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  1. #1
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    Default Bulking/strenght workout

    Any comments apreceated. I am used to weight lifting and training. I am just wondering what people think about this or does anyone have any suggestions!

    Monday (Day 1)

    Chest/Triceps

    Barbell Bench Press 5 sets of 6-7 reps
    Incline Bench 5 sets of 6-7 reps
    Flies 3 sets of 8 reps
    Triceps pushdown 4 sets of 7 reps
    Dips 3 sets of 10 reps

    Tuesday (Day 2)

    Back/Biceps
    Weighted Chin-ups 5 sets of 5-6 reps
    Rowing 5 sets of 7-8 reps
    Up-right row 3 sets of 6-7 reps
    Dumbell reverse fly 3 sets of 8 reps
    Barbell biceps curl 3 sets of 6
    Preacher curl with EZ-bar 3 sets of 6
    Dumbell curl 2 sets of 7 reps

    Wedsnday (Day off)


    Thursday( Day 3)

    Chest/ Tricep workout

    Friday (Day off)


    Abdominals, any 2-3 mornings.

  2. #2
    High on Life linedriver465's Avatar
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    Default

    Quote Originally Posted by Oneivan92 View Post
    Any comments apreceated. I am used to weight lifting and training. I am just wondering what people think about this or does anyone have any suggestions!

    Monday (Day 1)

    Chest/Triceps

    Barbell Bench Press 5 sets of 6-7 reps
    Incline Bench 5 sets of 6-7 reps
    Flies 3 sets of 8 reps
    Triceps pushdown 4 sets of 7 reps
    Dips 3 sets of 10 reps

    Tuesday (Day 2)

    Back/Biceps
    Weighted Chin-ups 5 sets of 5-6 reps
    Rowing 5 sets of 7-8 reps
    Up-right row 3 sets of 6-7 reps
    Dumbell reverse fly 3 sets of 8 reps
    Barbell biceps curl 3 sets of 6
    Preacher curl with EZ-bar 3 sets of 6
    Dumbell curl 2 sets of 7 reps

    Wedsnday (Day off)


    Thursday( Day 3)

    Chest/ Tricep workout

    Friday (Day off)


    Abdominals, any 2-3 mornings.
    Where are your leg exercises!! Remember you cant build a top upper body without a lower body
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    Default

    I'm 15 so i dont wanna risk stunting my legs. Plus i do freestyle wrestling so thats my lowerback/leg workout. lol
    but mostly its because i dont want to stunt my leg lenght growth

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    Quote Originally Posted by Oneivan92 View Post
    I'm 15 so i dont wanna risk stunting my legs. Plus i do freestyle wrestling so thats my lowerback/leg workout. lol
    but mostly its because i dont want to stunt my leg lenght growth
    How does strength training stunt your leg growth?

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    The only way you will stunt your growth is if you lift wrong.

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    Ambassador of pain Possum's Avatar
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    Default

    For a start strength training on any body part at a young age can stunt growth if your bones and joints have not fully developed.

    Youve also got no shoulders, legs or lower back exercises.

    Also if you want to build muscle AND gain strength up the reps, 6 reps is a little low to use for hypertrophy. Use 4 or 5 sets starting from 10 reps going down to 6. e.g 10-8-8-6-6
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    Thanks, but if you noticed none of those exercises put pressure on my legs or spine, therefore risk of contracting it too much is lowered.
    And squats no matter your form are going to put pressure on your legs and spine because they are supose to.

    But if I do use this workout with little reps what would i end up geting instead of size or strenght??

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    High on Life linedriver465's Avatar
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    Quote Originally Posted by Oneivan92 View Post
    Thanks, but if you noticed none of those exercises put pressure on my legs or spine, therefore risk of contracting it too much is lowered.
    And squats no matter your form are going to put pressure on your legs and spine because they are supose to.

