57 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: November 11, 2013
Posted
Hey everybody. First of all I want to say sorry for post a lot of threads but I have a lot of questions. This past two weeks I have been injured but thanks to the help of this forum I'm okay and I'm going to start tomorrow. During this days I have been searching information about working out and I did my own routine, I don't know if it's okay so please feel free tho critique it please, probably it has a lot of mistakes. I'm 15 years old, I weight 60 kg and I'm 175 cm tall, my goal is to gain some muscle and strenght.
Hey everybody. First of all I want to say sorry for post a lot of threads but I have a lot of questions. This past two weeks I have been injured but thanks to the help of this forum I'm okay and I'm going to start tomorrow. During this days I have been searching information about working out and I did my own routine, I don't know if it's okay so please feel free tho critique it please, probably it has a lot of mistakes. I'm 15 years old, I weight 60 kg and I'm 175 cm tall, my goal is to gain some muscle and strenght.
So well this is my routine, plase critique it and if it's possible give me some tips to improve my routine.
Thanks you to all!
Hey man! This is actually a pretty good routine you made there. What I would change is the following :
- For back day, I would add one more back exercise for the center of the back ( rhomboids/traps ). The only rowing exercise you ve got is dumbell rows, which I feel hits mainly the outer lat. I would add face pulls or overhand grip barbell rows. Maybe even seated cable rows. They are all exercises that focus on thoracic extension and retraction of the shoulder blades.
- I feel like you are doing way too much for biceps. Many people might disagree but if you do 4 sets chinups to failure, thats all you need for the biceps. Maybe one more exercise like the hammer curls. I feel like this is too much volume and it might be unnecessary and not very beneficial. I m not saying its "overtraining", but I think its too much for biceps.
- Chest is looking good. Maybe switch flys with incline flys to focus a little bit more on the upper chest. But all in all, its perfect.
- On leg day, deadlifts always go after squats. Its a huge compound movement and you shouldnt do lunges first. But its still a solid workout and I like the fact that you only include free weighted exercises.
- Shoulders : I would add a rear delt exercise here preferably some kind of rear delt fly. Maybe with dumbells or cables or pec dec. If you choose to add face pulls though on back day, you are covered for rear delts. You can even add face pulls here. Its a fantastic trap/rear delt builder.
- I imagine you are including some core work somewhere in there, right? While, squats/deadlifts/bench/chinups will definitely stimulate your core its always good to isolate it a little bit for better results. Maybe some weighted planks or weighted crunches or cable crunches.
Thats all the advice I have. It sure seems like you have done your research though, because this is a good program :)
#HTH!
Kostas
Muscular Strength Athlete and Content Manager
6 Years Lifting Experience
Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters
Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Hey man! This is actually a pretty good routine you made there. What I would change is the following :
- For back day, I would add one more back exercise for the center of the back ( rhomboids/traps ). The only rowing exercise you ve got is dumbell rows, which I feel hits mainly the outer lat. I would add face pulls or overhand grip barbell rows. Maybe even seated cable rows. They are all exercises that focus on thoracic extension and retraction of the shoulder blades.
- I feel like you are doing way too much for biceps. Many people might disagree but if you do 4 sets chinups to failure, thats all you need for the biceps. Maybe one more exercise like the hammer curls. I feel like this is too much volume and it might be unnecessary and not very beneficial. I m not saying its "overtraining", but I think its too much for biceps.
- Chest is looking good. Maybe switch flys with incline flys to focus a little bit more on the upper chest. But all in all, its perfect.
- On leg day, deadlifts always go after squats. Its a huge compound movement and you shouldnt do lunges first. But its still a solid workout and I like the fact that you only include free weighted exercises.
- Shoulders : I would add a rear delt exercise here preferably some kind of rear delt fly. Maybe with dumbells or cables or pec dec. If you choose to add face pulls though on back day, you are covered for rear delts. You can even add face pulls here. Its a fantastic trap/rear delt builder.
- I imagine you are including some core work somewhere in there, right? While, squats/deadlifts/bench/chinups will definitely stimulate your core its always good to isolate it a little bit for better results. Maybe some weighted planks or weighted crunches or cable crunches.
