Thoughts on my program?
- 05-11-2012, 08:14 PM
Thoughts on my program?
hey everyone, ok so im a 16 year old ectomorph, ive been training for half a year and have made amazing gains and am looking really lean and ripped but im looking to build more muscle and have made this program. Its an every other day big compound lift program, take a look. As you can see it goes a b c d a b c d ect.
Monday : A. Squat, Bench Press, Rows, Ab and Calf Work
Tuesday : Rest
Wednesday: B. Weighted Chins, Shoulder Press, Deadlifts, Ab and Calf Work
Thursday : Rest
Friday : C. Dips, Squats, EZ Barbell Curl, Ab And Calf Work
Saturday : Rest
Sunday : D. Incline Bench, Deadlift, Rows, Ab And Calf Work
Monday : Rest
Tuesday : A. Squat, Bench Press, Rows, Ab And Calf Work
Wednesday : Rest
Thursday : B. Weighted Chins, Shoulder Press, Deadlifts, Ab And Calf Work
Friday : Rest
Saturday : C. Dips, Squats, EZ Barbell Curl, Ab And Calf Work
Sunday : Rest
Monday : D. Incline Bench, Deadlift, Rows, Ab And Calf Work
Anyone have any thoughts? Maybe a chance of overtraining with this? i thought maybe 2 squats and 2 deadlifts a week could be overkill..
EDIT the rep and set scheme for this is 8 reps by 3 sets
- 05-11-2012, 08:33 PM
I don't know if you can overtrain at 16 ! Seriously if you squat and dead twice a week I would go light / heavy . Alternate"Strive to seize the initiative in all things"
05-11-2012, 08:38 PM
I agree...maybe look into layne nortons PHAT program.Originally Posted by roblasane
but hey, respect for a 16 year old doing compound work and not just curls and bench!
05-12-2012, 12:09 AM
Remember, while compound lifts are the most effective for adding mass n strength in most peoples opinions they also are the most taxing on the muscles, joints, ect.
Also, deadlifting then squatting 48 hours later constantly is going to put quite the strain on your lower back.
05-12-2012, 12:34 PM
"curls for tha girls!" Haha I'm just kidding
Compound movements are great but I like yo break it up with some isolation movements and some cable exercises as well.
05-12-2012, 01:09 PM
What's the rep scheme and progression? A set routine like that will only yield dividends for so long before you stagnate.
M.Ed. Ex Phys
05-12-2012, 01:12 PM
For Good Mornings I always stay around 95-115lb and reps are 10-15 depending with 4 sets. Do them for 6-8 weeks then replace it with Stiff Leg Dumbell Deadlifts(easier on my back, usually 120lb dumbells) for 4-6 weeks then back on the Good Mornings.Originally Posted by Rodja
05-12-2012, 01:15 PM
05-12-2012, 01:19 PM
05-12-2012, 01:22 PM
For your particular goals the program looks solid. By Shoulder press, did you mean standing military press? Standing military press is a very underrated compound exercise and I recommend you include it in your program of compound exercises, just ensure that you are performing them with correct form and go lighter if you have to, you can always build up to heavy weight after you establish good form and technique.
From the looks of this program it seems that it may be very intense, especially if you are going balls to the wall every session. To avoid overtraining listen to your body, for example if after your rest day your lower back is sore and you decide that the soreness may affect your workout, you are better off just taking an additional rest day and then continuing the program where you left off the following day, trust me I know it sucks taking additional rest days when you are motivated and want to accomplish your goals as quickly as possible but the way you will be hitting these intense compound movements it is going to do your body good to fully recover.
One last piece of advice, you are 16 so maximize this great period of growth that you are in and EAT, EAT, EAT, you are gonna need the fuel to do these hormonal spiking intense compound movements, just make sure 2/3 of your diet is coming from clean protein sources, complex carbohydrates and good fats.
I wish you luck
05-12-2012, 01:23 PM
05-12-2012, 01:33 PM
05-12-2012, 01:34 PM
05-12-2012, 01:36 PM
05-12-2012, 01:37 PM
05-12-2012, 01:40 PM
05-12-2012, 01:43 PM
05-12-2012, 04:11 PM
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