My Routine...

[Legion Kreinak]

Alright, I'm 15 and have been strength training for about five months thus far. I'm really into it and everything, love the idea of being in-shape and able to best other people in sports at school. I read alot about supplements (creatine was a close call at one point, but I decided not to use it) and figured I'd stick with a simple routine comprising of 8-10 exercises total. I do a full body routine, Monday, Wednesday, Friday. After alot of research online, I figured I'd be best doing 3-4 sets the following exercises with about 8-12 repititions total. I've rambled long enough. What I want to know is if you all think this is a sufficient workout in order to gain SLIGHT bulk and scuplt/tone/cut (whatever you wana call it) my muscles alot. I want to get toned and look sexy, not have alot of bulk. So here it is, and what each exercise works... (I do them in this order too):

Hips & Thighs
Squat Quads/Glutes
Lunge Quads/Glutes

Calves
Heel Raise Calves
Reverse Heel Raise Tibialis Anterior

Back
Bent-Over Row General Back
Chin-Ups Lats
Pull-Ups Lats
Shrug Upper Trapezius
Straight-Leg Deadlift Lower Back

Chest
Bench Press Lower Chest
Fly Outer Chest
Inclined Bench Press Upper Chest

Shoulders
Military Press Anterior Deltoid
Upright Row Lateral Deltoid
Row Posterior Deltoid

Upper Arms
Closegrip Bench Press Triceps
Extension Triceps
Curl Biceps

Forearms
Hammer Curl Brachioradialis
Wrist Curl Wrist Flexors
Reverse Wrist Curl Wrist Extensors

Waist
Crunch Abdominals
Hanging Hip Raise Abdominals
Side Bend Obliques
Twisting Crunch Obliques

 

[The Shadow]

Dedicate three days to training:

Day 1 - SQUATS AND MORE SQUATS

Day 2 - BENCH AND MILITARY PRESS

Day 3 - DEADLIFTS AND BENT ROWS



do nothing but these lifts and follow a good eating plan and in 8 weeks you will be 15-20 pound sheavier

 

[Legion Kreinak]

Hmm...

Eh, isn't that a little to... little? In the workout you described I'm not covering abs, all the heads of my deltoids, and there's no arm action (where are the biceps/triceps)? I mean I don't wanna get huge, like I said. I'd prefer to get cut, with some SLIGHT bulk increase. I admit, doing those wrist curls and all can be a little overdoing it, I don't know anyone that actually does them, and I don't know how much they really do for my overall appearance...

 

[The Shadow]

try it and you wull see how much work it really is...

 

[Legion Kreinak]

Well...

First off, I may try it, but how should I alternate? Monday, Tuesday, Wednesday then break on Thursday, then train three days, rest etc? Or day 1, 2, 3 are M, T, W respectively?

Second, it may be some degree of work, but point still stands, wouldn't it be necessary to train my arms to look more "ripped" and just to build strength in general? The workout you described only covers: Quads, Glutes, Chest (lower, unless you mean inclined bench, too), Anterior (front) Deltoids (and some synergists there with the military press too), traps, and the back in general (I know the rows do ALOT for the back)...

 

[Legion Kreinak]

Can anyone else...

Can anyone else please give me feedback on my routine and anything I can do to alter it to make it more effecient? I don't know if I'm incorporating too much into my workout, or simply covering the bases too many times over (i.e., doing too make workouts per muscle group)

 

[lemur]

do what corn told you to do, and you will gain everything you have ever imagined and then some.

I might add in a bit of ab work and a bit of calf work, but thats it.

deads and squats alone will put a lot of muscle mass on you, at the beginning there is no need for all the extra shit.

wrist curls are fine, I do them, but when you're just starting out anything but what corn said is just overkill.

deadlifts work the entire body, squats work just about the entire body, rows work biceps and the entire back (including rear delts), bench and OHP will strengthen your entire shoulder girdle and chest/triceps.

if you want to look cut, you need to have something to cut first. try it, trust me.

 

[Bong Hog]

That's a whole lot of volume you're doing there. Dude, man that freaks me out. You're doing 3-4 sets of 8-10 for each of those exercises three times a week? You're certainly not getting near failure, I take it. Are you following an HST type scheme? Lower the volume regardless.

I take it you've read up on HST? I'm not a huge fan of it, but if you're into full body workouts, maybe it's right for you.

And why no creatine? Only bad thing I can say about it is how much strength you lose when you stop taking it. Other than that, it's harmless, imo.

 

[Legion Kreinak]

Ahem...

Well, from what I heard, Creatine can effect you if you have any sort of kidney problems, since alot of it is flushed out through your kidneys. Also, the product hasn't been around long enough for people to really know what long-term effects it can actually cause, so it's not a 100% secure supplement yet. Chances are, anything like that is too good to be true, as far as I'm concerned.

As for Lemur, I see what you mean, about how it generally works your entire body. However, are you sure Deadlifts work the biceps? I was never a fan of those (I do straight-leg) but I guess I should try them out.

As for my entire routine, I wasn't going to failure, I realized. I figure people that I talked to beforehand were right: I need more bulk first. Therefore, I wanted to ask if you guys have a general idea of how many reps/sets to do to increase muscle mass. I've heard of 3-6 sets with 6-8 reps at 85-90% RM. Though, I don't see how that's better than 3-6 sets, 8-12 reps at 75-80% RM. Well, whatever, hit me up with an anwser. Thanks!

 

[Bootyshaker]

Dedicate three days to training:

Day 1 - SQUATS AND MORE SQUATS

Day 2 - BENCH AND MILITARY PRESS

Day 3 - DEADLIFTS AND BENT ROWS



do nothing but these lifts and follow a good eating plan and in 8 weeks you will be 15-20 pound sheavier

Hey cornholio!

This is the Bootyshaker, I remember you from about a year and a 1/2 back. I took some time off working out.(due to me realizing I have a drinking and drugging problem) I've been clean for about 3 1/2 months now.

But I am looking for a "BACK TO BASICS" program. I like the idea of this but what should my rep and sets be like.

Any help would be appreciated!

EASY DOES IT!

Bootyshaker