Thats all the advice I have. It sure seems like you have done your research though, because this is a good program :)
Hey everybody. First of all I want to say sorry for post a lot of threads but I have a lot of questions. This past two weeks I have been injured but thanks to the help of this forum I'm okay and I'm going to start tomorrow. During this days I have been searching information about working out and I did my own routine, I don't know if it's okay so please feel free tho critique it please, probably it has a lot of mistakes. I'm 15 years old, I weight 60 kg and I'm 175 cm tall, my goal is to gain some muscle and strenght.
So well this is my routine, plase critique it and if it's possible give me some tips to improve my routine.
Thanks you to all!
Actually i really like the way you have your routines!! These look really good to me! i do want to ask you what your macros are? i.e. How many carbs do you eat, protein, fats??
Hey everybody. First of all I want to say sorry for post a lot of threads but I have a lot of questions. This past two weeks I have been injured but thanks to the help of this forum I'm okay and I'm going to start tomorrow. During this days I have been searching information about working out and I did my own routine, I don't know if it's okay so please feel free tho critique it please, probably it has a lot of mistakes. I'm 15 years old, I weight 60 kg and I'm 175 cm tall, my goal is to gain some muscle and strenght.
So well this is my routine, plase critique it and if it's possible give me some tips to improve my routine.
Thanks you to all!
You've actually done a good job with coming up with these routines. I would make just a few changes though.
Back: I would add another rowing movement such as the seated cable row or bent barbell row like Kostas suggested.
Biceps: Seeing as how you are a beginner this may be a bit much. The alternating dumbbell curl is great. I would subsitute the hammer curl for an EZ bar curl seeing as how your forearms get a bit of work from back training any ways. If you're feeling good go ahead and knock out the cable curls but with light weight to just finish off the pump.
Chest: Do your bench press first as you already have it, but instead of doing the fly next do an incline dumbbell press. Do your fly's last supersetted with the push-ups. The chest is a large muscle group so 4 exercises and 4 sets each is fine.
Triceps: The triceps routine looks great. Every other triceps workout just alternate the reverse pulldowns with a pushdown exercise using the rope, V-bar, straight bar, or EZ bar.
Legs: The leg routine looks good, but as Kostas said I would do the deadlift after the squats. Then do your lunges and maybe add another exercise for hamstrings such as the lying or seated leg curl. Its always best to finish off the routine with calves.
Shoulders: Your shoulder routine looks great, but you do need to add a rear delt exercise such as the bent over dumbbell raise, cable face pull, or reverse pec deck. The rear delt is neglected by many so dont let it happen to you. Building your rear delts really helps to widen the physique.
Just always remember that muscle gain is greater achieved with longer time under tension. You can increase time under tension with supersets like I suggested in your chest workout, drop sets that Scott uses in lots of his workouts, and slower tempos. A tempo is the speed at which each rep is performed. The most popular tempos are 1-1-3, 2-2-2, and 2-2-4. You should start with the 1-1-3 until your build the endurance to try the 2-2-2 and 2-2-4. Keep your reps around the 10-15 rep range for muscle gain.
57 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: November 11, 2013
Posted
Thanks a lot for all your answers. In my back workout I change chin-ups for pull-ups and I add seated cable rows. For biceps finally I only did biceps curls and hammer curls. In legs I'm going to add deathlift after squats and for shoulders I will add rear delt flys. Today I did my first workout and I actually feeling so so great. I have never been so motivated. Today I did back and biceps ( pull workout) and all went perfectly. But just one more question when I was doing lats I actually don't feel a burn in my lats? Why? Is this normal? I always have problems feeling my lats.
Thanks a lot for all your answers. In my back workout I change chin-ups for pull-ups and I add seated cable rows. For biceps finally I only did biceps curls and hammer curls. In legs I'm going to add deathlift after squats and for shoulders I will add rear delt flys. Today I did my first workout and I actually feeling so so great. I have never been so motivated. Today I did back and biceps ( pull workout) and all went perfectly. But just one more question when I was doing lats I actually don't feel a burn in my lats? Why? Is this normal? I always have problems feeling my lats.
Thanks so much.
Thats good man. You re on your way to success!
