Need a new weightlifting routine. Some advice?

[YeLLa-TiGeR]

Ok, I been lifting seriously for 8 months and now my routine is this so far. I want size, lots of it. I eat alot more, drink milk, eat eggs, tuna. So Im getting more than enough protein and carbs.

My routine now is
Bench 10 reps of 5 sets
Incline bench 10 reps or 5 sets
Flys 10 reps of 5 sets
Close grip bench for tri. 10 reps of 5 sets
Barbell press 10 reps of 5 sets
Dips 4 sets of failure


Thats my push routine for tris, delts and the chest

On my other day I do Pull exercises

Chinups wide grip 5 sets of 12,10,7,failure failure
cable rows 5 sets of 12
upright rows 5 sets of 10-12
Dumbell curls 5 sets of 8-10
barbell ez curls 5 sets of 8-10
cable curls 5 sets of 8-10
Squats 5 sets of 8-10

I do each workout twice a week. I tried low reps lots of sets and vice versa. My muscles seem to adapt more to this. I just started to add squats because I know its like the best exercise out there.

What should I take out or add to ensure Im getting the best I can get? Any other foods I should be eating?

[Underdog]

I need alot more info, but, assuming you are totally drug free, your routine it's way overtraining. Just to quote Mike Mentzer "training spark growth, but rest make it happen" and also "if you are able to drive a nail with a sigle hammer blow, what's the point in continue to pound it?".

I need to know if you are lifting for looks or for function, the training differ radically.

Let me know.

[YeLLa-TiGeR]

bit of both I guess. But shoot, I'll take function! No drugs here. You forget Im only 16. I used to take creatine and weight gainers, but they didnt help me at all. What else do you need to know?

Y.T.:

I told you before boy, you need to REST MORE!!!

You are lifting, AND doing MA's, AND in school, AND God knows what else...

Frank Shamrock sleeps 10 hours a day. Think about that. What do you get regularly, 5?

But don't listen to me, listen to the scary Italian guy.

[YeLLa-TiGeR]

10 hrs??? Damn bum

I get 7 hrs. And yeah I also got a job now on friday and saturday nights. Its pretty tough, I dont get to go out with my friends anymore, but I need some money.

I had to change my routine from 4 days a week to 3 days now. But fitness and MA is the most important thing to me now, next to school. So I'm willing to make sacrifices for it. There is no way in hell I would quit lifting or MA. I get withdrawls if I do!

That's great! But you will get better results if you train smarter, not harder, and get maybe 1 hour of extra sleep a night. Truuuuust me!

And maybe quit drinking, if you drink. Wait until you get to college and then spray vomit all over your freshman dorm like the rest of us did.

[Underdog]

I would suggest you to get some Olympic lifts coach and train on all threes, but considering the fact that you have a very busy training routine, I would rather suggest this:

-Chin ups, do your max until you get 15reps, palms facing you.
-Parallel dips, the same until you reach 40reps
-hindu squats, start with 100, work up to 500
-incline bench press, light weight, 20 reps
-barbell rowing, heavy; increase weight until you will do no more tha 6 reps, then try to upper reps, when you'll reach 12, increase weight
-lat raises
-dumbell curls, one arm at time.
-cable triceps extension, or better push ups until you can do 100 straight.

That's all. Only ONE SET per exercise. don't do more, please. Also, limit your carbs and sugar intake, and up your proteins and fats consumption. Don't do running (assumin you train MA now) and do this routine only ONE TIME a week. It's enough I swear.

Right now you are drugged like crazy, only naturally. At 16 you are a huge vial of testosterone walking.

You will recover quickly, but also if you overtrain you'll get fat and smooth. If you trust my advice you will get HUGE results, I swear.

Been there done that.
(I have best competence in losing fat, trough, I'm very muscolar by nature so I have never lifted seriously)

Y.T.:

Listen to Underdog!!!

Give your body a chance to grow!

"A huge vial of testosterone walking." LMFAO! That's a funny image. I picture a short, surly Korean kid waddling like a duck.

[YeLLa-TiGeR]

I'll rest up more. Its funny though, I dont feel tired or fatigued at all. It doesnt feel like Im overtraining. So what if I can do over 15 reps on the chinups? And how do you do a hindu squat exactly?

Thanks for your input so far!

[klif]

Each body part ONCE a week. Hit it hard then leave it alone until the next week.

Rest Rest Rest

Eat like a horse and then eat the horse.

