Need help getting bigger/stronger!! PLEASE READ!!!

Impyowner1 · Post by **Impyowner1** » Sun May 31, 2009 11:46 pm

Hello
I am a 16 year old looking to get bigger and stronger over the summer and continue weightlifting into the school year. I have ran track for the past three years so therefore I was quite (and still am) skinny. I have been weightlifting since about October and have gotten stronger but not so much bigger. I am mainly focusing on building upper body because legs have been conditioned through track. I also through track have developed a quite firm six-pack so that isn't the problem. I have since last October gained 12 pounds, and like I said earlier am much stronger upper body wise. I have a weight bench that can incline/decline and i have dumbells and a bar. I don't have a cable machine or any machinery. What I need to know is if I need to be doing anything more during workout or am I not working enough muscle groups in upper-body. Here is a run down of week:
Monday: Biceps/forearms-Curls 30 lbs 20-25 reps, 4 sets Bar Curls 40 lbs 10-8 reps 3 sets. I also do fore arm exercises but I don't know what to call them.
Tuesday: Traps/Back-Bench bench-press 135 down to 60 (burnout) and military bench press 80 lbs 10 reps, 3-4 sets. I also do curls 50 reps 3 sets. I also do a little more things than listed but once again I don't know what they are called.
Wednesday: Triceps/Chest-Butterflies and a very few other things but I don't really know very many chest workouts. For triceps I do dips 50 reps with 20 lbs in lap, 3 sets kickbacks 15 lbs 20 reps, 4 sets and other tricep things i have seen on the shape fitness website.
Thursday: Running
Friday: OFF
Saturday: Resume schedule (Biceps/forearms)
Sunday: Resume schedule (Traps/Back)
Monday: You get the drift right?
All of workouts are at least 45 min to 60 min.
After all of workouts I take a "muscle building" protein shake and i have gotten bigger but I want to get huge and ripped. I am very dedicated to be something more than a "pole" and would very much appreciate any advice or workout routines. I am also interested in developing pecs and
Thanks for your help!

Kevsworld · Post by **Kevsworld** » Mon Jun 01, 2009 3:47 am

I have some articles for beginners that may help you:

http://www.strongandfit.net/search/label/Beginners

Impyowner1 · Post by **Impyowner1** » Mon Jun 01, 2009 10:06 am

Thanks for the article it has some interesting stuff in there. Do you know of any exercises I could do for lower tricep area? (Near where you elbow is at) Also if you know any chest workouts that you could tell me I would appreciate it!

swanso5 · Post by **swanso5** » Mon Jun 01, 2009 10:01 pm

no leg training no muscle mass, simple as that

and focusing on lower tricep area? c'mon now

deadlift twice your bodyweight then worry about that

www.uponlinetraining.com

BigBoySonny · Post by **BigBoySonny** » Wed Jun 03, 2009 10:03 am

ok erm..were to start..

k im going to tell it to you how it is.

to get big you gotta lift big to be honest,eat propley
train propley and most of all SLEEP propley....

when your training try to lower your reps and up the weight.

exsample: when i bench press... i start of warming up on 15 of 65kg
then i up the weight to 85kg for 12 rep then 95kg for 10 reps(not always)
100kg for 8 reps then ill up the weight so i can get 6+ reps of the heavyest weight i can lift.

try doing some 1 rep max's for a few weeks but remember dont be lifting say 10kgs for 10000000 of reps youll just tone your self up and it wont really help to much with the strengh.

if i was your just lower your reps up the weight but make sure your eating propley and sleeping there the 2 main things...

hope this helps if you need anything els gimmie a yell

goodluck

juan92 · Post by **juan92** » Thu Jun 04, 2009 4:23 pm

you have to work out your legs