[quote]Chris Colucci wrote:
I know the whole heavy lifting stunts your growth thing is bullshit, so I’m willing to squat heavy.[/quote]
I’m absolutely an advocate of smart weight training for kids/teens, but It’s actually not bullshit in the sense that training to muscular failure (max effort) can stunt growth in adolescent lifters.
As was said, the routine laid out in the first post is terribly designed. Just to point out a few issues that haven’t been addressed:
Is this a hold at the top, like a plank, or a hold at the bottom with the arms near 90 degrees? Either way, it’s very unlikely that you actually need the added resistance of chains. And I’m not even sure what the “3x45” means. 3 sets of 45 seconds?
Beginners and inexperienced lifters should not be doing Kroc rows. They can see plenty of strength and muscle gains with “regular” dumbbell rows. Kroc rows are often misused and/or simply performed wrong, usually as an excuse to swing around inappropriately heavy weights with crap technique. Pretend you’ve never heard of Krocs until you get your traditional dumbbell row up to decent weight for moderate reps with good form.
[quote]Also, I’m 15 so I have those noob and teen gains working for me (I’m a mesomorph to the extreme)
(I’m pretty chunky right now I’d say around 17-18 percent body fat)[/quote]
You are not “a mesomorph to the extreme.” Again, pretend you’ve never heard of meso/ecto/endomorphs. Even though you’re “just” training for strength, you can see some good muscle gains and fat loss if you keep a little bit of an eye on your nutrition. Nothing extreme or “bodybuilderish” needed, no major diet plan, just eat simple “good food” and a little less junk while training consistently.
Um, how long could you possibly have followed the programs before deciding that they weren’t for you?
The core principles behind Starting Strength and Stronglifts have worked for strength athletes and bodybuilders for the last 60+years.
You shouldn’t be lifting “heavy ass max effort” anything. Always keep at least 2 reps in the tank.
Long story short (too late), look into Jim Wendler’s 5/3/1. It can deliver pretty much exactly what you need.[/quote]
I thought 5/3/1 was for intermediate lifters? Isn’t it a monthly progression program too? I don’t want to bump up the weight every month, I’m still able to bump it up every week and not fail at it.