What is THE BEST work out for a small guy?

[JeetKuneDo]

I am currently 143lbs, with a body fat percentage of 6.5% .. i have been training 8months now. i train Mon/Wed/Friday .. split routeins. 3 sets of 10,8,6 reps ...

Mon:
Squats Deadlifts Legpress Leg Curl
Incline Bench Flat bench Flys

Wed/Fri
Deadlift Hammer Curls Wrist curl
Precher Curl Concentration Curl Kicbacks
Overhead Cable pull Press Behind Neck
Trap side Lifts, Upright rows, Lat Pull downs

what supplements should i use to help me gain strength and mass quickly? Also any ideas on training techniques\schemes?? I read alot about diffrent schemes.. but what is THE BEST? should i try HIT ?.. i bench 154 x 6, and squat 198 x 6. I curl 79.2 x 6. Any ideas guys? any feedback appreciated.

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"i said empty your mind. B formless shapless like water. U put water in a cup, it becomes the cup, u put water in a bottle it becomes the bottle. Now water can flow or it can crash ... b water my freind" - Bruce Lee

 

[ssj-hawk]

either tho i'm not an expert, i think you should workout the upper and lower body on different days.

mon - tri,chest,( may want to add in shoulders).

wed- bi,back( or put in shoulders on this day)

fri - legs..

 

[Valdez]

HIT should not be done by someone in your situation (or ever, LOL... couldn't resist)

I started BB two years ago at very similar stats, I was 150@6% a ex-gymnast. What worked well for me was to take it slow and do alot of pullups, dumbell work (all movements), and cable rows. It took me about 9 months to put together a solid 4 day split that worked the whole body including legs. what you have outlined looks good for you.

stay away from supplements for the time being it is necessary to learn proper BB nutrition first. go to www.t-mag.com and look at the articles there.

you need to arrange the order of your exercises (not sure if that's the order you do them?) by compounds first then isolations and accessary movements.

 

[Valdez]

Originally posted by ssj-hawk:
either tho i'm not an expert, i think you should workout the upper and lower body on different days.

mon - tri,chest,( may want to add in shoulders).

wed- bi,back( or put in shoulders on this day)

fri - legs..

that's a really good split, I made good gains off that very one. I did shoulders on chest day btw.

 

[JeetKuneDo]

ok will try! thanx for the ideas guys!
....and the puns!

------------------
"i said empty your mind. B formless shapless like water. U put water in a cup, it becomes the cup, u put water in a bottle it becomes the bottle. Now water can flow or it can crash ... b water my freind" - Bruce Lee

 

[strengthmonster]

Some good advice there.
Like they said learn the basic movements first. Do your compounds and isolation work and learn control as well as mind-muscle connection before attempting a HIT programme. It takes a few years before you can gain this experience. Trouble is too many new guys think that they have the technique right. It takes years before you realise how bad you were when you started out. Kinda like driving a car, over here every 17 yr old thinks they are a good driver. So did I but it wasn't until years of experience later that I realised how reckless I was.

As you are new, you will grow simply as it is all new to you and a shock to the body so don't yet concern yourself with specialising. I know you probably can't wait to 'get big' but it takes time and patience my friend. At least you have started well and are learning as much as you can. Keep it up and you will suceed.

 

[JeetKuneDo]

ok thanx strength monster, i will continue to focus & spend time on my teqnique ...
I thought at 8months lifting, i was fairly well experience! wow, i have learned alot from you guys already, thanx for the help!

------------------
"i said empty your mind. B formless shapless like water. U put water in a cup, it becomes the cup, u put water in a bottle it becomes the bottle. Now water can flow or it can crash ... b water my freind" - Bruce Lee