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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.

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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you want to get big. EAT,EAT,EAT.

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

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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I agree with the above post. Also at this age pay attention to your diet.

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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