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2005/03/09, 08:32 PM
hey, i am 16, currently bulking from 165lbs to 180, i am at 170lbs now. (havent updated my pro. in a while)
how is my program?(these are the basic guidelines, it will vary, but with these same principles in mind)
my current split is:
day one- chest, tri's, calves, abs
day two-legs
day three-shoulders, back, bi's, forearms, abs
i will change my workouts every two weeks.
my sets on chest are usually about 3or 4, and one warm-up rep, then 10,8,?.
back i usually start out with about 14 reps, then 10,8,?.
my legs i usually do squats and extensions, squats are 15, 10, 8,?.
extensions are 15,12,10.
i do about four exercises for back, two for bi and tri, three for chest, and three for legs.
my meals are:
breakfast: oatmeal, protein shake, banana/grapes, milk, water.
school-as much as possible w/protein, a lot of water
before w/o- p.b sandwich, bananna/grapes ,water
after-2 scoops protein, banana/grapes,
about 1 hr. after w/o- tuna on bread w/ milk
then i have whatevers for supper, w/ a lot of milk
b4 bed- cottage cheese w/strawberry jam, milk
i plan to bulk for 6 months.
is there anything that you would do that could better this?
any suggestions, opinions would be great thanks!
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2005/03/10, 02:18 AM
First off your back workout I think Needs a day of it's own separately....it's a big bodypart so it needs to be given special attention like legs....I suggest Deadlifts to start off....then pull ups/or pulldowns and then some type of a row movement liek cable rows, barbell rows, t-rows, db rows...etc...
I would train in the 6-8 range....this is the optimal working rep range for bodybuilding pruposes....especially mass gain...
Legs...you're training same part twice ....you need to train your hamstrings with some sort of a curl....
I would do squats, and then stiff-legged deadlifts....both 3-4 working sete each with 3 minutes rest between sets...
I would stay in the 6-8 range for all muscle groups...except for warm up sets...where you can go to 12-15....with 50% of max...
I suggest you ahve at least 1 more day....where you do biceps , triceps,and forarms.....you cna move shoulders to leg day...
your diet seems solid...
just in general...train once a week all bodyparts...if you choose 4 day split...then i suggest
Chest+Calves
Legs(quads+hamstrings)+shoulders
rest
biceps+triceps+forarms
back+traps
rest
rest
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