Help with getting bigger/stronger!! Please read!!

Impyowner1 · Post by **Impyowner1** » Sun May 31, 2009 11:38 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: Chest-Butterflies and a very few other things but I don't really know very many chest workouts.
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.
Thanks for your help!

Daywalker934 · Post by **Daywalker934** » Wed Jun 03, 2009 11:26 am

Hey just to reply to your post, we are kind of in a similar situation I am 17 now, but wanted the same results as you when i was 16, for starters for a young teenager testosterone levels are fairly low so it will take alot more time than a older to build 'huge' muscles, so be patient, for you upper body exercises try and use alot of compound exercises, these will really help build size. and use heavy weights with low reps, say 3 sets of 5-10 reps. if your really looking to get big you need to eat like never before, eat high quality proteins like chicken, and complex carbs, and to get bigger you have to eat until your full and beyound! as for your routine split them, train a max. of two body parts each time, so chest, biceps etc. and keep the length of your routines short but intense.
hope this helps, if you want any more help don't hesitate to ask

lens_d · Post by **lens_d** » Wed Jun 03, 2009 12:25 pm

wow you need some serious help with your routine. You need to do some reserch first spend some time reading.

never dedicate a day to you biceps and forearms dont even bother working forearms. Work back (pulling exercises) instead. that will give you good forearm strengh.

Impyowner1 · Post by **Impyowner1** » Wed Jun 03, 2009 10:09 pm

Thanks for the info/advice. Also i totally forgot to put when i was typing this that i do tricep exercises on a day. I am now working on doing two muscle groups a day like shoulders and traps one day. I am also doing harder exercises and putting on more weight during sets. I am also going to do squats more often now even though i have heard that squats help you get bigger even though i have no idea how that works. Any suggestions why it works that way?

thekid24 · Post by **thekid24** » Thu Jun 04, 2009 8:40 am

EAT CLEAN. LIFT HEAVY. REST

thats about as basic as it gets. and what lens said, you gotta read around a bit. if you want a simple and effective split, do this:

Monday: Upper body
Tuesday: Lower body
Wednesday: off
Thursday: Upper body
Friday: Lower body
Saturday:off
Sunday:off

for exercises, on upper body, do chins, dips, rows, and presses first. and if you really wanna get bigger and stronger, lay off the curls for a while and focus on compound movements.

on lower body days, do heavy squats of 5x5. also, focus on getting STRONGER and being bigger is gonna come as a bi-product. and do your deadlifts too.