is this a good routine?

[russianalex]

What are some good warmup routines
usually before i do lifting i do about 2 or 3 sets of 20 pushups...100 crunches.and about 50 situps
also after i finish i do some curls with about 20 in each hand
i was just wondering if this is a good routine or if i can add something or clange it
is there anything i should eat before or after i start this because i dont really get good protein from the stuff i eat
thanks

 

[bulletproof1]

you need to get your diet in shape before you do anything.

 

[CowPimp]

As always, I am going to recommend my standard beginner's routine to you. I update this periodically based on new knowledge and ideas. Do research on the correct form for each lift to prevent injury and get the most out of the workout.

The workout is all compound exercises with no direct arm work. Believe me, the peripheral arm work will be sufficient enough. Try the routine for 8-12 weeks, then take a week off. Do it 3 times per week. I like Monday, Wednesday, and Friday. Use whatever days you would like, but try to keep a day of rest in between each session.

Deadlifts 3 x 8-12
Full Squats 2 x 8-12

Bent Rows 3 x 8-12
Chinups 2 x 8-12

Bench Press 3 x 8-12
Military Press 2 x 8-12

Decline Situps 3 x 8-12
Standing Calf Raises 2 x 8-12

 

[Johnnny]

Well Like we said in your help request thread, make sure everything medically is okay with your doctor. He/she will need to run various blood tests to make sure everything is okay.

But you need to list your current diet in the other thread as that has to be in check.

For a routine 4 days a week hitting each muscle once a week is plenty.

This routine will give all your muscles a chance to rest in between the days especially chest/shoulders/triceps, back/biceps all will be recovered.

I know many disagree, but since you're still growing at 16yrs old, I don't recommend doing squats as I was told when I was that age that squats can hinder your height growth.

Monday: Chest then biceps
Chest
3 sets of flat bench
3 sets of incline bench
3 sets of incline dumbbell flies
3 sets of cable cross overs

Biceps
3 sets of standing barbell curls (with 45lb bar)
3 sets of seated dumbbell hammer curls
3 sets of ez bar concentration curls

Tuesday: Legs & calves

4 sets of leg press
4 sets of leg extension
4 sets of lying hamstring curls

Calves

5 sets of toe presses or seated calf raises

Wednesday: Rest

Thursday: Back & Triceps

Back
3 sets of barbell rows
3 sets of T-Bar rows
3 sets of 1arm row
3 sets of hyper extension (lower back)
3 sets of dumbbell pullovers

Triceps
3 sets of close-grip bench press with the elbows against your sides
3 sets of flat bench tricep skull crusher extensions (with 45lb bar)
3 sets of tricep cable pushdowns with straight bar or single arm

Friday: Rest

Saturday: Shoulders & Traps

Shoulders
3 sets of seated military press (bringing the bar in front of you down to about mouth level)
3 sets of side lateral raises (for side delts)
3 sets of rear delt flies (rear delts)

4 sets of either barbell or dumbbell shrugs for traps & make sure when you bring the weight up to really squeeze the traps, I always try to aim for my ears when I bring squeeze the weight up with my traps.


I didn't want to give him such a hardcore routine, just a simple routine b/c he is still growing at 16yrs old.

I've read about ppl & been told by personal trainers/bodybuilders that going to hardcore & heavy, & using squats can hinder your height growth.
I know many feel it makes no difference but it's better to be safe than sorry.

Why settle for being 5ft8 when you could be 6ft tall?

 

[CowPimp]

I've read about ppl & been told by personal trainers/bodybuilders that going to hardcore & heavy, & using squats can hinder your height growth.
I know many feel it makes no difference but it's better to be safe than sorry.

Why settle for being 5ft8 when you could be 6ft tall?

Actually, your routine requires doing more sets throughout the week than mine does. So, I don't know what is so hardcore about my routine in reference to yours. There is nothing wrong with full body routines, people just have trouble accepting that. Full body routines are commonly recommended to beginners. There is nothing wrong with doing each muscle once per week either; Alex can decide which method he prefers.

Also, what scientific or statistical evidence do you have to back your claim that squats stunt one's growth? I did squats and cleans at age 13. Guess what? I grew 8-9 inches in 3 months. I'm pretty confident that my growth wasn't stunted. The weight lifting correlation to growth stunts is an old myth that won't die.

In fact, I would venture to say that younger people can do squats safer. The discs in your spine have a certain amount of fluid in them. This fluid dissipates and becomes less equally spread over the disc as you age. Therefore, the younger you are, the more resilient your spine is to the stress placed on it by squatting, assuming you are using correct form.

