1 year goal

[YoungIntricateMuscle]

I have realized that gaining a lot of muscle takes more then 4 intense months, but i takes more like a whole year of dieting and training. So i made my plan for the future year. Right now i am at 137 pounds 10.5% bodyfat, 5ft 7, ectomorph, 16 years old. I plan to bulk over the summer to only 144 pounds as i don't have access to the gym as much and lots of food since i will be in europe for the whole summer.

So September 3rd, which is a sunday, will start out my 42 week journey, and i should be at 144 pounds (7 pounds i gained over the summer)

My plan is to get from 144lbs 10% bf to 164lbs 7% bf (20 pounds of all muscle)

Here it is below. As you can see i plan to have my 1 rep max go up by 5 pounds a week, which i will keep track based on my 8 rep max. It would be easier to keep track by doing flat bench press all the time but, you have to switch it up so that's what i will be doing

I will be working out 3 times a week and eating 250-300 grams of protein and 200 grams of carbs, and 100 grams fat a day when mass dieting.

I just need someone to look it over and tell me if the weight gains of 1 pound a week and strength gains based on bench press are realistic per week. By the end of the 10 months i hope to get my 1 rep bench press to 300 lbs.

My Current Workout - 45 minute workout session - I will compress this to three times a week, Chest, tri's, and shoulder then Legs then Back and bi's for september thru june, due to future job.

Sun. - Rest (diet cheat day)
Mon. - Chest - 4 sets (weight increase on each set) bench press(alternate from flat/incline/decline each week) , 1 set bench press burnout, and 1 superset incline dumbell flies for isolation and then 5 sets of dips to max
Tues. - Shoulders and Abs - 4 sets (weight increase on each set)dumbell shoulder press, 1 set dumbell shoulder press burnout, 1 superset lateral rises, 3 supersets of shrugs
Weds. - Legs
Quads-
4 sets (weight increase on each set) sqauts, 1 burnout set squats, and 1 superset leg extension
Hams -
4 sets (weight increase on each set) straight legs, 1 set burnout straight leg, and 1 superset leg reverse curls
Calves - 3 strip sets on seated machine
Thurs. - Biceps, triceps, and abs
Biceps
2 sets Barbell Curl - 6 reps
2 sets Inclined Curl - 6 reps
2 sets Preacher Curl - 6 reps
2 sets of Chin-Ups - as many as possible
Triceps
Triceps Rope Pressdown, 2 sets of 4-6 reps
One Arm Triceps Extension, 2 sets of 4-6 reps (each arm)
Skull Crushers, 2 sets of 4-6 reps
Kickbacks, 2 sets of 4-6 reps (each arm)

Friday - Back and Abs
5 sets wide grips pullups to max, 4 sets (weight increase on each set) of dumbell rows, 1 set row burnout, and 3 strip sets of lat pulldowns
Sat. - Rest

Week 1 – 145 (lbs bodyweight) – Mass Gain – BP(bench press 1 rep max) – 160 (130 x 8) – Flat - BB

