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Hi my name is will i live in hawaii ive been working out for 2 years and i cant get any strenght gains. Iam 16 5 10 and weight 175 can you help me. GIve me any programs with the exercieses and sets and reps iam open to any thing please help i will be for ever thankful. :(

I posted my journal, but I don't think you're ready for that yet. My advice is to spread out your workouts:

Monday-Chest
Tuesday-Back
Wednesday-Shoulders/Traps
Thursday-Rest
Friday-Legs
Saturday-Biceps/Triceps
Sunday-Rest

Being 16 your muscles are new to lifting, even though you've been lifting for 2 years. That would start you at 14, and I know you wouldn't know what to do. Start off with 3 exercises for 3 reps apiece per body part. Each muscle has different areas that need to be worked. Chest for example, has upper, middle, lower, inner, outer. Deltoids have front, middle, rear. Even triceps have 3 seperate heads, ect. You get my point.

Post what you do for exercises per bodypart so everyone can be of more help to you. The more you tell us, the more we can help.

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Post your current routine and diet.

My bet is both of them are really messed up...

I agree with Fool, let's see what you are doing and we'll go from there.

Hey Fool,
You had given me some advice earlier about my diet. Once again thank you. I was checking into something else. You do not have to answer this and I will understand if you don't. I was wondering if you had heard of any information (good or bad) concerning Clenbuterol. Should this be considered in my routine now or do I still have a way to go. Thanks for any help you or anyone else sends.

Big Boy

save the clen. its gonna be much easier taking weight off initially. as your diet and workouts improve you'll continue to lose... eventually your progress will slow and probably platue. THIS is when you should look to something like clen to aide you. i would highly recommend against you using it at this point. just takes dedication to the diet and training program... rome wasn't built in a day ;)

Thanks for the advice. I will stay steady and share my progress.

I would like to say I am glad to find a place that has people I can talk to and understands my goals. I look forward to the advice I get and hopefully will be able to pass on. Here is some about me: I am 5' 8" weigh 325. I was into sports and weights when I was younger. I let myself go bad. A year ago I weighed 370. I finally woke up. I joined a gym and got on a diet. It consisted of mostly protein. I drank a protein (50g) / creatine shake 4 times a day. I ate mostly chicken and fish with vegetables. My bench started out at 235 x 1 and is now 325 x 2. My workout (as it is now) consisted of this Monday and Thursday; Flat Bench 135 x 12, 185 x 10, 225 x 8, 275 x 6, 315 x 4. Incline press 3 x 10. Decline press 3 x 10. Cable crossovers 3 x 10. Dumbell flies 3 x 10. Tuesday and Friday; Biceps: dumbell curls; 4 x 10. Incline curls 4 x 10. Cable curls 3 x 10. Heavy hammer curls 5 x 5. Peaks 3 x 10. Triceps: Ropes 3 x 10. Push downs 3 x 10. Single arm pushdowns 3 x 10. Reverse pushdowns 3 x 10. Close grip bench 3 x 10. Wednesday and Saturday; upright rows 3 x 10. shrugs 6 x 10. squats 5 x 5. rows 3 x 10 and pulldowns 3 x 10. I do cardio after each workout. I walk on the treadmill for about 10 minutes and hit the punching bag in intervals for about 15. I did this 8 months and got to 302lbs. My workout partner quit. I now am up to 325 and can't find the motivation. Can anyone tell me what I need to do different. I know I am not as strict as I was but what else? Thanks.

Big Boy