If you are looking for bulk then dont cut your carbs. Carbs are needed for muscle growth and energy. Wait until a cutting phase to go low on carbs....

[Atomic]

Yella--

There's nothing wrong with working each part twice a week, even if you are grappling (keep in mind that Klif is an old man, so he's going to be different from you).

One big point, you only need one to two exercises per body part or you're most likely wasting your time.

The thing is to cut down on the number of exercises and focus on some sort of goal, like strength and power, or increased endurance, etc. From there, plan your routine.

Now, are you looking to increase strength, primarily, size, or what? From there, I'd give my suggestions. Next suggestion, without making many others, is work on weighted chins, weighted dips, and start squating. Maybe deadlifts, depending on what you do, and definately Olympic lifts if you're looking for explosive speed/power.

Atomic

[klif]

OUCH! Atomic that hurt....

I agree with the squats......best exercise you can ever do.

[Chopstix]

hey guys, im also 16, another skinny asian kid like yella, and i have the same problem.. i was wondering about abs.. i hear that if you are gonna do abs, do them everyday..
should i keep this up?

[Bau13]

Yella...dont forget your legs!!
seems like youre only focusing on upper body...yeah squats help but you gotta do other stuff too! e.g calf raises, leg extensions etc..remember real power in MA comes from the Legs!!

Otherwise you'll end up like my buddy,,,huge upper body and legs like a chicken!

as for your workout routine...First of all you're doing too much for one workout..

Try separating your workouts to 3 days..WITH ADEQUATE REST IN BETWEEN!
day 1 : Chest, Arms

day 2: Shoulders, Back

day 3: Legs

Train your abs 2 to 3 times a week..lotsa people say you should train them everyday but i disagree,,,Like any muscle, the abs should be rested too in order to gain progress. Ever try crunches on that big excercise ball??
They burn the abs good! No stress on back and neck either!

I'm also asuming you have some sort of cardio excercise to do during the week too right? Then again youre doing MA and from a picture you posted of yourself..I'd say body fat isn't a problem so I wouldn't worry too much about that for now..

Also if youre going for muscle growth..that routine youre doing isn't going to help...sorry

you should focus on low reps Heavy weights I'd say 3-4 sets of 4-6 reps with weight that is challenging for you to complete that amount of reps...with that kind of routine along with adequate protein in your diet..you should be gaining noticable muscle and strength in a few months..

You will be hurting the first weeks of this but you'll adapt and when you get comfortble with the weight..go up a notch! Keep goin till you've reached your goal!

trust me it works...I'm living proof of that!

[david a]

Yella,

A buddy of mine trains with a former Canadian bodybuilding champion and this is info he related to me.

1. Each body-part once a week. At least 6-8 sets of each excercise or you are not working to full fatique.

2. No more than 30 min. of cardio or you start to burn vital
protein cells that will make you grow. Maybe less because of your age.

3. Add variety always. This not only makes your workout fun, but shocks your muscles as well.

4. Get professional guidance on proper technique. This is very important- you may be losing out on potential growth.

5. 100% max weight with your lifts. Always have spotter to push more reps than you normally would(even if he is doing a lot of the workload- this is called cheating. Learn it!)

6. Cannot emphasize squats enough. This triggers grow with strong lungs and heart, which are important for pushing the envelope in you workouts. 10 reps should be your max weight only. try pushing for 25-25-20-15-15-10 while increasing weight.

7. Try Prolab enlarge- excellent protein for growth.

Since we are close in size, try this squat workout from a lighweight powerlifting recordholder. This has given me gret results, both with power and growth.
Lamar Gant's squat workout(world record holder)
week 1: 135x25,185x25,205x25,185x25
week 2: 135x25,185x25,225x25,185x25
week 3: 135x25,185x25,235x25,200x25(max 2 min. rest)
week 4: 135x10,205x3,270x1,310x5,310x5,310x5
week 5: 135x10,205x3,275x1,320x5,320x5,320x5,320x5
week 6: 135x10,225x3,285x1,330x5,330x5,330x5
week 7: 135x10,205x3,275x2,310x1,350x3,350x3,350x3,350x3(less than 2 min. rest)
week 8: 135x10,205x3,275x2,320x1,365x3,360x3,355x3,350x3
week 9:135x10,225x3,285x3,325x2,385x3,375x3,365x4,365x4
week 10: 135x10,225x3,285x3,325x2,375x1,400x2,400x2,400,2

Hope this helps.