Hey guys, i’ve been lurking around T-Nation and learned almost everything i know about bodybuilding off of this site. I’m just looking for some feedback on my routine. If it helps at all, I am 5’9", 155 pounds and only 15 years old. Im looking to get big but also gain strength and endurance. I’ve been following this routine for a couple weeks and it seems to be working alright.
i usually switch up the excercises im doing every 4 weeks or so but heres the ones im doing now
Chest: Dumbell Press / Incline Flys / Pullovers
Back: BB rows / T-bar Row / one arm DB rows
Biceps: BB curls / Concentration Curls / Hammers
Tris: Kickbacks / Overhead DB press
Quads: Back Squats / Leg Extensions / Leg curls (hams)
Shoulders: BB military press / bent over reverse flys
Traps: DB shrugs / BB on neck and shouders shrug
Weak Points i work on things like calfs, forearms, and lagging muscles
For posterior chain work i do deadlifts, and cleans
my colleagues often tell me something like this: “You can’t get the kids you train to gain weight.” (they are 14-15YOs) “I couldn’t gain weight when I was that age and lifted weights hard.”
when i question them about ‘hard’ they almost invariably tell me about some body split routine like this. you want to get big and strong? SQUAT, Bench, pull ups, rows, deadlift, OH Press and cleans.
3-4 exercises a session, 3 sessions a week. 4-5 sets of 5. Heavy enough to make you work. Example:
day 1: Squat 4x5
BB Row 5x5
day 2: Deadlift 4x5
pull ups BW to failure 3sets
day 3: Squat 4x5
Then mix up the exercises the next week, just use the same basic template. Never leave out the squats. I might skip a week of deadlift once in a while and use cleans in their place…oh yeah, eat. If you can do all those exercises in one day (Monday has 8 exercises alone!!) you aren’t loading enough iron on the bar. KISS. oh yeah, eat.