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Gaining Mass
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08-23-2006, 12:42 PM
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#1 |
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Registered User
Join Date: Aug 2006
Posts: 23
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Gaining Mass
Ok, I'm 14 years old, part of a family ( on my Dad's side )
who has been known to produce, what you call big men ( not muscular, just big boned ) my dad has a chest measurement of around 50 in., and my grand-dad had a chest measurement of 75 in. But, I inherited the figure from my mom's side, so my chest measurement is around 30 in., I'm 5'1-5'2, I weigh 91 lbs, I'm a realist so I pretty much know I ain't gonna be Arnold, I just want to gain about 5 in., and weigh somewhere around 100-115 lbs What I'm asking, is this a smart goal, and is it achievable using bodyweight, and free-weight exercises, and also, if you have any suggestions on a routine, or what I should begin to do, all help's appreciated Peace |
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08-23-2006, 12:46 PM
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#2 |
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Member
Join Date: May 2005
Posts: 12,544
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08-24-2006, 11:37 AM
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#3 |
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Registered User
Join Date: Aug 2006
Posts: 23
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Would a routine like this work?
Squats 1 X 8 - 10 reps Leg Extensions 1 X 8 - 10 reps Leg Curls 1 X 8 - 10 reps Dumbbell Pullovers 1 X 8 - 10 reps Barbell Overhead Shoulder Press 1 X 8 - 10 reps Seated Rows 1 X 8 - 10 reps Bench Press 1 X 8 - 10 reps Barbell Bicep Curls 1 X 8 - 10 reps Tricep Extensions 1 X 8 - 10 reps Weighted Pullups 1 X 8 - 10 reps Weighted Dips 1 X 8 - 10 reps Standing Calf Raises 1 X 8 - 12 reps Abs - 1 X 10 - 15 reps 3 Days a week, Monday, Wednseday, and Friday-with a two day rest? |
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08-24-2006, 12:01 PM
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#4 |
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Registered User
Join Date: Feb 2006
Location: UK
Posts: 505
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Are you a begginner? As in brand new to lifing. If so you got the right idea. I think the split is sound. Just get rid of the curls and the extentions for now. Keep reps high and focus on form for all of your lifts.
Oh and I just noticed, get rid of the leg extentions and leg culrs and replace for straight legged dead-lifts after your squats for 1 working set of 8-12. And pull-overs lol. You can add in alot of these movemnts later. You should be spending no more than 40 mins lifting. Don't rush things. |
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Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.
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08-24-2006, 01:18 PM
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#5 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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ATG Squat 3x10-15
SLDL 3x10-15 DB Flat Bench 3x10-15 BB Bent-over Row 3x10-15 BB Satanding Military Press 3x10-15 Pull-ups/Lat Pull-downs 3x10-15 Don't focus about how much weight you are using now, just concentrate on form! Use Light Weights, do this workout 3 timmes a week. for a month and then you can lower the reps to 6-12 and start lifting heavier but with good form! The most important thing for you now is good form. Good Luck |
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08-24-2006, 01:25 PM
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#6 | |
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Registered User
Join Date: Aug 2006
Posts: 23
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Quote:
Thanks |
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08-24-2006, 02:18 PM
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#7 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
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