15 and 6 Months Training

Er…no, this program is just as bad: twelve sets for chest? Twelve sets of bent-over rowing exercises (what’s a one-arm barbell bent over row anyway?). And then after all that rowing you’re going to squat AND deadlift?

One more time, with feeling: with a body like yours, at your age and with your goals, your volume should be LOW, your weights HEAVY, and your food intake GLUTTONOUS. 5 x 5 is a great option. And if you’re going to do a split, make it upper-lower.

My $.02.

[quote]pervysage73 wrote:
LiveFromThe781 wrote:
you can get bigger dude just dont start taking too much creatine and shit

yea i dont want to get into steroid shit[/quote]

You’ll be okay. I can’t really think of anything that hasn’t already been said. Just be safe man.

[quote]Handsome Rob 84 wrote:
You’ll be okay. I can’t really think of anything that hasn’t already been said. Just be safe man.[/quote]

Pic test.

[quote]mrodock wrote:
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?

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.

[/quote]

thankz again

Yeah, you should definately do starting strenght. I gained about 100 pounds on my squat and deadlift, and 70 on the bench in 4 months on it. You’ll gain like crazy as long as you eat.

[quote]pervysage73 wrote:
LiveFromThe781 wrote:
you can get bigger dude just dont start taking too much creatine and shit

yea i dont want to get into steroid shit[/quote]

Yea good call… don’t listen to that guy, creatine shrinks your dick.
Use n.o explode instead.

[quote]BONEZ217 wrote:
pervysage73 wrote:
LiveFromThe781 wrote:
you can get bigger dude just dont start taking too much creatine and shit

yea i dont want to get into steroid shit

Yea good call… don’t listen to that guy, creatine shrinks your dick.
Use n.o explode instead.[/quote]

lmao…damn strait, lol

No, that shrinks your wallet. No girl will go out with you then.

[quote]BONEZ217 wrote:

Use n.o explode instead.[/quote]

[quote]BONEZ217 wrote:
pervysage73 wrote:
LiveFromThe781 wrote:
you can get bigger dude just dont start taking too much creatine and shit

yea i dont want to get into steroid shit

Yea good call… don’t listen to that guy, creatine shrinks your dick.
Use n.o explode instead.[/quote]

put it in your sock

and how do u add pple? nvm ill figure it out

your priority should be to add muscle, not people !

[quote]LiveFromThe781 wrote:
BONEZ217 wrote:
pervysage73 wrote:
LiveFromThe781 wrote:
you can get bigger dude just dont start taking too much creatine and shit

yea i dont want to get into steroid shit

Yea good call… don’t listen to that guy, creatine shrinks your dick.
Use n.o explode instead.

put it in your sock[/quote]

Soak your balls in fish oil.

Just because Sunday’s are a biblical “day of rest” doesn’t mean they’re automatically omitted from a training program.

[quote]zraw wrote:
your priority should be to add muscle, not people ![/quote]

yea ur rite thats y i said nvm, lol

[quote]pervysage73 wrote:
zraw wrote:
your priority should be to add muscle, not people !

yea ur rite thats y i said nvm, lol[/quote]

Speak english

[quote]ThaBigWilly wrote:
Just because Sunday’s are a biblical “day of rest” doesn’t mean they’re automatically omitted from a training program.[/quote]

Sweet first post!!

nevermind, im just used to talking that way on myspace

That’s pretty sad for 6months in. I’m 14 and I was about like that when I started, little bit bigger.

[quote]pervysage73 wrote:
nevermind, im just used to talking that way on myspace[/quote]

Put the shovel down
The hole is deep enough