Decided NOT to juice...but need a workout routine!!

[icer2k]

Alright im 16 and i decided NOT to juice till im 21 if at all...Ive been working out for about a year now and at first i was making gains like every week...then the last 2 months ive been gradually getting weaker...ive been using the Max-OT workout...could someone make me up a routine to use to get size and strength?...need to definetly get stronger for upcoming football season...

im taking Trac Creatine and have some Whey Protein shakes and Muscle Milk

 

[b fold the truth]

Can you give me your bodyweight, height, etc...

What about what your strength is like now?

What exercises do you love?

Which ones do you hate?

B True

 

[icer2k]

im 6'0 175 lbs...15% bf

our gym is pretty old and crappy...only the basic stuff so the exercises cant be to elaborate

 

[Mjollnir]

im 6'0 175 lbs...15% bf

our gym is pretty old and crappy...only the basic stuff so the exercises cant be to elaborate

First off, smart move on holding off on the juice. Smarter move never to start at all.

As far as not getting 'elaborate' in your exercises: at 16 and your body spec's, getting elaborate is the last thing you need. Stick to basic, compound power exercises/lifts to build up a decent base and then, and only then, start to think about muscle-specific training.

Here, you can't go wrong with these: http://www.testosterone.net/articles/170top9.html

 

[benchmonster]

Great move on holding off on the AAS. I did not start on them till age 26 personally. You will do a lot of growing anyway without them till mid 20's so no sense short circuiting that unless you have a chance to be a professional athlete.

Main thing for now is get stronger on the compound movements. Make sure you are squatting benching and occasionally deadlifting and doing accessory work for the muscles involved. If you main goal is getting stronger, go to elitefts.com and read every single article in the article section.

My recommendation would be to just get used to the movements, and get as strong as you can till around age 20 or so, then decide if you want to do bodybuilding, powerlifting, strongman, just stay in shape, or whatever.

B.