I Need A New Lifting Schedual

[nyboys2003]

Hey guys I need some help with my lifting. I'm 16 and I've been lifting since 14 with the summers off. The Problem is I need a new lifting schedual because I don't seem to be making any progress this year with this one:


Monday- Tricepts, Bicepts, chest
Tuesday- legs, shoulers
Wensday- Tricepts, Bicepts
Thursday- legs, back
Friday- Max day
Saturday- Shoulders
Sunday- Off

I hope somebody can help me out or share theirs with me.

Thanks,

RYAN

[mustang GT]

Well, it looks like you aren't giving your muscles enough chance to grow; 2 days isn't enough. What are your goals? How long are you lifting for each day? How does your nutrition look? Well, here's an example split that you can try...

Monday - Chest, shouders, triceps
Tueday - off
Wednesday - Legs, abs
Thursday - off
Friday - Back, traps, biceps, forearms
Sat - off
Sun - off

If you want to put cardio in, you can put it in a couple of the days that you have off. I don't know what the Max day means that you have on Fri. Also, don't take the summers off. Lift all year round for best results.

[nyboys2003]

This summer I'm planning on lifting. My goals are to get my arms up to 17 inches by the end of the summer, right now they are 13.5 inches. I want to gain at least 15 pds. of muscle by the end of suumer, I weigh 130-136. Every time I lift it is for 1 1/2 hrs. I don't know too much about nutrition but I'm healthy. My max day on Friday means I max out with my friends in benching, squating, curling, leg press, and pull-ups. Do you think I should Take any kind of muscle building pills? I'll give your schedule a thought. Thanks.

[ChrisH]

Try the basic five.

Bench Press
Bent Over Lat Row
Squat
Deadlift or
Shoulder Press

with those 5, add another one to each of them as an isolation exercise. Example - Bench Press and Flyes, Bent Over Lat Row and Lat Pull Down, Squat and Leg Extensions.

Try to keep your workouts down to about 30mins to at most an hour. 1 and 1/2 hours is too much for a workout.

I think most of the guys will tell you not to max out like that on a weekly basis. From what I've read, maxing out on occasion may be good, but not necessary.

[mustang GT]

Originally posted by nyboys2003
Do you think I should Take any kind of muscle building pills?

Na, you don't need any muscle building pills. Just take whey protein and simple carbs such as dextrose or grapejuice right after your workout, and then an hour after your postworkout meal, eat a nutritious meal containing a good marcronutrient profile. Don't forget to drink plenty of water throughout the day also. Go through the nutrition board on this forum to get some good nutrition tips. Don't forget to lift hard, and keep your workouts short as ChrisH stated.

[NateDogg]

Originally posted by nyboys2003
This summer I'm planning on lifting. My goals are to get my arms up to 17 inches by the end of the summer, right now they are 13.5 inches. I want to gain at least 15 pds. of muscle by the end of suumer, I weigh 130-136. Every time I lift it is for 1 1/2 hrs. I don't know too much about nutrition but I'm healthy. My max day on Friday means I max out with my friends in benching, squating, curling, leg press, and pull-ups. Do you think I should Take any kind of muscle building pills? I'll give your schedule a thought. Thanks.

Oh boy,

Ok, first off nutrition is extremely important so start reading up on it. The diet board here is a fine place to start.

Secondly, I would ditch the "max day" just work hard on your other days. I agree with ChrisH on the workout plan, but I disagree about 1 hour to 1.5 hours being too much. I think people worry about overtraining too much. Often one is not overtraining, just under-eating and under-sleeping. Just listen to your body here. If you are always tired, weights not increasing, etc, back off. If not, keep pushing and take a break when you need to.

Lastly, 13.5 inch arms to 17 inch arms is a LIFETIME of gains for many people. Gaining an inch or 2 over the summer would be absolutely huge progress and you should be very happy with that. 17 inch arms are very large. At 135 lbs (not sure how tall you are), but I would guess you would have to weigh upwards of 200 lbs to have 17 inch arms. Personally I am 195 lbs and have 16 inch arms I have worked for years to get.

Anyway, good luck and keep at it!

[mustang GT]

Originally posted by NateDogg
but I disagree about 1 hour to 1.5 hours being too much. I think people worry about overtraining too much. Often one is not overtraining, just under-eating and under-sleeping.

As I agree that many people under-eat and under-sleep which makes think maybe they are overtraining, I still think that over an hour may be too much. Sometime after an hour your body will make cortisol, and that will ruin muscle gains. Short but intense workouts are best for muscle gain.

[TsiTalon]

I cannot give up my Skippy Low fat PB ! I read the label and it has then oils in it Life just isnt fair sometimes. I might try another brand but i LOVE the taste of this PB and i eat it alot.

[ChrisH]

Originally posted by TsiTalon
I cannot give up my Skippy Low fat PB ! I read the label and it has then oils in it Life just isnt fair sometimes. I might try another brand but i LOVE the taste of this PB and i eat it alot.

LOL ... Do you have the wrong post?

[NateDogg]

LMAO!