At 16 years old and as skinny as you are, you’re overthinking it. What you need is a basic program where you can focus on adding weight to the bar on a weekly basis, if not more often. You don’t need to change rep schemes every week or use half the lifts you’re using. Something like this will do very well:
Workout A
3x5 Squat
3x5 Bench
3x5 Row
Workout B
3x5 Squat
3x5 Press
3x5 Deadlift
Add in chin-ups, curls, dips, and triceps extensions and maybe some calf work, but focus on those lifts and increasing the weight as often as possible (probably every week). Alternate between the two workouts, 3 non-consecutive days per week. Eat plenty of food and you’ll grow.
[quote]DLboy wrote:
5’9 175 at a low body fat percentage is decently big for a 16 year old. Most kids at 5’9 are around the 140 pound mark at 16.
That routine is oversimplified, depending on his training experience.
[/quote]
Are you making an assumption about his BF% or did I miss something?
How much training experience can a 16 year old have? The program isn’t “oversimplified,” it’s basic. Exactly what a new/young lifter needs. There’s no reason he can’t follow that program and add weight to the bar on a regular basis. The program he posted has too much unnecessary fluff.
If you are looking at putting on some mass and stay athletic, which I would think a 16yr old would want to do.
Go to www.defrancostraining.com, look under the articles section, and get the Westside for Skinny Bastards II. If you have no need to run, add an extra leg day (look under the “ask joe” section, as someone has recently asked about adding a leg day. If you are eating enough calories (3,500+) you will put on mass. It’s a great program, and you can follow step by step if you need to. Do not forget to rest, stretch, eat, eat, eat and eat some more.
I used this program with some modifications and put on 25lbs of LMM in 1.5 yrs and got strong! Keep us updated on your progress.
[quote]OneEye wrote:
XxXxRobxXxX wrote:
My goals are
-LBM
-Strength
16 years old
5’9"
175lbs
At 16 years old and as skinny as you are, you’re overthinking it. What you need is a basic program where you can focus on adding weight to the bar on a weekly basis, if not more often. You don’t need to change rep schemes every week or use half the lifts you’re using. Something like this will do very well:
Workout A
3x5 Squat
3x5 Bench
3x5 Row
Workout B
3x5 Squat
3x5 Press
3x5 Deadlift
Add in chin-ups, curls, dips, and triceps extensions and maybe some calf work, but focus on those lifts and increasing the weight as often as possible (probably every week). Alternate between the two workouts, 3 non-consecutive days per week. Eat plenty of food and you’ll grow.[/quote]
Good call. Id throw some pull ups in there too. Their a fantastic exercise