Help me with my workout

[DDizzy]

Ok ive been working out every other day which has shown some results from when i started but id still like some opinions to make sure i can get some good results



After every exercise i squeeze the muscle i jus worked for atleast 20 seconds

Squat 4 x 12

Calf Raises-with ankle weights and holding a bar wit weight- 3 x 50..probly will up that

Bench- start off with a weight i can jus do 10 times...then lower it and do 3 x 10...lower it one more time and pump til failure

Curls-same as bench

Dumbbell Bench- 4 x 12 alternate this wit a neutral grip with incline

Dumbbell Curls 4 x 12

Abs
i do these a lil different instead of jus one exercise i mix it up jus a lil

50 crunches twisting 50 regular

then right after

25 of these things like reverse crunches but when my legs are vertical i lift my ass off the ground using jus my abs....really feel the burn

rest for about a min and repeat twice


at the end of my workout i do a full body squeeze for atleast 20 seconds jus to get the last burn really goin



Is this too hard for a 15 year old who isnt the most experienced..if not what exercises should i add and what other body parts should i work....


ty all

 

[BiggT]

ddizzy, what are your goals? How tall are you? And how much do you weigh?

At age 15, you're at the ultimate period in your life to make unreal progress. Your body is naturally producing so much testosterone right now that is like a steroid factory. Be consistent and train hard and eat big now, and you'll thank yourself for the rest of your life. If you want to grow, we can get you to grow like a weed. If you have other goals, then post them up too and we can help you with them.

How's your form on squats? Do you go all the way down? Have you ever deadlifted before? and do you do any rowing for your back?

 

[DDizzy]

my goals are jus to gain muscle mass because after cutting down and gettin my abs to show i decided that abs dont look good when u dont have anything around it

sadly tho im only 5'6(i kno dont remind me im short) but that is why i got into squattin in the first place to work on my vertical for basketball....as far as weight goes iam now 130 gained some weight over the summer was down to around 118..dont ask me how....i jus really wanna gain some muscle mass and abs arent my priority anymore....jus gaining muscle...which is why i decided to bulk up which led me to this site


yes i go all the way down on squats when my knee will let me.....hurt it in basketball...tho if i take pain relievers it seems to be fine

never deadlifted wasnt quite sure on form for that..tho will look into it...does it require a belt cuz i dont have one

and never tried rowing either...aint exactly sure how to do it at all

 

[BiggT]

Ddizzy, check out the 5x5 thread on this board, also check out some of these pages for exercise descriptions and videos.

http://strengthtraining.asimba.com/fitness_info/muscle_group68.html

http://www.exrx.net/Lists/Directory.html

What type of a diet do you follow? You are definitely going to have to eat much more. For routines, I like full body workouts on Mon-Wed-Fri, with a squat, a pull, and an upper body press at every workout. You can add in assistance work as you progress. I am a fan of heavy basics, nothing too fancy, ESPECIALLY at your age.

Most size is carried in the legs and back. You should center the workouts on the squat and increasing it. Also, learn how to deadlift, row, and shrug. As an athlete, the olympic lifts can only help you, but learn to do them correctly. Develop the posterior chain, grow your legs, and get that back as big and strong as possible, press consistently and the shoulder girdle will come along.

If you want help with a layout/ set rep scheme, I can offer some suggestions.

 

[DDizzy]

well i did follow a low cal diet cuz i was cuttin but now i was gonna try a high protein high fat diet wit lower carbs...tell me what u think....by the way i aint tryin to get like a big huge body builder...i jus wanna be bigger......and id really like to work on my biceps....but i will seriosly look into what u said....ty for the help and im lookin forward to gaining more knowledge...all help appreciated

 

[DDizzy]

jus a lil update from yesterday..definately feelin it from squats..the back of my legs are real sore...

Biggt,i looked into the exercises u said to do but am gonna look into it further...i see where ur coming from developing my back muscles which i plan on doin but i jus wanna let ya kno my goal isnt to become a big beast that is jus powerful and slow...i play basketball and need to be able to have some quickness but i really do wanna get bigger and am very committed


anyone else have any suggestions about my work out...what i should add or anything jus tell me

 

[Guinness5.0]

Being big and slow is not going to be an issue. Just keep hooping and lifting and you'll be fine. I abso-friggin'-lutely promise you will not get too big too fast, and certainly not to the detriment of your athletic ability.

I can't recommend this book highly enough for you:
www.startingstrength.com

as it wil teach you the best lifts properly, including the power clean, which will improve your vertical jump more than any one movement (besides maybe squats).

