T Nation

15 and 6 Months Training

Awesome work. You look like Tyler Durden. If I had any tips for you, cut out the shoulder work and triceps. Chest, biceps, and abs are the only things that matter.

great troll

sage is a 4chan term.

fuck me for knowing that

Do we still have these?

[quote]schultzie wrote:
great troll

sage is a 4chan term.

fuck me for knowing that[/quote]

For knowing what now???

Your workout sucks. Your diet sucks.

Now for the constructive advice. I know im far from an expert but anything will help you.

-Eat more (search nutrition for newbies)
-Workout Less (keep your workouts to an hour max, much longer and it gets counter productive.)
-GET SOME PULL MOVEMENTS. your workout is all push, your gonna have a hunch back to go with those abs.
-Workout your legs, it will help you with overall growth.
-Try strength program such as Starting Strength or a 5x5 (it will help trust me)

Your pretty much doing everything wrong, i hope you see this and inform yourself. Read some articles and get smart about your lifting. You seem to be able to devote alot of time for lifting, dont waste that time. Keep your motivation. GOOD LUCK

yea everyones been telling me im not gonna get my max up if i work out that long, sorry im a noobie, but imma stay on this site and try my hardest

Mcdonalds cup in the mirror?

[quote]schultzie wrote:
great troll

sage is a 4chan term.

fuck me for knowing that[/quote]

It’s also my middle name.

Damned hippie parents.

[quote]pervysage73 wrote:
yea everyones been telling me im not gonna get my max up if i work out that long, sorry im a noobie, but imma stay on this site and try my hardest[/quote]

Yes! Buy Starting Strength by Mark Rippetoe and Lon Kilgore: http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1224339696&sr=8-1. You make this book your bible and read everything about bulking by John Berardi: http://www.T-Nation.com/ALSAuthor.do?p=John%20Berardi&pageNo=1. Perhaps others can give you more tips on this. You are young and if you get strong now you will have lots of time to build an impressive physique with bodybuilding type splits. If you continue to overemphasize your beach muscles, biceps, triceps, chest, you will not be able to lift long enough for it to matter. My guess is you’ll last about another 3 months before your body starts to completely break down. So my advice is to do starting strength and mix in advice from Eric Cressey from his Shoulder Saver article series: http://www.T-Nation.com/free_online_article/sports_body_training_performance/shoulder_savers_part_i, http://www.T-Nation.com/free_online_article/sports_body_training_performance/shoulder_savers_part_ii, http://www.T-Nation.com/free_online_article/sports_body_training_performance/shoulder_savers_part_iii.

If there are 2 exercises I would highly suggest for pulling it would be chin-ups and face pulls. Both of these exercises will work your biceps, and that should probably be enough bicep work for now. If you don’t know how to do face pulls do a search for Mike Robertson and Bill Hartman’s article Push-ups, Face Pulls and Overhead Shrugs.

So my general advice is to spend more of your training time learning about training properly and making yourself more food.

If you continue to emphasize strength training through the rest of your adolescence (probably until 19) and then switch to bodybuilding you will be miles ahead of the game, good examples: Starting Strength, 5x5: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm, Westside: http://www.T-Nation.com/free_online_article/sports_body_training_performance_bodybuilding_supplements/the_eight_keys_part_iv;jsessionid=B77B7A1CBABB70D31A39B14FE3BDF8E1.hydra, Sheiko, Maxiumum Strength by Eric Cressey: http://www.amazon.com/Maximum-Strength-Strongest-Ultimate-Weight-Training/dp/1600940579/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1224340463&sr=8-1. The first step is to get really fucking strong. After that you can start doing 18 sets of curls. Christian Thibaudeau could be considered your model in this regard, he got really strong and then went into bodybuilding.

Good luck and post pictures again on this thread in a year along with your bench, deadlift, and squat numbers. But don’t be afraid to ask serious questions in the meantime. Also, post your diet for critique.

One more thing, if you look at the guys on here with physiques you are impressed by, I can almost guarantee they can bench 300 or more pounds, deadlift 450 or more pounds, and squat 350 or more pounds. You can’t get there doing more sets of curls.

Seems like your routine is a little lacking in direct chest, triceps, biceps and shoulders work. You better remedy that quick as it looks like those bodyparts are lagging behind.

