hey guys I wanted to know what you think of this program for a teen whos been lifting smartly for only like 3 months. Any comments would be appriciated and anything you think I should change just say it.
mon-chest and shoulders and forarms
db flat bench-4x6
db shoulder press-4x6
db incline bench-4x8
arnold press-3x8
low cable crossover-3x12
rear delt row-3x12
behind back wrist curl-3x10
single db wrist curl-3x8
tues-legs
squat-4x10
stiff dead leg-4x10
leg press-4x6
leg curl-4x6
leg extension-3x8
wed-off
thurs-back, traps, and calfs
pull-up-4x10
deadlift-5x5
machine row-3x8
db shrug-3x10
machine shrug-3x8
The Luke Sauder Calf Routine-high volume
fri-off
sat-arms and calfs
bb bicep curl-4x6
db incline curl-3x10
preacher reverse curl-3x8
close grip bench elbows flared-4x6
dip-4x10
v-grip pushdown-3x10
I swear to god some of you should just read threads about other begginers and bodypart splits.
I could but theres a million diffrent possibilities so I figured i would just post wat i use now
[quote]crod266 wrote:
I could but theres a million diffrent possibilities so I figured i would just post wat i use now[/quote]
The deal here is a begginer typically can’t produce enough fatigue to grow, have the stamina to push long enough to grow, etc. You’l come to realise that 3 months isn’t a very long time. I would check out WSFSB and add a second leg day. WSFSB is an amazing program. Just check it out and post back alright?
google Joe DeFranco
I’d switch back and arms day, or even drop arms day and put those exercises in elsewhere. I don’t think you want to deadlift 2 days after squatting if you don’t have to.
[quote]zephead4747 wrote:
crod266 wrote:
I could but theres a million diffrent possibilities so I figured i would just post wat i use now
The deal here is a begginer typically can’t produce enough fatigue to grow, have the stamina to push long enough to grow, etc. You’l come to realise that 3 months isn’t a very long time. I would check out WSFSB and add a second leg day. WSFSB is an amazing program. Just check it out and post back alright?
google Joe DeFranco[/quote]
you act like a split program wont produce results, i havea friend whos a a bodybuilder same age of 17 and he went from the skinniest kid to biggest in my school at 178 lean. those arent bag programs but i mean when i say 3 months that smartly with diet and supps and evrything. Ive lifted on and off for 2 years.
[quote]johnnytang24 wrote:
I’d switch back and arms day, or even drop arms day and put those exercises in elsewhere. I don’t think you want to deadlift 2 days after squatting if you don’t have to.
[/quote]
acually i thought about that too but i did back today and i was fine with deadlifting.
[quote]crod266 wrote:
johnnytang24 wrote:
I’d switch back and arms day, or even drop arms day and put those exercises in elsewhere. I don’t think you want to deadlift 2 days after squatting if you don’t have to.
acually i thought about that too but i did back today and i was fine with deadlifting.
[/quote]
Quit slacking on your squats
[quote]johnnytang24 wrote:
crod266 wrote:
johnnytang24 wrote:
I’d switch back and arms day, or even drop arms day and put those exercises in elsewhere. I don’t think you want to deadlift 2 days after squatting if you don’t have to.
acually i thought about that too but i did back today and i was fine with deadlifting.
Quit slacking on your squats[/quote]
haha I dont think i was slacking, i did more then i sually do and I was still sore today so haha.
Ok, you win. Your program is perfect and you shouldn’t change anything, no matter what anyone says.
is that sarcasm haha i cant tell
[quote]crod266 wrote:
zephead4747 wrote:
crod266 wrote:
I could but theres a million diffrent possibilities so I figured i would just post wat i use now
The deal here is a begginer typically can’t produce enough fatigue to grow, have the stamina to push long enough to grow, etc. You’l come to realise that 3 months isn’t a very long time. I would check out WSFSB and add a second leg day. WSFSB is an amazing program. Just check it out and post back alright?
google Joe DeFranco
you act like a split program wont produce results, i havea friend whos a a bodybuilder same age of 17 and he went from the skinniest kid to biggest in my school at 178 lean. those arent bag programs but i mean when i say 3 months that smartly with diet and supps and evrything. Ive lifted on and off for 2 years.
[/quote]
dont listen to that kid
your program is legit. it actually looks like it’d be entertaining. follow through with your program, gain 20lbs and laugh at the haters because they’ll be weaker than you.
[quote]crod266 wrote:
zephead4747 wrote:
crod266 wrote:
I could but theres a million diffrent possibilities so I figured i would just post wat i use now
The deal here is a begginer typically can’t produce enough fatigue to grow, have the stamina to push long enough to grow, etc. You’l come to realise that 3 months isn’t a very long time. I would check out WSFSB and add a second leg day. WSFSB is an amazing program. Just check it out and post back alright?
google Joe DeFranco
you act like a split program wont produce results, i havea friend whos a a bodybuilder same age of 17 and he went from the skinniest kid to biggest in my school at 178 lean. those arent bag programs but i mean when i say 3 months that smartly with diet and supps and evrything. Ive lifted on and off for 2 years.
[/quote]
178 is not impressive, It’s not that they won’t work but they are often a lot more hit or miss with begginers.I know a bunch of teenagers who’ve worked hard on bodypart splits, maybe 2-3 out of 20 look decent. The rest don’t look much different. I tried one, got weaker, smaller and basically couldn’t move my limbs for days after training. mind you I did it for 3 months.
Did you look up WSFSB yet?
you know what would make it even better? make saturday a heavy ass leg day.
[quote]ZeusNathan wrote:
you know what would make it even better? make saturday a heavy ass leg day. [/quote]
I don’t have a problem with splits in general, I just think there is rarely enough leg work for us skinny teenagers to grow. Adding deads to back day. would be a decent start.
zeus nation out of curiosity. what are your maxes, what are your goals, and how much do you weigh?
[quote]johnnytang24 wrote:
He has deads on back day[/quote]
holy shit, skimmed too fast.
OP give it a run and tell us how it goes. take some pics now, and in a few months. You look at total body split training? That new article, it looked interesting. It might be right up your alley after this or something of the sort. Yet again, tell us how it goes.
[quote]zephead4747 wrote:
johnnytang24 wrote:
He has deads on back day
holy shit, skimmed too fast.
OP give it a run and tell us how it goes. take some pics now, and in a few months. You look at total body split training? That new article, it looked interesting. It might be right up your alley after this or something of the sort. Yet again, tell us how it goes.[/quote]
ive seen that prgroam before, im 160 now and used to be 140 and used whoel body programs to get that 20 pounds. I mean yea i haev the deads on back day and also i play hockey on staurdays and im not sure if uve played but that is an intense leg workout on its own. but yea il let you now how this one goes.
also i had a question about back day, would it be a bad idea to do pull-ups before deads. i now deads should come first but wen i do pull-ups first i hit them so much better
[quote]crod266 wrote:
zephead4747 wrote:
johnnytang24 wrote:
He has deads on back day
holy shit, skimmed too fast.
OP give it a run and tell us how it goes. take some pics now, and in a few months. You look at total body split training? That new article, it looked interesting. It might be right up your alley after this or something of the sort. Yet again, tell us how it goes.
ive seen that prgroam before, im 160 now and used to be 140 and used whoel body programs to get that 20 pounds. I mean yea i haev the deads on back day and also i play hockey on staurdays and im not sure if uve played but that is an intense leg workout on its own. but yea il let you now how this one goes.
[/quote]
I nearly cracked m head open the first time on the ice when I was younger.
yeah fuck that lol.