 

[Johnnny]

cowpimp

Actually, your routine requires doing more sets throughout the week than mine does. So, I don't know what is so hardcore about my routine in reference to yours. There is nothing wrong with full body routines, people just have trouble accepting that. Full body routines are commonly recommended to beginners. There is nothing wrong with doing each muscle once per week either; Alex can decide which method he prefers.

I didn't say anyting about your routine being hardcore, I meant in general.
My routine hits each muslce once a week giving enough time to recouperate in between with 3 days of rest.

Also, what scientific or statistical evidence do you have to back your claim that squats stunt one's growth? I did squats and cleans at age 13. Guess what? I grew 8-9 inches in 3 months. I'm pretty confident that my growth wasn't stunted. The weight lifting correlation to growth stunts is an old myth that won't die.

Like I said it doesn't affect everybody, but it's better to be safe than sorry.
Why sell yourself short? Pun intended.

In fact, I would venture to say that younger people can do squats safer. The discs in your spine have a certain amount of fluid in them. This fluid dissipates and becomes less equally spread over the disc as you age. Therefore, the younger you are, the more resilient your spine is to the stress placed on it by squatting, assuming you are using correct form.

True but there's no reason to take a chance. What's 2-3 years of waiting & just doing leg press going to do anyway? It won't affect his training negatively.

 

[CowPimp]

In my routine, there is plenty of room for recovery. If you only do 3 sets for your chest, then you don't need as much time to recover as when you do 9 sets, now do you? I'm not saying mine is superior; I am just saying that either method is fine.

Would you care to provide some evidence to support your statement about squats stunting growth?

 

[Johnnny]

Cowpimp

3 sets of chest is not enough. 12 sets 4 exercises for chest is an ideal amount for development & strength increase.

 

[CowPimp]

Cowpimp

3 sets of chest is not enough. 12 sets 4 exercises for chest is an ideal amount for development & strength increase.

3 sets for your chest is plenty if you are doing that 3 times per week. Do the math. That's 9 sets per week.

Also, 12 sets of 4 different exercises is not an ideal amount. Don't pull numbers out of your ass. The number of optimal sets is different for everyone, and changes over time.

 

[russianalex]

im gona try doing this
monday im gona do my chest...
2 sets flat
2 decline
and 1 incline
with 6-8 reps each

tuesday im gona have a cardio...a.k.a. running around or riding my bike around my neighborhood a few times

wednesday im gona do 2 sets decline bench
2 incline
and thne some curls and flies

thusday im gona dosame as tuesday

friday same as monday

sat im gona do my martial arts

and sunday im gona have an off day

well evry day im gona try to crank out 100 pushups
100-200 crunches
and maybe about 100 situps
maybe i should tune down the numbers tell me what you think
and i cant just do 100 pushups so il divide into about 5 sets of 20 each or so and same with all og the other stuff
private message me when you read this and then see if this is good

 

[CowPimp]

im gona try doing this
monday im gona do my chest...
2 sets flat
2 decline
and 1 incline
with 6-8 reps each

tuesday im gona have a cardio...a.k.a. running around or riding my bike around my neighborhood a few times

wednesday im gona do 2 sets decline bench
2 incline
and thne some curls and flies

thusday im gona dosame as tuesday

friday same as monday

sat im gona do my martial arts

and sunday im gona have an off day

well evry day im gona try to crank out 100 pushups
100-200 crunches
and maybe about 100 situps
maybe i should tune down the numbers tell me what you think
and i cant just do 100 pushups so il divide into about 5 sets of 20 each or so and same with all og the other stuff
private message me when you read this and then see if this is good

You should listen to what we are saying. Working only your chest and biceps is not going to maximize your results. Work your entire body. Otherwise, you will look disproprtionate. As well, you open yourself to injuries if some muscles are a lot stronger than others. On top of all of that, your gains will be better throughout your whole body as a result of doing heavily compound exercises like the ones I mentioned because of the testosterone boost you receive.

 

[DeadsyLegion]

Hey alex

 

[Duncans Donuts]

Build a routine around:

Squats / Calf Raises / Leg presses / Deadlifts / Rows or Chinups / DB or BB press / Military press / DB or BB curls / CG benchpress or Skull Crushers / Dips / Weighted situps

Do not ever, ever, ever neglect your legs or your back. And don't believe that squats stunt your growth; that is the single stupidest myth around.

 

[Johnnny]

Anyway all I can say is if you want to do squats then do them, but if your height doesn't develop fully than squats could've been the reason.

I waited 3yrs after I started training until I was 18yrs old before doing squats & I was still able to develop a 415lb squat.

So there's no need to rush to do squats.

Russian Alex you need to do a full weekly routine that hits every muscle once a week & 4 days a week is plenty.

 

[Jonnnny]

I know many disagree, but since you're still growing at 16yrs old, I don't recommend doing squats as I was told when I was that age that squats can hinder your height growth.

Still true