Work out sched?

[Paladin]

I'm 16 years old 5'8, 140 lbs and about 7-9% body fat and need to build up muscle and lots of it.

im very active, my heart beats 40 times a minute.. much lower then anyone else I know. I dont think I have to worry on cardio but thats IMO.

Does anyone who's been building for a while, preferably a pro who knows exactly what they are doing, who can sort of lay out a weekly work out plan? It'd be greatly appreciated!

 

[Fyre]

I'm going to move this to the Training Forum. You will get far more answers there.

 

[Fyre]

What does your current training schedule look like? Are you just starting out? Also, at your age, your eating is going to be the most important thing in your growth. What does your diet typically look like in a day?
The more info you gives us, the more we can help.

 

[Paladin]

i dont have a work out shed thats like set in stone like most everyone else.

But throughout the week I work upper and lower back, shoulders, inner and outter chest, tris and bis. legs.. I would definately like to some how get a shed goin that IS set in stone where I can be like, ok today is monday and here is all the work outs im going to be doing.

I eat a lot during the day, ive been trying to get 160 or so grams of protein, I do use creatine and glutamine post work out.

Not sure exactly on calorie intake but ill start to keep more tabs on that

 

[captain wacky]

Welcome,

First off EAT ALOT! bump your protein to about 250 Grams. Try to eat 5 to 6 times a day.

As far as training goes focus your workout around the Big three Deadlift, Bench, and squat. That will help build a good base.

Try a for day split:

Day 1 Legs
Day 2 Back/Tris
Day3 Rest
Day 4 Shoulders
Day 5 rest
Day 6 Chest/bi
Day 7 Rest

Rember muscle fibers repair themselves in deep sleep (REM) so get plenty of it.

Hope it helps

 

[Paladin]

looks good but too much resting IMO =\

and ive noticed that trying to work inner chest and outter chest in same day is hella hard because you're so tired by the time u get to the inner chest (assuming u did outter first)

ill play with the split and post it here and tell me what u guys think, thanks!

 

[Bast]

well. this might work.
1.Legs
2.Chest/Abs
3.Back/Traps
4.Shoulders/Tris
5.Biceps/Abs

 

[hornedfrogs07]

Bast has a good one, as does cap'n wacko. I've posted mine multiple times on here, so just look for it for my input.

 

[captain wacky]

looks good but too much resting IMO =\

and ive noticed that trying to work inner chest and outter chest in same day is hella hard because you're so tired by the time u get to the inner chest (assuming u did outter first)

ill play with the split and post it here and tell me what u guys think, thanks!

Take it from me bro you need to rest.

Also there is no such thing as inner or outter chest. The chest consists of the pec major and minor and each head cannot be isolated.

 

[Paladin]

well for example, there are excersizes you can do to improve your chest area near your armpits and there are others u can do to improve the area between your pecs.

 

[Bast]

well for example, there are excersizes you can do to improve your chest area near your armpits and there are others u can do to improve the area between your pecs.

NOT A CHANCE IN HELL. Sorry but thats the facts.

 

[Paladin]

so you have to just improve your pecs as a whole to get that effect?

 

[captain wacky]

so you have to just improve your pecs as a whole to get that effect?

2 best chest excersizes for chest IMO are Flat bench, Dips.

 

[captain wacky]

However I have read that decline db presses incorpartes the most muscle fibers.

 

[Paladin]

Hmm.. declines.. I'll definately have to start doing them. Currently i've only been inclining, flat benching and dipping but i've heard lots of other people speaking positive of declines as well.

thanks for the wisdom

 

[captain wacky]

Hmm.. declines.. I'll definately have to start doing them. Currently i've only been inclining, flat benching and dipping but i've heard lots of other people speaking positive of declines as well.

thanks for the wisdom

I don't do inclines anymore find that they hit my shoulders alot more then chest.

 

[Paladin]

true dat.. maybe move up some more flat benches and a little more dips?