Help me!!!

[skumster22]

Ok well first I would like to give a little bit of info about myself.. I am young, Just 16. I am 5'8'', 168lbs. I am currently playing football but as the season is nearing end I am researching for my lifting. In the summer I maxed bench at 265lbs but I am looking to improve this over the winter. I have taken protein, creatine, stackers but I want more results. I do not want to get fat, just add more strength and more size. My workout use to look liek this..Monday = Chest/Tri's... Tuesday= Shoulders/Back/Bi's... Wensday= Legs... Thursday = Monday workout... Friday = Tuesdays workout. You guys have the experience I do not. What supplements should I take. I have taken Phosphagen HP, Myoplex Mass, Cell Tech, Phosphagain 2, Growth Factor X... Not at one time but in the past.. Please Help! Here is my workout...

Monday---- Bench Press..I do the powercharts its like 8rep, 6rep, 4rep, 3rep, 2rep, 1rep, 4rep.. I do incline bench and only do 4reps of 10 with a certain weight.. I use this machine called the peck deck and I do 4 sets of 10 on there also.. I than move to tri's where I do all sorts of small exercises started off by dips.. Than i do pulldowns both ways with the hands... Sum overhead exercises and pushups and call it a day.. Tuesday ----I start with military press behind the head, than in front.. I do little individual shoulder exercises.. Than do sum pullups.. I than do Lat pull down behind my head.. I do dead lifts also on this day.. This day is basically my longest day because i do a lot of individual exercises that i do not know the names for..Its tough some times to go into squats the next day after dead lifting...Wensday ---- This is a short day for me.. I do squats, Quad curls.. Hamstring curls.. Lunges with weights.. And than run.. Help me revise, new exercises. Best supplement combo for my age..

 

[sysopt]

I wouldn't worry too much about the supplements, just eat plenty of good food and train smart. Stick to the basic compound movements: Squats, deadlifts, bench, military, pullups/chins, rows. I think you should be more interested in strength than size. Power plays a huge roll in sports, and therefore you dont want to put on useless weight. Just because you're bigger doesnt make you a better player. This also depends on what position you are playing. In any case, the core of your training should be in the lower rep ranges to optimize strength which would be about 3-6, I prefer 5. A great way to improve your bench if you've been at it for a while, is to do external rotator cuff work. Good luck.