Week 2 – 146 – Mass Gain – BP – 165 (135 x8) – Incline - BB

Week 3 - 147 – Mass Gain – BP – 170 (140 x 8) – Decline - BB

Week 4 - 148 – Mass Gain– BP – 175 (145 x 8) – Flat - BB

Week 5 - 149 – Mass Gain– BP – 180 (150 x8) – Incline - BB

Week 6 - 150 – Mass Gain– BP – 185 (155 x 8) – Decline - BB

Week 7 - 151 – Mass Gain– BP – 190 (160 x 8) – Flat - BB

Week 8 - 152 – Mass Gain– BP – 195 (165x 8) – Incline - BB

Week 9 - 153 – Mass Gain– BP – 200 (170 x8) – Decline - BB

Week 10 - 154 – Mass Gain– BP – 205 (175 x 8) – Flat - DB

Week 11 - 155 – Mass Gain– BP – 210 (180 x 8) – Incline - DB

Week 12 - 156 – Mass Gain– BP – 215 (185 x 8) – Decline - DB

Week 13 - 157 – Mass Gain– BP – 220 (190 x 8) – Flat - DB

Week 14 - 158 – Mass Gain – BP – 225 (195 x 8) – Incline - DB

Week 15 - 159 – Mass Gain– BP – 230 (200 x 8) – Decline - DB

Week 16 - 160 – Mass Gain– BP – 235 (205 x 8) – Flat -DB

Week 17 - 161 – Mass Gain– BP – 240 (210 x 8) – Incline -DB

Week 18 - 162 – Mass Gain– BP – 245 (215 x 8) – Decline -DB

Week 19 - 163 – Mass Gain– BP – 250 (220 x 8) – Flat - DB

Week 20 - 164 – Mass Gain– BP – 255 – Flat - BB - By January 20th, 2007 (8 reps of 225 with four “45lbs” plates)

Week 21 – 163 – Fat loss – 12% bf- Boxing/Wrestling

Week 22 – 162 – Fat loss – 11% bf - Boxing/Wrestling

Week 23 – 161 – Fat loss – 10% bf – Back to normal - Boxing/Wrestling

Week 24 – 160.5 – Fat loss – 9.5% bf (February 17) – Boxing/Wrestling



Week 25 – 160 – Fat Loss – 9% bf- Boxing/Wrestling

Week 26 – 159.5 – Fat loss – 8.5% bf- Boxing/Wrestling

Week 27 – 159 - Fat loss – 8.0% bf - Boxing/Wrestling

Week 28 – 158 - Fat loss - 7.5 bf(March 17) - Boxing/Wrestling

Week 29 –159 - Mass gain – BP – 255 -

Week 30 – 160- Mass gain – BP - 260 (March 31st)

Week 31 - 161- Mass gain – BP - 265

Week 32 - 162- Mass gain – BP - 270

Week 33 - 163- Mass gain – BP - 275

Week 34 - 164- Mass gain – BP - 280

Week 35 - 165- Mass gain – BP- 285

Week 36 - 166- Mass gain – BP -290

Week 37 - 167- Mass gain – BP- 295

Week 38 - 168- Mass gain – 300 POUND BENCH PRESS – May 26, 2006

Week 39 - 167- Fat Loss – 10% bf

Week 40 – 166 – Fat Loss – 9 % bf(June 9th)

Week 41 – 165 - Fat Loss – 8% bf

Week 42 – 164 - Fat Loss – 7 % bf (Sat. June 23rd) Graduation Day

 

[oso0690]

I have realized that gaining a lot of muscle takes more then 4 intense months, but i takes more like a whole year of dieting and training. So i made my plan for the future year. Right now i am at 137 pounds 10.5% bodyfat, 5ft 7, ectomorph, 16 years old. I plan to bulk over the summer to only 144 pounds as i don't have access to the gym as much and lots of food since i will be in europe for the whole summer.

So September 3rd, which is a sunday, will start out my 42 week journey, and i should be at 144 pounds (7 pounds i gained over the summer)

My plan is to get from 144lbs 10% bf to 164lbs 7% bf (20 pounds of all muscle)

Here it is below. As you can see i plan to have my 1 rep max go up by 5 pounds a week, which i will keep track based on my 8 rep max. It would be easier to keep track by doing flat bench press all the time but, you have to switch it up so that's what i will be doing

I will be working out 3 times a week and eating 250-300 grams of protein and 200 grams of carbs, and 100 grams fat a day when mass dieting.

I just need someone to look it over and tell me if the weight gains of 1 pound a week and strength gains based on bench press are realistic per week. By the end of the 10 months i hope to get my 1 rep bench press to 300 lbs.

My Current Workout - 45 minute workout session - I will compress this to three times a week, Chest, tri's, and shoulder then Legs then Back and bi's for september thru june, due to future job.

