Is my program alright?

Sal B · 05-09-2008, 02:30 PM

I'm 5'8", 16 yrs old and I weigh ~145 pounds, and I have a few questions for you guys.

First of all, I really would like to grow up 2 inches or so at least and I'm wondering if working out stops growth

I'll also say that I do not want to get really big, I'd rather get cut/ripped/w/e you want to call it. I've been training since September, although I didn't train much in December/January. I currently go to the gym 3 times a week(is that enough????), Tuesday, Thursday and Saturday. I currently do 3 sets of 15 reps for every exercise (I've heard that's good for getting cut?).

I'll go on and say my upper-body program(I feel my leg program is good) :
-Flat Bench Press (bar)
-Dips (I am pretty decent at them actually)
-Inclined bench (DB)
-Lateral/Front Raise with DB (Lateral raise then, w/o lowering, bring DBs together, go back to lateral and lower)
-Shrug (DB)
-Curls (DB)
-Chin Ups/Pull Ups, I tend to vary between close and wide
-Sit ups with medicine ball (these I do around 25)
-2 times 1 minute of Plank on Elbows and Toes

On my off days I often do couple push-ups because I think it's always good doing some, I do 3x15 claps or 3x30 wide/normal and 3x20 diamond

That's about it. Feel free to tell me what exercises to change/add/remove etc...

Thanks
-Sal

vader · 05-09-2008, 02:48 PM

I say that at 5'8" and 145lbs you should be doing low reps w/heavy weight or you just gonna be skinny.
Start eating.
Where are the squats and deadlifts in your workout,I don't see them?

KelJu · 05-09-2008, 02:50 PM

Read this stuff:

http://www.ironmagazineforums.com/tr...ing-101-a.html (Training 101)
http://www.ironmagazineforums.com/tr...g-routine.html (Guide To Designing A Routine)

You have no leg work or back work in there other than shrugs. That is far far far from optimal.

Getting cut comes from diet, not your workout program. Read this stuff:
http://www.ironmagazineforums.com/di...intenance.html (Guide to Cutting, Bulking & Maintenance)

Judging by your post, you have a lot of reading to do. Taking a little time to get educated will help you more than any training critique we could give you. Once you have read all of that stuff, post a workout program based on what you learned. We will critique it for you.

soxmuscle · 05-09-2008, 08:15 PM

What Kelju said.

Also, working out in no way stops growth.. thats a stupid wives tale.

Read up.

05-09-2008, 02:30 PM	#1
Sal B Registered User Join Date: May 2008 Location: Quebec Posts: 1	Is my program alright? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm 5'8", 16 yrs old and I weigh ~145 pounds, and I have a few questions for you guys. First of all, I really would like to grow up 2 inches or so at least and I'm wondering if working out stops growth I'll also say that I do not want to get really big, I'd rather get cut/ripped/w/e you want to call it. I've been training since September, although I didn't train much in December/January. I currently go to the gym 3 times a week(is that enough????), Tuesday, Thursday and Saturday. I currently do 3 sets of 15 reps for every exercise (I've heard that's good for getting cut?). I'll go on and say my upper-body program(I feel my leg program is good) : -Flat Bench Press (bar) -Dips (I am pretty decent at them actually) -Inclined bench (DB) -Lateral/Front Raise with DB (Lateral raise then, w/o lowering, bring DBs together, go back to lateral and lower) -Shrug (DB) -Curls (DB) -Chin Ups/Pull Ups, I tend to vary between close and wide -Sit ups with medicine ball (these I do around 25) -2 times 1 minute of Plank on Elbows and Toes On my off days I often do couple push-ups because I think it's always good doing some, I do 3x15 claps or 3x30 wide/normal and 3x20 diamond That's about it. Feel free to tell me what exercises to change/add/remove etc... Thanks -Sal

05-09-2008, 08:15 PM	#4
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,546 Photos: 10	What Kelju said. Also, working out in no way stops growth.. thats a stupid wives tale. Read up.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

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05-09-2008, 02:48 PM	#2
vader Registered User Join Date: Jun 2005 Location: USA Posts: 144 Photos: 18	I say that at 5'8" and 145lbs you should be doing low reps w/heavy weight or you just gonna be skinny. Start eating. Where are the squats and deadlifts in your workout,I don't see them?