Reply With QuoteI would say that you are too young but you won´t pay attention to it anyway.
Too many off days and some muscles are not in your program.
Try this to see what those exercises are:
http://www.exrx.net/Lists/Directory.html
Please help.
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Thread: Please help.
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05-31-2004, 07:28 PM #1Registered User
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Please help.
Hello im new here and i came to get help on my workout routines and basically help on working out. im 14 years old im 5 foot 6 in a half inches tall, i weigh 120lbs, my max in bench is 135lbs, incline 125lbs, power clean 135lbs, and squat is 195lbs, ive only worked out during football season at school but its the summer and i needed a good work out routine, so i figured this one out....
Monday - off
Tuesday - off
Wednesday - Chest/Biceps
Thursday - off
Friday - Shoulders/Legs
Saturday - off
Sunday - Back/Triceps
Chest
Flat Bench Press 4 sets
Dumbell Flyes 2 sets
Biceps
Standing Barbell Curls 3 sets
Shoulders
Seated Military Press (with dumbells) 4 sets
Legs
Squats 4 sets
Back
Deadlift 3 sets
Triceps
Tricep Press down 2 sets
all exercises I do 6-10 reps.
As I increase the weight, I decrease the reps.
i was wondering if this work out would be good for me, and i didnt know what a seated military press, tricep press down, standing bar bell curls, or dumbell flys were so if u could answer my questions it would be greatly appreciated..
thanx....
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05-31-2004, 07:55 PM #2Monochromatic Bunny
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05-31-2004, 11:27 PM #3Registered User
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you wont really notice any visual gains at 14, but you could get stronger yeah.
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06-01-2004, 12:11 AM #4Registered User
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Being able to clean 135 pounds at your age is damn good. Your squat is good, too. Sounds to me like you just need to work on your chest more. You're already way ahead of most people in your age group, though.
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06-01-2004, 01:33 AM #5Fueled by Testosterone MODERATOR
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I would increase the volume of your workout more, in paritcular for your back and legs. I would increase the following:
Chest: 8-10 sets
Shoulders: 6-8 sets
Legs: 12-14 sets
Back: 12-14 sets
Your arms might be fine where they are. The arms don't need all that much volume to grow because of peripheral work on back, chest, and shoulder days.
For your legs, you need to hit you hamstrings. I would suggest Romanian deadlifts as another excellent compound lift. For your back, I would try to hit your lats up more. Chinups and/or rows are a good idea. www.exrx.net is an excellent site to get ideas for a routine.
Over time you will learn how much work is good for each of your body parts. You can adjust the volume accordingly as time goes on.The only time it's bad to feel the burn is when you're peeing...
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