You should probably add some ab work and some running for cardio.

… You lift?

Oh shit you do?

Wow… who’d a thunk it?

Ah well. Cut down the training volume, and eat ALOT more. Keep bulking untill you’re 20 or so, then worry about cutting.

[quote]Green Man wrote:
Awesome work. You look like Tyler Durden. If I had any tips for you, cut out the shoulder work and triceps. Chest, biceps, and abs are the only things that matter.[/quote]

Oh he’s not that big.

I don’t know why so many people are calling troll, people who look like this, and lift like this, and believe it’s the right way are pretty common.

Kid, your solution is simple, get a pre-made routine by a professional (preferably from here) and start eating like a horse.

What Frat do you belong to?

[quote]mrodock wrote:
pervysage73 wrote:
yea everyones been telling me im not gonna get my max up if i work out that long, sorry im a noobie, but imma stay on this site and try my hardest

Yes! Buy Starting Strength by Mark Rippetoe and Lon Kilgore: http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1224339696&sr=8-1. You make this book your bible and read everything about bulking by John Berardi: http://www.T-Nation.com/ALSAuthor.do?p=John%20Berardi&pageNo=1.

Perhaps others can give you more tips on this. You are young and if you get strong now you will have lots of time to build an impressive physique with bodybuilding type splits. If you continue to overemphasize your beach muscles, biceps, triceps, chest, you will not be able to lift long enough for it to matter.

My guess is you’ll last about another 3 months before your body starts to completely break down. So my advice is to do starting strength and mix in advice from Eric Cressey from his Shoulder Saver article series:

http://www.T-Nation.com/free_online_article/sports_body_training_performance/shoulder_savers_part_i,

http://www.T-Nation.com/free_online_article/sports_body_training_performance/shoulder_savers_part_ii,

http://www.T-Nation.com/free_online_article/sports_body_training_performance/shoulder_savers_part_iii.

If there are 2 exercises I would highly suggest for pulling it would be chin-ups and face pulls. Both of these exercises will work your biceps, and that should probably be enough bicep work for now.

If you don’t know how to do face pulls do a search for Mike Robertson and Bill Hartman’s article Push-ups, Face Pulls and Overhead Shrugs.

So my general advice is to spend more of your training time learning about training properly and making yourself more food.

If you continue to emphasize strength training through the rest of your adolescence (probably until 19) and then switch to bodybuilding you will be miles ahead of the game, good examples:

Starting Strength, 5x5: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm, Westside: http://www.T-Nation.com/free_online_article/sports_body_training_performance_bodybuilding_supplements/the_eight_keys_part_iv;jsessionid=B77B7A1CBABB70D31A39B14FE3BDF8E1.hydra,

Sheiko, Maxiumum Strength by Eric Cressey: http://www.amazon.com/Maximum-Strength-Strongest-Ultimate-Weight-Training/dp/1600940579/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1224340463&sr=8-1. The first step is to get really fucking strong. After that you can start doing 18 sets of curls.

Christian Thibaudeau could be considered your model in this regard, he got really strong and then went into bodybuilding.

Good luck and post pictures again on this thread in a year along with your bench, deadlift, and squat numbers. But don’t be afraid to ask serious questions in the meantime. Also, post your diet for critique.

One more thing, if you look at the guys on here with physiques you are impressed by, I can almost guarantee they can bench 300 or more pounds, deadlift 450 or more pounds, and squat 350 or more pounds. You can’t get there doing more sets of curls.[/quote]

dude i have to say this is the best info ive ever recieved, u basically changed mi life, thanyouuuuu soooo much

[quote]pervysage73 wrote:

dude i have to say this is the best info ive ever recieved, u basically changed mi life, thanyouuuuu soooo much[/quote]

You are a rare 15 year old in that you have a great work ethic and you want to learn. You will go far because of this. Your routine was complete shit so once you fix that and keep working hard (albeit probably fewer hours per week) and you get through puberty you will be a completely different looking person.

I am 28 and started 4 months ago and while I can lift quite a bit I missed out on a lot of very productive years. Anyways, enough rambling, glad to help and best of luck!

