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  1. #1
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    Question Muscle Building Routine - Beginner (Need Advice - Good Routine?)

    Hello,
    I have just come up with this routine over the past few weeks after researching the best workout types for beginners to build muscle. Found a few pages preaching about teen body building (I'm 15 by the way) and found that I should be focusing on the heavier compound lifts, rather than isolation exercises. I have been training for about 4/5 months, I have good form, no swinging the barbells around like a mad man. I am pretty strong in bodyweight exercises (hence the weighted dips, of which I can manage about 10 reps with a 10kg dumbell inbetween my knees). However my bench press & other main olympic lifts (i.e. squat & deadlift) are as follows:
    Bench: 70kg/154lb
    Squat: 40kg/99lb (for 8 reps)
    Deadlift: 70kg/154lb (for 10 reps)

    Fullbody Workout

    Squat (2 sets / 5-8 reps) 99lb
    Incline Press (2 sets / 5-8 reps) 145-154lb
    Deadlift (2 sets / 5-8 reps) 154lb for 8 reps
    Shoulder Press (2 sets / 5-8 reps) 100lb for 5 reps
    Seated Rows (2 sets / 5-8 reps) 130lb for 5 reps
    Weighted Dips (2 set / to failure) 22lb + bodyweight for 10 reps
    Wide Grip Pull Ups (2 sets / to failure) 6/7 reps
    Calf Raises (2 sets / 12 reps)
    Chin Ups/Bicep Curls (2 sets / 6-10 reps)10 reps
    Hanging Knee Raises (2 sets / to failure) 12 reps
    Cable Crunches (2 sets / 8-12 reps) 12 reps

    Any advice on what may be the best muscle building routine for me would be appreciated. Also, if this is a good template, can you tell me which exercises to add/remove and how many sets & reps I should be aiming for.
    Thanks

    P.S. Here are my measurments that I know:
    Weight: 69kg/152lb
    Height: 5ft 8in / 173cm
    Biceps: 14 inches
    Chest: 38 inches
    Waist: 32 inches
    Body Fat: (This varies from 9% to 14% regularly)

    I am aiming to gain muscle and look ripped.

  2. #2
    Frequent Poster PGio's Avatar
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    Default

    That seems like a lot for a single workout. If you're looking for total body, then Stronglifts 5x5 is a good one. I'll be doing a modified one for the next few weeks, I'll let you know what I'm doing.

    It consists of two workouts (A and B) that you alternate, performing 3 total workouts a week. So..

    Week One: A, B, A
    Week Two: B, A, B
    Week Three: A, B, A
    Etc.


    My routine is:

    Workout A (5x5):
    Bench Press
    Squat
    Pendlay Row
    Standing Military Press

    Workout B (3x10):
    Incline Bench Press
    Front Squat
    Deadlift
    Power Clean


    I also throw in some core work at the end too.

  3. #3
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    Default

    (I'm 15 by the way) and found that I should be focusing on the heavier compound lifts, rather than isolation exercises
    Yes you should focus on the compound lifts, but an isolation exercise here and there isn't bad either as long as you still focus on compounds. In my opinion your sets and reps look okay, but you could also use A/B type of split suitable for beginners. Check the workouts for beginners section. Remember to keep your workouts under an hour!

    I think you shouldn't deadlift just yet. The reason being growth plates. Your growth plates are still open if you are growing and I assume that a 15 yo is most likely still growing. If you do heavy deadlifting, it may close your growth plates unnaturally-->you don't grow anymore or atleast as much as you would without them closing prematurely. I've heard that the golden rule with deadlifting is, that you don't deadlift before you're about 20 yo. Could someone else confirm this info is right? I'm not 100% sure about this, but this is what I've been told. You could switch DLs for hyperextensions for example...
    Last edited by Jesbe; 12-26-2012 at 06:55 PM.

  4. #4
    Regular Poster waffles's Avatar
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    Default

    I've heard that the golden rule with deadlifting is, that you don't deadlift before you're about 20 yo. Could someone else confirm this info is right? I'm not 100% sure about this, but this is what I've been told. You could switch DLs for hyperextensions for example...
    I'm 17 and I just deadlifted 326 for 4 reps Saturday so I'm not sure that's entirely true. But I believe you are 100% correct on the growth plate thing. Someone who is growing still should not do low rep training (below like 4) as it does prematurely close growth plates. But frankly I don't care because I'm 6' 2" already and have no desire to be any taller. Even then if I were 15 I wouldn't be doing the standard bar deadlift. Up until a few months ago I trained with the hex bar.

  5. #5
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    Thumbs up

    Cheers guys - much appreciated.

  6. #6
    Coming Up The Ranks BigMikeC's Avatar
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    Deadlifting before your 20 is BS! Just make sure you have somebody critique your for so you don't end up with an injury. Your training way to much in one session try splitting it up. When I first started I did well with the good ol' press day ( pressing movements being chest, shoulders and tris) pull day ( pulling movements are back, traps, and biceps) and leg day( during legs you'll be pushing and pulling). Make sure your diets in check so you get the best resutls possible. High protien, quality carbs, healthy fats! Train Hard!
    BigMikeC-LG SCIENCES
    Nothing I say constitutes medical advice. Please check with your medical professional before starting any diet or exercise program.

 

 

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