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11-09-2006, 05:48 PM
| #1 (permalink) |
| Rank: New Member Join Date: Nov 2006
Posts: 2
|  Need Help Hello everyone, Im a newbie in here, but not to bodybuilding. Weight lifting has been one of my main hobbies for a couple years now. This is the 2nd forum Im a member of. I was wondering if you all could help me out with a new routine. And wheather or not Creatine Monohydrate will help me get big or not. Thats my goal is to get big, below are my stat's and goals. Age: 17 Height: 5'6 Weight: 157 lbs Max Bench Press: 205 Bench Press Rep: Good form - 145 - 4 sets - 10 reps Squat Max: 315 Deadlift Max: 225 Goals: Weight: 175 - 180 Max Bench Press: 225 - 245 Bench Press Rep: 185 - 250 (with good form) Squat Max: 425 Deadlift Max: 300 Thank for your help. Last edited by CockDiesel; 11-09-2006 at 05:49 PM. Reason: left out my goals |
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11-10-2006, 09:36 AM
| #2 (permalink) |
| Rank: Middleweight Experience: 5-7 Years  Join Date: Apr 2005 Location: 7th layer.. or DC.
Posts: 2,161
Country: 
Gender:  | well, first off welcome. Second, read the stickies and learn as much as you can from them. Nobody is going to spoon feed you answers when it comes to just picking a routine. After you read the stickies on routines and come back with a question like, "What kind of results have people got from routine X and is it comparable to routine Z?" you'll get a much more respectable answer that you can build your knowledge around. Good luck. |
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11-10-2006, 07:42 PM
| #4 (permalink) |
| Rank: New Member Join Date: Nov 2006
Posts: 2
| How is this routine? Monday - Legs Squat - 3x 8 - 10 Leg Press - 4x 8 - 10 Stiff Leg Deadlift - 2x 8 - 10 Tuesday - Arms Straight Bar Cable Curls - 4x10 Tricep Pressdowns - 3x10 Barbell Curls - 3x10 Tricept Extensions - 4x10 Reverse Curls - 3x10 Hammer Curls - 2x10 Wednsday - Chest Bench Press - 3x 8 - 10 Incline Bench Press - 3x 8 - 10 Decline Bench Press - 3x 8 - 10 Dumbell Flys/Butterflys/Pec Decs - 3x 8 - 10 Dips - 2 sets of as many possible Thursday - Shoulders and Back Military Press - 4x6 Side Lateral Raises - 3x 8 - 10 Shoulder Shurg -3x8 Wide Grip Pull Ups - 3x10 Bent Over Rows - 3x 8 - 10 reps Weighted Hyperextensions - 3x 8 - 10 reps Friday - Arms (my arms are smaller than my body and I want them big) Straight Bar Cable Curls - 4x10 Tricep Pressdowns - 3x10 Barbell Curls - 3x10 Tricept Extensions - 4x10 Reverse Curls - 3x10 Alternate Dumbell Curl - 2x10 |
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11-10-2006, 07:46 PM
| #5 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,027
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Gender:  | I really hesitate to recommend something like that for anybody. Arms certainly don't need their own day. I don't have time, but for now, look up hypertrophy-specific (one of our posts in the training forum) as well as the DFT 5x5 sticky located at the top of the training forum. Hypertrophy-specific is at least 1,000 better than what you're currently doing. |
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11-10-2006, 07:57 PM
| #6 (permalink) | |
| Rank: Member Experience: 5-7 Years  Join Date: Mar 2005 Location: Toronto
Posts: 411
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Gender:  | Quote:
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11-13-2006, 07:41 AM
| #7 (permalink) |
| Rank: Bantamweight  Join Date: May 2005 Location: New Jersey
Posts: 856
Country:
Gender:  | Watch out how wide you go on thoise wide-grip chins...too wide and you can injure your rotator cuff(s). I'm not a big fan of the leg press. It is an exercise ripe for injury because your lower back and hips are locked into position, putting a lot of undue stress there. Lunges are better, IMHO. Ditch the two arm days. If you focus on the compound lifts, your arms will get one hell of a workout. Some acessory arm work is okay, but giving them their own day(s) will just lead to over training. Add deadlifts in there somewhere. Ditch the flyes. Just my $0.02. |
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