Sun. - Rest (diet cheat day)
Mon. - Chest - 4 sets (weight increase on each set) bench press(alternate from flat/incline/decline each week) , 1 set bench press burnout, and 1 superset incline dumbell flies for isolation and then 5 sets of dips to max
Tues. - Shoulders and Abs - 4 sets (weight increase on each set)dumbell shoulder press, 1 set dumbell shoulder press burnout, 1 superset lateral rises, 3 supersets of shrugs
Weds. - Legs
Quads-
4 sets (weight increase on each set) sqauts, 1 burnout set squats, and 1 superset leg extension
Hams -
4 sets (weight increase on each set) straight legs, 1 set burnout straight leg, and 1 superset leg reverse curls
Calves - 3 strip sets on seated machine
Thurs. - Biceps, triceps, and abs
Biceps
2 sets Barbell Curl - 6 reps
2 sets Inclined Curl - 6 reps
2 sets Preacher Curl - 6 reps
2 sets of Chin-Ups - as many as possible
Triceps
Triceps Rope Pressdown, 2 sets of 4-6 reps
One Arm Triceps Extension, 2 sets of 4-6 reps (each arm)
Skull Crushers, 2 sets of 4-6 reps
Kickbacks, 2 sets of 4-6 reps (each arm)

Friday - Back and Abs
5 sets wide grips pullups to max, 4 sets (weight increase on each set) of dumbell rows, 1 set row burnout, and 3 strip sets of lat pulldowns
Sat. - Rest

Week 1 – 145 (lbs bodyweight) – Mass Gain – BP(bench press 1 rep max) – 160 (130 x 8) – Flat - BB

Week 2 – 146 – Mass Gain – BP – 165 (135 x8) – Incline - BB

Week 3 - 147 – Mass Gain – BP – 170 (140 x 8) – Decline - BB

Week 4 - 148 – Mass Gain– BP – 175 (145 x 8) – Flat - BB

Week 5 - 149 – Mass Gain– BP – 180 (150 x8) – Incline - BB

Week 6 - 150 – Mass Gain– BP – 185 (155 x 8) – Decline - BB

Week 7 - 151 – Mass Gain– BP – 190 (160 x 8) – Flat - BB

Week 8 - 152 – Mass Gain– BP – 195 (165x 8) – Incline - BB

Week 9 - 153 – Mass Gain– BP – 200 (170 x8) – Decline - BB

Week 10 - 154 – Mass Gain– BP – 205 (175 x 8) – Flat - DB

Week 11 - 155 – Mass Gain– BP – 210 (180 x 8) – Incline - DB

Week 12 - 156 – Mass Gain– BP – 215 (185 x 8) – Decline - DB

Week 13 - 157 – Mass Gain– BP – 220 (190 x 8) – Flat - DB

Week 14 - 158 – Mass Gain – BP – 225 (195 x 8) – Incline - DB

Week 15 - 159 – Mass Gain– BP – 230 (200 x 8) – Decline - DB

Week 16 - 160 – Mass Gain– BP – 235 (205 x 8) – Flat -DB

Week 17 - 161 – Mass Gain– BP – 240 (210 x 8) – Incline -DB

Week 18 - 162 – Mass Gain– BP – 245 (215 x 8) – Decline -DB

Week 19 - 163 – Mass Gain– BP – 250 (220 x 8) – Flat - DB

Week 20 - 164 – Mass Gain– BP – 255 – Flat - BB - By January 20th, 2007 (8 reps of 225 with four “45lbs” plates)

Week 21 – 163 – Fat loss – 12% bf- Boxing/Wrestling

Week 22 – 162 – Fat loss – 11% bf - Boxing/Wrestling

Week 23 – 161 – Fat loss – 10% bf – Back to normal - Boxing/Wrestling

Week 24 – 160.5 – Fat loss – 9.5% bf (February 17) – Boxing/Wrestling



Week 25 – 160 – Fat Loss – 9% bf- Boxing/Wrestling

Week 26 – 159.5 – Fat loss – 8.5% bf- Boxing/Wrestling

Week 27 – 159 - Fat loss – 8.0% bf - Boxing/Wrestling

Week 28 – 158 - Fat loss - 7.5 bf(March 17) - Boxing/Wrestling

Week 29 –159 - Mass gain – BP – 255 -

Week 30 – 160- Mass gain – BP - 260 (March 31st)

