:
davidtower wrote:
ManS1aughter wrote:
I just turned 17, a little below 150 pounds. My goal is just to lean out/get ripped first then keep working out and gain some more muscle. Does that sound good/bad? any feedback is valued and appreciated.
Please realize something…you are posting on a bodybuilding site that you are 150 pounds and want to lean out and get ripped. That is the quickest way to get singled out and shunned around here.
If you really want help, do yourself a favor and read every article you can on this site. Go to “authors” and read every single article from John Berardi, Christian Thibaudeau, Chad Waterbury, and Dave Tate for starters.
Then read them again. Follow a good massive eating plan. Get your mom to buy better foods and more of it. Eat a ton of meat, veggies, nuts, and fruit and then eat some more. Drink a ton of milk. Buy some protein powder
This is the best and nicest bit of advice you’re going to get if you post comments like the one above. If your goal really is to look like a girl and weigh 140 pounds then I would suggest you visit bodybuilding.com they will love you.
Read this again, he hit the nail on the head.
Honestly, start reading old articles by the authors mentioned. You’ll learn everything you’re waiting to hear from forum members.[/quote]
Will do. I already read a bunch of new articles and I’m working on reading some more.
[quote]davidtower wrote:
The last thing you need to be doing is worrying about things like carb cycling. At 17 years old (I wish I found this site at 17) you can eat pretty much anything you want and not put on too much fat if you’re training hard.[/quote]
Yea I kind of didn’t know that haha but that’s excactly what I wanted to do. Gain more “good” weight not fat.
Alright protein really isn’t a probelm, i’ll definitely get like 150g everyday but how much calories should I be getting every day? I did a formula from an article I read and it was something like 3000 on workout days and like 2600 on days off or should I just not really worry about it?
[quote]This part took me a long time to learn…you will not get any stronger if you don’t eat enough. Read that statement 10 times.
Focus on getting stronger in the big compound lifts and everything else will come. Squats, Benchpress variations, Rows, deadlifts, pull ups, and overhead pressing should be the core of everything you do.
Happy training[/quote]
Thanks for your help
[quote]LiveFromThe781 wrote:
guys if this kid is 150 and wants to lean out i think having him read every article is the last he’s gonna want.
i remember when i first started out, i wanted to be ripped like the guys from 300. i read every article, i started DIETING (at 170 6ft) and lets just say it was cause i had all this info and wanted to apply everything.[/quote]
This is kind of what I did. I read a bunch of articles and wanted to do everything I just learned. I guess it wasn’t such a good idea.
[quote]bodybuilding is just like anything else, you want to keep it as simple as you can. at your weight you just need a basic split program. its pretty simple to diagnose a scheme:
you can probaly do 2 parts per training day since your so new to this.
chest/back or chest/triceps
arms (biceps/triceps)
back/biceps (if you arent already doing back+chest)
legs
you can do things like shoulders and abs in the same day also.
that would give you 5 days on 2 days off
you could compress it more and add take a seperate day and split them into 2 other days to make it 4 days with 3 off. so for example add shoulders to arms and calves into legs and there ya go, 4 days.[/quote]
I’ve been doing mon-chest/back, tues-legs, thurs-arms, sat-shoulders so it’s kind of like what you said.
[quote]next you choose your lifts. you want to start each session with a compound lift, look that up if you dont know what it is. anywhere from 3-4 sets with 6-8 reps. you descend from the most taxing lifts to the least as your program continues so you wouldnt start with a close-grip press then do pushdowns then do skullcrushers because pushdowns are a very non-taxing isolation movement.
some people reccomend going with higher reps when you first start out as its supposed to help you get better acquainted to ROM and just overall getting used to lifting, pushing yourself, etc.
i suggest you hang out in beginners section for a while. generally the bodybuilding section is for people who already have been doing this for a bit and want to discuss bodybuilding.[/quote]
I kinda figured I would get better help from here then the beginners section but from now on i’ll make threads over there.
[quote]also due to the nature of this site (testosterone/alpha) youre expected to kinda go out and attempt solving your own problems instead of just hoping everyone will do it for you. which doesnt mean its wrong to ask questions but its kinda like you just wandered into here and were like uhhhh what do i do?
so yea, just hang in beginners and learn the ropes. just dont become a “starting strength” pawn.[/quote]
[quote]Whizzleteets wrote:
since nobody said it, i’m going to:
just because you play soccer, doesn’t mean you should neglect your legs. you still need to squat, and you still need to deadlift. nothing is going to make you grow better than those two exercises.[/quote]
Yea big mistake I made. I’ll definitely stop ignoring my leg days.
[quote]josh86 wrote:
You need to stop neglecting the leg workouts - big mistake. You need to eat a BIG amount of food not just a “small snack” after your soccer session.[/quote]
I did this once then went to the gym and I felt horrible then I forced my Surge down since I was so full and like an hour later I didn’t even want to eat because I was so full so what I did is eat something after soccer then go to the gym drink my Surge pw then go back home and eat something relatively big.
I definitely could make more progress on my routine that I’m on now but I just feel a new routine leading more to the beginner side would be better for me now. I made some mistakes and I don’t think I’ve ever done deadlifts constantly maybe a couple here and there and I pretty much did only front squats not really any regular squats. I pretty much concentrated too much on my chest and arms.
I know I shouldn’t be worried about getting ripped now but I used to be like 190 pounds and I dropped to 140 and then started lifting and now I’m like 150 pounds and I dont really want to gain all this weight back. Don’t get me wrong I would love to be 190 pounds again but of muscle not fat like I used to be. I’m just gonna suck it up and not really care if I gain weight but I just don’t want to gain too much fat so I’m just gonna try my best and see how it goes.
[quote]Goodfellow wrote:
Do another 4 day split, change it up into something like WS4SB (Upper,Lower,Upper,Lower)[/quote]
Thanks for the advice. That actually doesn’t sound that bad especially since I haven’t been doing legs for a long time.
the help youll get in the beginners section will be adequate to your level of experience.
at your level of training experience there really isnt anything extraordinary youre going to learn from either place. what you need to progress is what you need to progress.
also, in the beginners section you can get away with more. what that means is that you basically cant get flamed over there because its expected you dont know much. over here youre supposed to kind of have certain things down packed, the prerequisites so to speak.
i also know for a fact theres lots of people that check in on that section. myself, zephead, nate dogg, a few others as well that i cant name right now. but as long as you show some kind of competance towards lifting and dont act like a sissy this site will take care of you.
http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/new_workout_4?pageNo=0#2548601 Heres a new thread I made, if you guys can help me out there it would be awesome. Thanks!