- 05-30-2013, 02:19 AM
Hello, I am 15 years old have been weight training for roughly 9 months now i started powerlifting 6 months back with a 6 day out of 7 workout plan i hit bench twice a week squat once and deadlift once, i work at a gym monday, wednesday, friday, i have been plateaued recently on most of my lifts and i was wondering if i need to cut down? if so i want to get 4 times a week or 3, i also want tips on how to gain size while keeping my cuts, i want to gain weight im 163 right now, but i need to cut down on lifting time because doctors are saying i could potentially stop growing completely; i.e. Muscle, Height. please help me with a plan? make a plan for me? please and thank you.. You can add me on skype at litchbover and we could talk more about it? please and thank you.. ask for any more info and i will reply with it.
- 05-30-2013, 02:59 AM
05-30-2013, 03:12 AM
Meh, squating could stunt your growth. Some gyms don't allow people under 16 years olds to use weights.
05-30-2013, 12:40 PM
get 20 bucks and get on amazon.com and download the book 5/3/1 for powerlifting. it will answer all your questions. and if you have any more, read it again as it will answer those too.
you can call me "ozzie" for short.
05-30-2013, 03:35 PM
05-30-2013, 05:43 PM
05-30-2013, 05:47 PM
Follow it exactly how it's written. Eat as much food as possible.
05-30-2013, 05:50 PM
05-30-2013, 05:52 PM
05-30-2013, 05:54 PM
Well do i have to buy the book? Cant i just follow the plan? Is their any specific way to do it? just do 3 lifts a day?
05-30-2013, 05:56 PM
I'll outline some stuff for you tomorrow I already have written out if no one else chimes in. Busy now
05-30-2013, 05:58 PM
05-30-2013, 06:04 PM
05-30-2013, 06:05 PM
overhead press or bench press
05-30-2013, 06:10 PM
Is that a good compound movement? I want to follow Jims "Boring But Big" Article for some size and strength, would that be a good program to follow? For Monday, Wednesday, Friday, Sunday. But do forearms and core everyday?
05-30-2013, 06:25 PM
Um those are the main upper body movements the program requires..
Establish an accurate 1RM. Or use rep calculation - Weight lifted x reps x 0.0333 + Weight lifted= estimated 1RM. Calculate all your percentages off that. 3rd set is always as many reps as possible
Vertical back accessory
Bi or Tri accessory
Horizontal back acce
Bicep or tri
Train core any day you want
training forearms is dumb
just buy the book
05-30-2013, 06:27 PM
The accessory means that you train that body part but different lifts correct? so shoulder accessory would be like side lateral raises?
05-30-2013, 06:30 PM
Just do more overhead pressing. 5 sets 10-20 reps for every assistance movement
05-31-2013, 01:32 AM
If you type in blackironbeastcalulator.com you can get a free 5/3/1 template. You just type in your maxes and select which type of plan you would like.
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