I'm 19 years old and have been weightlifting for a year and a half now; gone from around 126lb to 171lb atm (around 4lbs from water retension due to creatine) in that time; but it has also been due to growth from puberty; height and bones and stuff. I went from having a skinny-man 6-pack to 15.6%bf now and you can still see like a 3 pack but I'm currently on a bulking cycle.
My current training routine, which I got from bodybuilding.com(susbstitued a few of their is as follows;
Squats (Smith Machine) - 2x 8-failure (145 lb)
Straight Leg Deadlift - 2x 8-failure (135 lb)
Calf Raises (Smith Machine)- 1x8-failure (140 lb)
Bench press(Smith Machine) - 2x8-failure (145 lb)
Close Grib Rows(Machine) - 2x8-failure (135 lb)
Dips -2x8-failure (Body weight)
Pull ups - 2x5-failure (Body Weight)
Reverse flyes (Flye Machine for form) - 2x8-failure (85 lb)
Shoulder/Military press - 2x8-failure (35lb each DB or 85lb Smith Machine)
Lateral Raises - 2x8-failure (15lb each DB)
Shrugs - 2x8-failure (150 lb)
Quad Extensions (Machine) - 2x8-failure (195 lb)
Weighted Ab Crunch Machine - 2x14-failure (85 lb)
Upright Rows - 2x8-Failure (65 lb)
I'm supposed to do this 3x a week, but I find it's unbelievably taxing on my nervous system, and last time I did it, I got a cold the same day but it had gone within 3 days (I know this was overtraining, I could hardly lift any weight in any way by the end of the workout). I can barely manage to do it once a week.
The original plan was supposed to be only 1 set of 8-10 per excercise, but still to failure, but I didn't think it was sufficient enough as it barely felt like I did anything due to it feeling more like a warmup than anything.
So could anyone give me any advice on how to carry this out better? Eliminate/add anything.
Or even better, could anyone please help me out with a great muscle building workout for mainly mass, but also some tone. And how to progress every 2 weeks in my workouts.
A nutritional plan would also be greatly appreciated if you have the time and can be bothered.
Thanks in advance!
My current training routine, which I got from bodybuilding.com(susbstitued a few of their is as follows;
Squats (Smith Machine) - 2x 8-failure (145 lb)
Straight Leg Deadlift - 2x 8-failure (135 lb)
Calf Raises (Smith Machine)- 1x8-failure (140 lb)
Bench press(Smith Machine) - 2x8-failure (145 lb)
Close Grib Rows(Machine) - 2x8-failure (135 lb)
Dips -2x8-failure (Body weight)
Pull ups - 2x5-failure (Body Weight)
Reverse flyes (Flye Machine for form) - 2x8-failure (85 lb)
Shoulder/Military press - 2x8-failure (35lb each DB or 85lb Smith Machine)
Lateral Raises - 2x8-failure (15lb each DB)
Shrugs - 2x8-failure (150 lb)
Quad Extensions (Machine) - 2x8-failure (195 lb)
Weighted Ab Crunch Machine - 2x14-failure (85 lb)
Upright Rows - 2x8-Failure (65 lb)
I'm supposed to do this 3x a week, but I find it's unbelievably taxing on my nervous system, and last time I did it, I got a cold the same day but it had gone within 3 days (I know this was overtraining, I could hardly lift any weight in any way by the end of the workout). I can barely manage to do it once a week.
The original plan was supposed to be only 1 set of 8-10 per excercise, but still to failure, but I didn't think it was sufficient enough as it barely felt like I did anything due to it feeling more like a warmup than anything.
So could anyone give me any advice on how to carry this out better? Eliminate/add anything.
Or even better, could anyone please help me out with a great muscle building workout for mainly mass, but also some tone. And how to progress every 2 weeks in my workouts.
A nutritional plan would also be greatly appreciated if you have the time and can be bothered.
Thanks in advance!