Week 31 - 161- Mass gain – BP - 265

Week 32 - 162- Mass gain – BP - 270

Week 33 - 163- Mass gain – BP - 275

Week 34 - 164- Mass gain – BP - 280

Week 35 - 165- Mass gain – BP- 285

Week 36 - 166- Mass gain – BP -290

Week 37 - 167- Mass gain – BP- 295

Week 38 - 168- Mass gain – 300 POUND BENCH PRESS – May 26, 2006

Week 39 - 167- Fat Loss – 10% bf

Week 40 – 166 – Fat Loss – 9 % bf(June 9th)

Week 41 – 165 - Fat Loss – 8% bf

Week 42 – 164 - Fat Loss – 7 % bf (Sat. June 23rd) Graduation Day

Your goal of adding 1 lb muscle/fat a week is reasonable, but I highly doubt you'll be able to add 5lbs to your or 8rm for 20+ weeks. The 1rm seems a bit farfetched too, but it may be doable seeing all the westsiders aim for gaining 5 lbs a week. Also, you do realize that the angle of bench press adds or subtracts from the difficulty? I don't think incline will go up that fast, and even for declines, that is a lot of gain

 

[The Shadow]

you are looking at a gain of 23.4 pound of PURE MASS AND a drop in BF at the same time.

Knowing that a "pound" is worth abut 3500 calories and that you need to AVERAGE 0.56 pounds of lean mass per week, that requires an additional 1950 calories per week OVER AND ABOVE maintenance.


I don't think the weight program as listed will get you there.

Think along the lines of:

http://www.elitefitness.com/forum/showthread.php?t=98518&highlight=school





with a few testimonials...there are a TON more...just scattered on other threads:

http://www.elitefitness.com/forum/showthread.php?t=138371&highlight=school

 

[BiggT]

The link The Shadow provided is very good....also check out the sticky at the top of the training board too.

Anything based on gradually increasing big, compound lifts and eating more calories than you burn will grow muscle.

Your goals aren't unfathomable, but I think for a young guy with LOTS of room for growth, you're too worried about long-term planning. Just do the simple things on a consistent basis (getting strong and eating is 99% of this) and don't sweat the other 1% details and you will be fine.

One thing, you said 'switching it up' is good....that is not necessarily the case. If you're progressing with something, milk it for all it's worth.....at your level you can make consistent, solid gains for quite a while.....you need a guage, something you can measure progress with.

If you bench 200x5 today and 235x5 in three months, you made progress.....if you bench 205x5 today and do a different press every week for 3 months and you still bench 205x5 in three months, then you wasted your time.

 

[Anthrax Invasion]

Having a plan is good, but trying to plan out every week in detail like that is a bit of a waste. Get a scale to weigh yourself at a 0.2 gradient, gain between 0.8 and 1.0 pounds a week, eat at least your bodyweight (lbs.) in grams of protein, and follow any non-moronic training plan (Lyle's Bulking Routine, 5x5, HST, DC [within reason], WSB [really, if you're looking to PL], or some generic program that follows the principles of muscle growth). This should get you there, while keeping you relatively lean (depending, of course, upon your ability to partition calories).

Trying to gain too fast will just lead to excess fat gain - not worthwhile, in my opinion. Bulk a bit slower, take some fat with it, and then shed it off in the end (provided you don't get too fat in between).

Maybe try a shot of apple cider vinegar with higher carb meals and with big meals in general to help with partitioning.

Maybe buy UD2.0 and try the mass gaining version if you want to add mass (albeit at a slower rate) while staying lean (i.e., really minimal fat gain).

Or, try AAS.

 

[The Shadow]

Or, try AAS.

Brilliant.

 

[Maks]

Or, try AAS.

Recommending AAS to a 16 year old is really, really bad form.

Dont listen to this. If you really want to try them out (which i wont recommend), you have plenty of time for that lots of years later and AFTER you have gained 50 pounds.

Really, this makes me puke.

 

[Anthrax Invasion]

Recommending AAS to a 16 year old is really, really bad form.

Dont listen to this. If you really want to try them out (which i wont recommend), you have plenty of time for that lots of years later and AFTER you have gained 50 pounds.

Really, this makes me puke.

It was a joke, settle the fuck down.

 

[Maks]

Ok, my joke detector was not on. Well, what can i say. Im german.

 

[Anthrax Invasion]

Ok, my joke detector was not on. Well, what can i say. Im german.

Word? Me too. Italian & German.