Thread: This or that?

Originally Posted by CHUN

AGE - 15.5
HEIGHT - 5'10"
WEIGHT - 175
BACKGROUND - Play football and wrestle. Lifted last spring and summer using
the "this" program but petered out when football started.
Started this spring using same program but am considering
going to "that" program.

"This" program...
MON - Quads, Hams and Calves
1) Full squats - 4 sets...8 reps
2) Leg Press - 2 sets...8 reps
3) Leg Curls - 4 sets...8 reps
4) Standing Calve Raises - 4 sets...12 reps

WED - Pec's, Delts and Tri's
1) Bench Press - 4 sets...8 reps
2) Low Incline DB Bench Press - 2 sets...8 reps
3) Seated DB Press - 4 sets...8 reps
4) Skullcrushers - 4 sets...8 reps

FRI - Back and Bi's
1) Pull-ups - 2 sets...10 reps
2) Bent Barbell Rows - 4 sets...8 reps
3) Dead Lifts - 4 sets...8 reps
4) Barbell Curls - 4 sets...8 reps

"That" program...
MON - Quads, Hams, Pecs and Back
1) Full Squats - 4 sets...8 reps
2) Leg Curls - 4 sets...8 reps
3) Low Incline DB Bench Press - 4 sets...8 reps
4) Bent Barbell Rows - 4 sets...8 reps

WED - Delts, Tri's, Bi's and Traps
1) Seated DB Press - 4 sets...8 reps
2) Skullcrushers - 4 sets...8 reps
3) Barbell Curls - 4 sets...8 reps
4) Barbell Shrugs - 4 sets...8 reps

FRI - Quads, Hams, Pecs and Back
1) Leg Press - 4 sets...8 reps
2) Leg Curls - 4 sets...8 reps
3) Bench Press - 4 sets...8 reps
4) Dead Lifts - 4 sets...8 reps

Many opinions please!

It's funny that you used the words "this" and "that", rather than just a simple 1 and 2 or A and B.... lol.

I'm so tempted to say "the other" (Seinfeld reference, anyone?).

But seriously...I would go with the first one (this??). That's basically a push pull. Although, either splice the two upper days together or split lower into separate days for push and pull -- otherwise you're training your lower body unevenly.

I'd move deadlifts to the lower day or lower pull if you decide to take that route. Deadlifts are a ham/glute-dominant lift, and should be treated as such.

I'll spare Merkaba the post: IN DETAIL PLEASE POST YOUR DIET.

Thanks for your reply. When doing the "this" routine I've had a lot of people say I am too young for that type of workout and suggested I go with a "full-body" approach. That's what I was gearing the "that" routine towards. I know every workout isn't full-body but it's closer to the mark. As far as diet...I eat alot of everything. Mainly good food with some junk-food here and there. I feel that I'm a little young to make my diet any more complicated that that.
On a side note, don't people in your part of Canada ever say "Should I do this or that..."?

You're never too young to get your diet right. That's probably why your are "petered out" as you put it. You are not consuming enough to supply what your body needs to do the tasks you are asking it to do.

You misunderstood. I'm not petered out now, I "did" when football started. It had nothing to do with lack of energy due to diet but rather that I was simply being a typical teenager. Football took up a lot of time so I chose to stop lifting and focus on football. Since then, I've lurked on many forums and it seems that the biggest mistake many young guys make is getting way to complicated. I easily take in 1-2 grams of protein and 3-4 grams of carbs per pound of body weight and there's plenty of fats as well. The prevailing credo for most young guys seems to be LIFT, EAT, SLEEP, REPEAT. Size and strength are all that really matter to me now. I can tinker with my diet when I'm older and will probably have to. Do you have any input on my routine question?

Personally, I give you allot of credit Chun. You definitly got your shit together for a 15 year old.
Your routines are well thought out, consists of lots of compound movements and leave lots of time for rest. Even your diet, though not present, hints at a good balance of the macros.
I'm with Phineas on this one too. I'd go with the first routine but I too would move the deads to your lower day and in it's place, throw in chins on the back/bicep day.

