Want new program/routine.

[Reverse]

Hey guys,

Firstly i'm 15 years old, decently atheltic, a hard gainer in terms of muscles, easy for fat, naturally small, around 15%bf i think. I'm 5ft 5, and around 55kg.

would like to point out..

• trying to get more size without putting on lots of bf.
• do a muay thai twice twice a week, which is around 30min light work n 30min moderate work.

I would like to nkow what sort of training program you guys would reccoment a teen like me. I used to have a 3 day split, worked twice a week, (one day i do muay thai i do it with weight training and the other is my "rest" day) thats only around 12 sets each day without training to failure after a guy convinced me that at my age i should be able to do that without overtraining, yet gaining as much muscle as i could.

Do you guys think that would be alright for me if i worked out a new 3 day split and go through it twice a week? or is there any specific training programs that you guys recommend.

Thanks - hope i left enough info..

[ebon00]

At your age you can recover amazingly fast if you get proper nutrition so I say go for 3 full-body workouts a week. Hit the really good exercises hard (if you know how to do them), eat well, and get to sleep at a reasonable hour (none of that watching TV until 2 AM just for the hell of it).

But, at 5'5" and 55kg you may not have completed your growth years yet so try not to overdo anything. No need to go to failure or try to add too much too soon. Skip all the non-essentials, and that means arms and any fancy cable crap you might hev been doing.

[Blaze]

Originally Posted by ebon00

Skip all the non-essentials, and that means arms and any fancy cable crap you might hev been doing.

Yeah, stick to the compound, heavy lifts. Bench, squats, deads, pullups, rows.

These will make everything grow

[.V.]

Good advice given to you here so far.

Here's your homework for the day.

Read these:
Workout Links
Strength and size.
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Size and strength
http://www.ast-ss.com/max-ot/max-ot_intro.asp

Size and well, more size.
http://www.hypertrophy-specific.com/hst_index.html

[Mr VW]

Originally Posted by Reverse

a hard gainer in terms of muscles, easy for fat

Most people aren't really hard gainers, they just don't eat enough. I used to think I was a hard gainer until I ate enough to make myself grow.

[Reverse]

ok thanks guys, yeh i wasnt too sure whether to do similar to what i was doing as i'm a believer of hitting specific spots at an early age for an advantage in the future but what the hell, full body splits or a more specific program like the ones a_welch said.

and i've decided i'll give hst a try.

Most people aren't really hard gainers, they just don't eat enough. I used to think I was a hard gainer until I ate enough to make myself grow.

Well that is very true, i'll try n make sure i eat enough now and see if that makes much differenence.

thanks again guys

Originally Posted by Reverse

i'll try n make sure i eat enough now and see if that makes much differenence.

It will. Eat every two hours, don't miss any meals, and eat clean (meaning: quality protein, fats, and carbs). You will be amazed at the changes this will make in your physique.

[DBZ Status]

Originally Posted by IronMan

It will. Eat every two hours, don't miss any meals, and eat clean (meaning: quality protein, fats, and carbs). You will be amazed at the changes this will make in your physique.

couldnt be more truthful man to be big you have to eat big especially at your age when you think your eating enough ....your not.

Also every pound of muscle takes 60 calories a day just to keep it so doing all the heavy compound movements is definitely to your advantage.

[Reverse]

ooh yeh, don't get me wrong guys, i did eat really good, good fats good protein n carbs. Did have a good diet and respected it and such but i might try upping my carbs or protein a little this time round to see if that changes anything.

I didn't really feel like upping it then because every now and then i would put on a little bit of fat, and didn't want more of that to happen, but this time i'll be a little more experimental.

[.V.]

When you are eating enough to gain muscle, unless everything is 100% exactly perfect (damn near impossible) you will gain a bit of fat. Don't let it worry you, just don't let it get out of hand.