Question

[Winter]

Sup guys.

As you can see, I'm new here, but not to working out. I've been working out for about a year now and I've seen some major results. The thing is, I wanna see more and here's my routine.

Saturday: Chest & Shoulders
Sunday: Off
Monday: Off
Tuesday: Legs & Abs & Tris
Wednsday: Bis & Back
Thursday: Off
Friday: Off

As you can see, I only work Chest or whatever other muscle only once a week. Should I trying doing them more? I wanna stack on a lot more size for football next year, which is in August.

Thanks guys.

 

[Vennom96]

Post your routine and your diet and we'll see if we can help.

Also what are your stats? (Age, height, weight, etc)

 

[luquillo78]

The split sounds ok. Remember that after the 1st year of training, gains are much slower.

 

[Winter]

Chest & Shoulders
Flatbench 4sets: 15,12,10,8
Incline 3sets: 12,10,8
Pec flies 3sets: 12,10,8
Cable Crossovers 3sets: 12,12,12
Shoulders
Shoulder flies 4sets: 15,12,10,8
Isolat. shoulder press 4sets: 15,12,10,8
Military Press 3sets: 12,10,8
Arnold Press 3sets: 10,10,10

Legs
Squats 5sets: 5x5
Deadlifts 4sets: 4x5
Legpress 3sets: 12,10,8
Calves 3sets: 20,15,15
Quads 5sets: 5x5
Triceps
Tricep pulldowns 5sets: 15,12,10,8,6
Skull Crushers 3sets: 12,10,8
Single Arm Tric Pulldowns 3sets: 12,10,8
Kickbacks 3sets: 12,10,8
Abs
Situps(Inclined) 4sets: 40,35,30,25
Legraises 2sets: 10,10
Situps(Inclined w/ ball) 2sets: 30,20

Back
Widegrip lat pulldowns 4sets: 15,12,10,8,6
Close grip lat pulldowns 4sets: 15,12,10,8,6
Isolat Back Machine 3sets: 12,10,8
Inclined back pulls 3sets: 12,10,8
Seated Rows 3sets: 12,10,8
Biceps
Negatives & Precure curls(Super sets) 3sets: 10,10,10(Negatives)/6,6,6(Curls)
Bicep Curls 3sets: 12,10,8
Seated Bicep Curls 3sets: 12,10,8
Slowburn curls

My diet
Breakfast: Protein shake(Muscle Milk), 2eggs, english muffin & 2slices of ham

Lunch: Whatever the school serves & 2cartons of chocolate milk(8g of protein/carton)

When I get home from school: Protein Shake

Dinner: Beef/Chicken/Pork & Whatever veggies my mom cooks up. I try to keep everything as healthy as possible.

Before bed: Protein shake, coldcuts & some breads

Personal Info
Height: 5'8
Weight: 171lbs
Age: 15

 

[Powerathlete]

How long have you been doing this routine?

 

[Winter]

About a month now. I hear that you should change up the excercises every 3weeks or so?

 

[Winter]

Also, I'm not sure what my %BF is, but the last time I checked (Before football season) was 11.1%, but I'm sure it dropped down to atleast 10%.

 

[Powerathlete]

I would keep on with the same program for now. It looks okay and strength gains take consistent lifting over 4-6 weeks before significant changes are made.

 

[racistbassist]

You need some more food, I noticed most of your meals are just milk with protein (or water depending on how you make your shakes).

Switch up your routine begining of every month, thats what I do, get awsome results. Or you could do what I used to do, every week alternate excersizes.

 

[Behemoth]

You don't need to change exercises if you can manage to keep increasing the weight. I really like 5x5, it's a great routine. HST is pretty good too, though I have to use higher volume than they suggest in their sample routines.

 

[Winter]

You need some more food, I noticed most of your meals are just milk with protein (or water depending on how you make your shakes).

Switch up your routine begining of every month, thats what I do, get awsome results. Or you could do what I used to do, every week alternate excersizes.

I've changed my diet drastically in the past month.

I'm now eating around 6-8meals a day now. All consisting of whole wheats, eggs and leanmeats. Also, fatfree milk really kicks major ass.