I didnt feel my lats working for the first 6-7 months of my training. But of course I didnt have anyone to help me with this. You might not actually feel the lats when you are working them, but u might feel them the next day. DOMS is what you seek if you are a beginner . ( DOMS = common soreness). If your lats are sore the next day it means you hit them correctly. ( to determine if they are sore, just try to raise your arm over your head and you should feel a pulling sensation). For advanced athletes, they dont always get sore the next day, but they are advanced enough to know if they hit the lats nicely or not.
When you are actually doing a lat exercise, like the lat pulldown for example, you should focus on driving your elbows down instead of thinking about your arms. You are not trying to flex the elbow , you are trying to bring it down using shoulder extension ( = lat activation). Make sure you are following a complete range of motion, and focus on the negative portion of the lift. Eventually you will feel your lats working.
Additionally, the bigger your muscles, the easiest it will be to flex them and feel them while working out. If you have small lats, it will be hard to squeeze them during sets. But dont worry, just try to be concious of this and you will eventually feel them!
I hope I made sense and that wasnt too complicated.
#HTH!
Kostas
Muscular Strength Athlete and Content Manager
6 Years Lifting Experience
Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters
Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Hey man! This is actually a pretty good routine you made there. What I would change is the following :
- For back day, I would add one more back exercise for the center of the back ( rhomboids/traps ). The only rowing exercise you ve got is dumbell rows, which I feel hits mainly the outer lat. I would add face pulls or overhand grip barbell rows. Maybe even seated cable rows. They are all exercises that focus on thoracic extension and retraction of the shoulder blades.
- I feel like you are doing way too much for biceps. Many people might disagree but if you do 4 sets chinups to failure, thats all you need for the biceps. Maybe one more exercise like the hammer curls. I feel like this is too much volume and it might be unnecessary and not very beneficial. I m not saying its "overtraining", but I think its too much for biceps.
- Chest is looking good. Maybe switch flys with incline flys to focus a little bit more on the upper chest. But all in all, its perfect.
- On leg day, deadlifts always go after squats. Its a huge compound movement and you shouldnt do lunges first. But its still a solid workout and I like the fact that you only include free weighted exercises.
- Shoulders : I would add a rear delt exercise here preferably some kind of rear delt fly. Maybe with dumbells or cables or pec dec. If you choose to add face pulls though on back day, you are covered for rear delts. You can even add face pulls here. Its a fantastic trap/rear delt builder.
- I imagine you are including some core work somewhere in there, right? While, squats/deadlifts/bench/chinups will definitely stimulate your core its always good to isolate it a little bit for better results. Maybe some weighted planks or weighted crunches or cable crunches.
Thats all the advice I have. It sure seems like you have done your research though, because this is a good program :)
#HTH!
Kostas
Great info Kostas!
The only thing I would add is that you should focus on a rep range of 12-15 reps for muscle gain.
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57 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: November 11, 2013
Posted
Yes Scott! Really very helpfull! It's so hard for me to count all calories because I have lunch in my school. But I will count my calories at home to try to aproximatte myself as well as I can to my goal calories! Thanks you very much!
57 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: November 11, 2013
Posted
I was thinking that now that I'm in holidays it was easy for me to train 3 days a week but know that college it's going to start it would be hard. So I tried tooptimize my 3 days routine to a 2 days routine for the weeks that I can only train 2 days. The routine will be the next:
Day 1:
Daedlift: 4 sets of 10-12 reps.
Lunges: 2 sets of 10-12 reps.
Pull ups: 4 sets to the max.
Dumbell rows: 4 sets 10-12 reps.
Seated cable rows: 4 sets of 10-12 reps.
Biceps curl: 4 sets of 10.
Standing Calf raise: 4 sets 12 reps
Day 2:
Squat: 4 sets of 10-12 reps.
Lunges: 2 sets of 10-12 reps.
Bench press: 4 sets of 10-12
Incline dumbbell bench press: 4 sets of 10-12
Military press: 4 sets of 10-12 reps.
Skull crushers: 4 sets of 10-12 reps.
Standing Calf raise: 4 sets 12 reps
I basically did a push/pull and I put a litlle bit of legs in each day. I also change the rep range to 10-12 like Scott said for muscle gain!
