I spent some time going through your posts (by recommendation of some users), such as the one on volume, and reading his responses. The main takeaways I’ve taken away are
- get stronger on the compound basic movements in the 8-12 rep range
- focus on basic lifts
- 8-12sets a week
About me, I’m 17, and aside from the noobie gains, I don’t think i’ve accomplished anything in two years of lifting weights. impressive other than maybe a physique that resembles a typical high school male. So basically abs and then nothing.
My biggest mistake is not listening to users on here that actually gave me good advice. That will change.
I took some time off from serious gym training this past year in order to set myself up for the future (got stellar grades, finished my sophomore/junior years of high school and now I am in a pretty good situation life-wise). I still “trained” the whole time, but it was half assed training and diet, no commitment. Don’t worry, I am going to fix that. I still lifted, put on a tiny bit of muscle, but obviously not as much as it should have been due to poor training/diet choices. Now basically, after two years, I feel that I’m back to square one- good news is that I’m still only 17, learned from my mistakes . And I’m ready to train, I’m getting back in the gym.
There’s not a single gym within a 20 mile radius that is an actual gym, and not a Planet Fitness tier abomination. .So I went and bought my own rack, and barbell, and pullup bar, and some weights. So obviously I’ve got some equipment limitations as to what I can do. Here are lifts I can build my routine around. I organized them in terms of category
- Bench Press
- Overhead Press / Push Press
- Dips (Weighted / BW)
- Lateral Raises (done holding weight plates)
- Barbell Rows
- Pullups/Chinups (Weighted / BW)
- Rear Lateral Raises (done holding weight plates)
- Squat (Front/Back)
- Leg Extensions
- Lying Hamstring Extensions
I understand this might not be optimal for mass training but it’s better than nothing. So my question is, how would structure a routine that fits my goals (strength + hypertrophy) and experience?