[quote]mrodock wrote:
pervysage73 wrote:

dude i have to say this is the best info ive ever recieved, u basically changed mi life, thanyouuuuu soooo much

You are a rare 15 year old in that you have a great work ethic and you want to learn. You will go far because of this. Your routine was complete shit so once you fix that and keep working hard (albeit probably fewer hours per week) and you get through puberty you will be a completely different looking person.

I am 28 and started 4 months ago and while I can lift quite a bit I missed out on a lot of very productive years. Anyways, enough rambling, glad to help and best of luck!

[/quote]

day 1-chest, triceps, biceps

chest-incline dumbbell press-4 sets- 5,5,8,8
incline dumbbell flys-4 sets- 5,5,8,8
flat bench press-4 sets- 5,5,8,8

triceps-jm press-
dumbbell kickbacks-4 sets- 5,5,8,8
seated pullover-4 sets- 5,5,8,8

biceps-barbell curl-4 sets- 5,5,8,8
standing dumbbell curl-4 sets- 5,5,8,8
concentration curl-4 sets- 5,5,8,8

day 2-back, shoulders, legs

back-one arm dumbbell rows-4 sets- 5,5,8,8
bent-over one arm barbell row-4 sets- 5,5,8,8
bent-over two dumbbell row-4 sets- 5,5,8,8

legs-squats-4 sets- 5,5,8,8
deadlift-4 sets- 5,5,8,8
dumbbell lunge-4 sets- 5,5,8,8

shoulders-front lateral raise-4 sets- 5,5,8,8
seated dumbbell press-4 sets- 5,5,8,8
clean and press-4 sets- 5,5,8,8
shrugs-4 sets- 5,5,8,8

day 3- recovery day

day 4-same as day one

day 5-same as day 2

i repeat this program for 2 weeks then change it up for muscle confusion

i worked this delemma out a lil bit i think, is this good?

you can get bigger dude just dont start taking too much creatine and shit

Squats and milk!

[quote]LiveFromThe781 wrote:
you can get bigger dude just dont start taking too much creatine and shit [/quote]

yea i dont want to get into steroid shit

[quote]pervysage73 wrote:

day 1-chest, triceps, biceps

chest-incline dumbbell press-4 sets- 5,5,8,8
incline dumbbell flys-4 sets- 5,5,8,8
flat bench press-4 sets- 5,5,8,8

triceps-jm press-
dumbbell kickbacks-4 sets- 5,5,8,8
seated pullover-4 sets- 5,5,8,8

biceps-barbell curl-4 sets- 5,5,8,8
standing dumbbell curl-4 sets- 5,5,8,8
concentration curl-4 sets- 5,5,8,8

day 2-back, shoulders, legs

back-one arm dumbbell rows-4 sets- 5,5,8,8
bent-over one arm barbell row-4 sets- 5,5,8,8
bent-over two dumbbell row-4 sets- 5,5,8,8

legs-squats-4 sets- 5,5,8,8
deadlift-4 sets- 5,5,8,8
dumbbell lunge-4 sets- 5,5,8,8

shoulders-front lateral raise-4 sets- 5,5,8,8
seated dumbbell press-4 sets- 5,5,8,8
clean and press-4 sets- 5,5,8,8
shrugs-4 sets- 5,5,8,8

day 3- recovery day

day 4-same as day one

day 5-same as day 2

i repeat this program for 2 weeks then change it up for muscle confusion

i worked this delemma out a lil bit i think, is this good?
[/quote]

mrodock wrote:

I think you are too young, small, and weak to be training like a bodybuilder. This routine is a lot better than the first one, it is more balanced, HOWEVER, you would do very well to buy Starting Strength, follow the program until you stop making gains. I changed my routine very minimally for 3 months and ended up with 1 rep maxes of 205-bench, 350-squat, 405-deadlift (tested not estimated). You may very well be able to continue making strength gains on the Starting Strength program for 9 or more months. Milk it for all it is worth, because it will NEVER be that easy to get strong again.

Anyways, if you don’t get strong before doing a bodybuilding split you will never realize your potential. You may never be advanced enough that you need to change your routine every 2 weeks, you might rotate some exercises but not change your routine . . . When you stop making strength gains on an exercise throw in a replacement until you stop making gains on that one, then switch again.