T Nation



Hi, I am new to this forum. I have been lifting on and off for about 2 years. I have just recently been trying to lift seriously for about the past month. I am 17, 5'10" and about 170-175lbs, my body fat is around 12-15%. I do not have a strict diet, but I do eat healthy and try to eat 4-6 meals a day. My routine is as follows:

Monday- Bench
Incline Bench
Pec Deck

Wednesday- Preacher Curls
Hammer Curls
Triceps Pulldowns
Triceps Extensions

Friday- Military Press
Lateral Raises
Pull Ups
Seated Row

All exercises are done for 4 sets of 8 reps. So far (since the last month) I have been able to move up weight on almost every exercise each week. My goal is to gain size and definition. I would like feedback and any advice on how to make my routine better/more effective. Thanks.


Your workout plan includes no leg work and no posterior chain work. These two things should be the priority of any work out plan.

The best advise I could give you is to look at Vroom's "Are you a Beginner II" thread. Pick a workout from that thread and follow it. Then pick another and do it. Then pick another and do it. You get the picture.


I don't even seen an attempt at leg work. Definitely check out vroom's Beginner thread.


Whole body workouts 3X/week. Don't try to design your own workouts. Pick something from vroom's thread.

At the very least squats and dead lifts if you really want to get big.


He's a beginner! Why should he do any leg work? It's not like it's going to help him get bigger pecs and arms!

Just keep hitting it hard! You've got the beach muscles covered. Just be sure you always face the girls and flex your pecs and arms for them. Wear very long shorts to cover your legs, and don't turn sideways or show them your backside.

Keep it up! Work hard! GREAT JOB!!!!!


Good one Nate. I hope he gets the sarcasm...


What sarcasm???? He's got it going on!

Besides, leg work detracts from the all-important pecs and biceps! You know what they say, "curls for the girls!" Gotta show the female persuasion the big guns.

And we all know that squats are bad for the knees, back and the rest of the body. From what I've heard, squats cause large "bumps" all over the body. That sounds gross! Who wants big bumps when you can have nice pecs and arms? :wink:



Thanks for the advice. I did forget to mention that I am doing a program for my legs to increase my vertical. It is 3xs a week. I know 3xs a week seems like overtraining but so far it has been working great and I have gained about 4 inches in 4 weeks. I was doing squats, and other leg exercises untill I started this program.


So...why would you do legs for a few weeks and then not do them again?


Why is everyone new always like 15 or 17?

Follow a good program and diet, come back when results stop or show some gain, then we can add some sugar to your program.


I am still working my legs, only now I am using a program that does 3xs a week. The reason I stopped squats, etc. is because with this vertical program it is too much stress on my legs with doing both. The program is 15 weeks long and I plan on completing it.