    But if I do use this workout with little reps what would i end up geting instead of size or strenght??
    because of the lower reps you would have more weight and would focus more on strength. strength training can be extremely dangerous for a 15yo and can close growth plats and stunt growth. USE DOUG's 4 day Split!!!!! For an example of a muscle building workout.
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    Firstly you need to consider your age. Your 15 according to your info. If so then you do not want to be following an adult program yet.

    Secondly I think you need to clearly state your goal. Do you want to train to improve wrestling or to get bigger? I say this because following a bodybuilding routine will not provide you with the maximum benefit for your sport. I notice you mention Freestyle wrestling. I also note your age, at 15.

    If you want to lift weights to improve your wrestling then you do not want to follow a hypertrophy (bodybuilding) routine. This will add mass over strength and muscular endurance. Added mass will put you into a higher weight category without the corresponding strength gains and effectively hinder your performance, added strength and/or muscular endurance will make you a better wrestler.

    I would spend time talking to wrestling coaches who can guide you, and come up with a program suited to your age and goals and tailored to where you are on your growth cycle. I think your current routine is not good for a 15 year old, its too intense for a start and your body is not yet ready for it. I would start as a base with reading the following articles that Doug wrote on this very site.

    http://www.muscleandstrength.com/art...rs-part-1.html

    If getting bigger is your goal, then still take heed of that article. I would avoid the four day split workout suggested for at least another year or so, and wait until your body id ready for it. I don't want to appear condescending in any way, I have already made mistakes with weight training when your age, and hopefully can help you repeating mistakes I made.
    Last edited by oakbark; 04-04-2008 at 07:26 PM.

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    Exactly this workout is more strenght orianted. That is why the reps are low, because i am building more trenght for freestyle wrestling season. But how can weightlifitng stunt my growth if i only put pressure on my arms, somwhat. It would only make sence if my arms stop growing. Which I'm not even expecting to get any longer because it would be pointless anyway.

    Ps. My coach does not care, he just wants me to to cardio, but it obviosly wont help with strenght aspect of the sport.

  11. #11
    M&S Elite Member scorpionusa's Avatar
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    I have to agree with oakbark, especially where it comes to the freestyle wrestling. Freestyle is the most aggressive of the three main styles of wrestling. You need strong legs for freestyle. A lot of the mat wrestling involves throwing a leg, or using your lower body for leverage to expose your opponent's back and when trying to keep someone from hitting you with a bow and arrow, you need strong legs.
    You are not going to want to add bulk if you continue wrestling. You want to be as strong as you can be at the lowest healthy weight possible.
    Definately check out the workout pages. Talk with your coach, also.
    Wrestling is a very difficult sport, you need to have all muscle groups strong, otherwise you can be dominated on the mat and even worse, hurt.
    You need a balance in your routine, you need a strong upper body, strong lower body and a strong core.

    Scorp
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    ok guys no offence. but i asked to critique my workout. not my wrestling styles etc.
    I want to know if that is the right order, if i'm under training or over training, and so.

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    I would say the general consensus was that at 15 years old you should not be following a strength training program but a program suitable for your age, which is explained as to why in the articles Doug wrote and that I linked from this very website.

    The strength based routine should be left for at least another year or two until your ready for it.

  14. #14
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Oneivan92 View Post
    Exactly this workout is more strenght orianted. That is why the reps are low, because i am building more trenght for freestyle wrestling season. But how can weightlifitng stunt my growth if i only put pressure on my arms, somwhat. It would only make sence if my arms stop growing. Which I'm not even expecting to get any longer because it would be pointless anyway.

    Ps. My coach does not care, he just wants me to to cardio, but it obviosly wont help with strenght aspect of the sport.
    Having read though all the posts in this thread, it seems to me that you are already rejecting the information that you have been given and no matter what, you are going to do that routine.

    Just to clarify the subject of the bones; There are more bones in the body apart from the legs, that wont of closed off at age 15. The legs are also an important part of wrestling and disregarding leg training is foolish.

    I strongly suggest that you read the article on Training for children and teenagers before deciding on what you want to do in the future.
    Doug

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