Hey there, I’m relatively new to this site and I am looking for any advice, tips, programs, diets, etc. that could give my body a boost. I’ll start off with a bit of background information:
At the moment I’m 16 years old (turning 17 shortly - aug 23), 6’4 (as of a few months ago - I’m still growing…) and weigh approximately 185 pounds. I starting going to the gym during the month of November 2005, and have been concentrating on building muslce since. Starting off, i was quite skinny and didnt carry much weight. I have made some gains, but nothing to be all that proud of.
My workout routine, diet, and schedual are definately not proffesional. And that’s what I’m looking to change. I usually hit the gym at least four times a week, while I aim for five. There is absolutely no consistency in what I do. The days of the week that I’m at the gym vary all the time, and there’s also no consistency as to what muslces I work on throughout that schedual. I completely neglect my lower body, and frankly I’m not all that knowledged in this field. Although I eat alot (such as any 16 year old), I don’t think it’s nearly enough to pack on the pounds. Unlike my size, my strength however has increased quite a bit.
Here would be a routine, say i went five days a week all in a row. Keep in mind I mix up the exercises often, but generally this is what i do…
DAY 1 – CHEST
Flat Dumbell press. 4 sets. 65 lbs (each hand), 70 lbs, 75 lbs, 80 lbs. Reps vary.
Bench Press. 4 sets. 135 lbs (Max is about 200). Pump it as many times as I can for each set.
Dips. 4 sets.
Incline Dumbell Press. 4 sets. 45 lbs, 50 lbs, 55lbs, 60lbs. Reps vary.
Incline Barbell Press. 4 sets. 115 lbs. Pump it as many times as I can for each set.
Decline Dumbell Press. 4 sets. 55 lbs, 60 lbs, 65 lbs, 70 lbs. Reps vary.
Incline Flies. 4 sets.
Flies. 4 sets. Standing, with cable.
Peck Deck. 4 sets.
DAY 2 – SHOULDERS
Dumbell Shoulder Press. 4 sets. 35 lbs (each hand), 40 lbs, 45 lbs, 50 lbs. Reps vary.
Side Raises. 4 sets. 20 lbs, 20 lbs, 25 lbs, 30 lbs. Reps vary.
Front Raises. 4 sets. 20 lbs, 20 lbs, 25 lbs, 25 lbs. Reps vary.
Reverse Flies. 8 sets. 4 with dumbells, 4 with cables.
Not sure what this one’s called. Lifting a bar up to just below your chin, palms facing towards yourself. 4 sets.
DAY 3 – BACK
Don’t know what to call most of these… and it would take to long time to explain them. Lets just say it resembles my shoulder/chest days, in the sense that I just pile up tons of back workouts without an idea of exactly what their doing. 4 sets for each. Reps vary.
DAY 4 – ARMS
Dumbell Curls. 4 sets. (don’t feel like posting weights anymore)
Bar curls. 4 sets.
Preacher Curls. 4 sets.
At least 3 random tricept exercises. 4 sets each.
Depending on how I feel, I’ll usually throw in a few more random arm workouts.
DAY 5 – CHEST
Repeat DAY 1
So there it is…
To me it really feels as if I’m putting in enough time and effort to make decent gains, but I could be a whooole lot more efficient/intelligent about it. I know my routine is probably pretty bad, but I’m not looking to get flammed here
To be completely honest, I’d really like it if I came online tomorow and saw that someone had posted a specific 5 day workout schedual, and a diet plan with how much protein/calories I need per day to gain good weight. But any advice you guys can give me would be greatly appreciated. My main goals are to bulk up and get stronger in the process. This summer i want to get started on a program that will work for someone with my body type (tall, rather skinny)
Thanks in advance…