Overall though, looks great.

Originally Posted by CHUN

AGE - 15.5
HEIGHT - 5'10"
WEIGHT - 175
BACKGROUND - Play football and wrestle. Lifted last spring and summer using
the "this" program but petered out when football started.
Started this spring using same program but am considering
going to "that" program.

"This" program...
MON - Quads, Hams and Calves
1) Full squats - 4 sets...8 reps
2) Leg Press - 2 sets...8 reps
3) Leg Curls - 4 sets...8 reps
4) Standing Calve Raises - 4 sets...12 reps

WED - Pec's, Delts and Tri's
1) Bench Press - 4 sets...8 reps
2) Low Incline DB Bench Press - 2 sets...8 reps
3) Seated DB Press - 4 sets...8 reps
4) Skullcrushers - 4 sets...8 reps

FRI - Back and Bi's
1) Pull-ups - 2 sets...10 reps
2) Bent Barbell Rows - 4 sets...8 reps
3) Dead Lifts - 4 sets...8 reps
4) Barbell Curls - 4 sets...8 reps

"That" program...
MON - Quads, Hams, Pecs and Back
1) Full Squats - 4 sets...8 reps
2) Leg Curls - 4 sets...8 reps
3) Low Incline DB Bench Press - 4 sets...8 reps
4) Bent Barbell Rows - 4 sets...8 reps

WED - Delts, Tri's, Bi's and Traps
1) Seated DB Press - 4 sets...8 reps
2) Skullcrushers - 4 sets...8 reps
3) Barbell Curls - 4 sets...8 reps
4) Barbell Shrugs - 4 sets...8 reps

FRI - Quads, Hams, Pecs and Back
1) Leg Press - 4 sets...8 reps
2) Leg Curls - 4 sets...8 reps
3) Bench Press - 4 sets...8 reps
4) Dead Lifts - 4 sets...8 reps

Many opinions please!

You're 15 going on 16. God bless you and enjoy the gains you're going to make.

You could probably make those same gains doing half of those workouts and just hitting the gym on Mondays, Wednesdays, and Fridays, though.

Give your programs a shot for six weeks and then reduce the work and do an abbreviated workout for another six weeks and compare your gains.

Again, enjoy the gains, Mr. Top Testosterone Level of Your Life! lol

Originally Posted by CHUN

I easily take in 1-2 grams of protein and 3-4 grams of carbs per pound of body weight and there's plenty of fats as well. The prevailing credo for most young guys seems to be LIFT, EAT, SLEEP, REPEAT. Size and strength are all that really matter to me now. I can tinker with my diet when I'm older and will probably have to. Do you have any input on my routine question?

And it sounds as if you have the diet part down as well.

Kudos.

Originally Posted by Phineas

I'd move deadlifts to the lower day or lower pull if you decide to take that route. Deadlifts are a ham/glute-dominant lift, and should be treated as such.

I tried doing that this week after squats and walking lunges. It was horrible, it felt like my ass was going to pull a hulk and burst out of my shorts, and I couldnt do as many as I normally do. I think Ill be going back to doing them on back day.

You are going to get ridiculously huge lol. Ride that test out as long as you can!

I will chime in with "this" workout being superior. You aren't too young for the program in my opinion.

I cangratulate you on the obvious research you have done.

I agree with phineas..what are you eating? And phineas, did you change your pic? I remember a nice physique...thought it was yours. I miss that pic.

Originally Posted by cheappinz

I agree with phineas..what are you eating? And phineas, did you change your pic? I remember a nice physique...thought it was yours. I miss that pic.

lol, umm I don't know what you're talking about. I've had the same avatar since I joined this board. It's a pic of Arnold in his prime crossed with Ronnie Coleman, both doing a front double bicep pose.

I've never posted pics of myself.