 

[DDizzy]

ty very much im lookin into every piece of advice i get...so if anyone has anything else please feel free to post...i appreciate it..i probly wont be on til tomorrow around 3PM eastern cuz of school..so i hope to have more advice by then

 

[BiggT]

Guiness is right, train like an athlete and function like an athlete. Control your size/weight by what you do in the kitchen. As a basketball player, the olympic lifts can only help you.....and all athletes should make training the posterior chain a priority.

 

[DDizzy]

tomorrow is a lift day so gotta get some rest...surprisingly i had some time to get on here so tomorrow before i lift ill look into shrugs for now...i was told u need a belt to dead lift and i dont have one of them so ill look into that later....as far as rows i only have freeweights so cant do them i guess u need cables? As far as eating i try to make sure everything is clean and goin to help my body restore itself but i do need to eat alot more than i was bein i was on a cutting diet...im thinkin im around 2500-3000 Cals...is that enuff.....i really wanna gain outta this experience and form some habits for the rest of my life....dont want any wasted workouts

Every Rep Counts!

 

[Guinness5.0]

You'll want to avoid the cables.

There are all different kinds of rowing, but stick to freeweights. Here's a link to my favorite type of rowing:
http://www.elitefitness.com/forum/showthread.php?t=366601

Also I'll say it again- get starting strength. I've been lifting for 12 years and I learned a TON from it. I really think the book will put you years ahead if you read it and follow it. Tell mom and dad to buy it for you if you need to. Tell 'em it'll keep you safe (it probably will).

And you don't have to have a belt to deadlift. I'd actually avoid it until you need it- you'll develop more muscle without it IMHO though once you're getting really heavy (relatively speaking) you may feel the need. For now though just learn form and don't go crazy w/ the poundage until your form is spot-on.

 

[DDizzy]

today my legs are still kinda sore and i aint sure if i should squat or not.....id like to keep my workout the same but if it would be beta to do upper body one day and lower body the next and then a rest day ill do that..but id rather keep it the way it is and jus go easy on the squats til i get use to it

im addin shrugs to my workout but still question how many sets to do 3 x12 will be posted til i get more knowledge...let me kno?

as far as rowing...does it matter which technique i use...is one better than another or do they all do the same thing...heres what page i used

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Middle+Back

as far as deadlifting.. i do want to add this as a matter of fact im gonna do it light weights today to get the form down but should i alternate it with the squat or do them both in the same routine



So as of now my routine is this


After every exercise i squeeze the muscle i jus worked for atleast 20 seconds

Squat 4 x 12

Calf Raises-with ankle weights and holding a bar wit weight- 3 x 50..probly will up that

Bench- start off with a weight i can jus do 10 times...then lower it and do 3 x 10...lower it one more time and pump til failure

Curls-same as bench

Dumbbell Bench- 4 x 12 alternate this wit a neutral grip with incline

Dumbbell Curls 4 x 12

*Shrugs 3 x 12*

Abs
i do these a lil different instead of jus one exercise i mix it up jus a lil

50 crunches twisting (no rest) 50 regular

then right after

25 of these things like reverse crunches but when my legs are vertical i lift my ass off the ground using jus my abs....really feel the burn

rest for about a min and repeat twice


at the end of my workout i do a full body squeeze for atleast 20 seconds jus to get the last burn really goin



i have been reading alot and people would say this is too much and to split it up into days....basically because i work every muslce group 3 times a week...but i figure if i eat right and rest their shouldnt be too many problems jus a lil soreness which i can handle as long as i feel i worked hard


Anyone else wanna say their opinions....i really consider what is said

 

[DDizzy]

Lil update.....tried rows and dead lift...adding them to workout..but still wondering if im doin too much....any suggestions

 

[rbtrout]

Check out the 5x5 postings. The more compound movements you do, the stronger you become - all over. Also, as biggt stated, to get more help from us, you need to post your diet, as well. You need to eat big to gain big. The other part of gaining size is to lift heavy (5X5 not 5X15). If you can do 15 reps with 100 pounds then try going to 125 pounds. The heavier you lift, the more mass you can put on - as long as you eat enough. Deadlifts first on whatever day you do them. Do squats and deads with at least a day of rest between them. Standing military press, bench - flat & incline, 90 degree bent over rowing, pullups are all examples of compound movements.
As far as playing bball - while you're lifting and putting on size, keep playing bball; it will help with 3 things - you won't lose your touch on the court (shooting/speed), you'll be stronger and full court bball will help minimize bodyfat.

 

[DDizzy]

i really dont have a set time to eat and everything like that but i do make sure i get 2500 cals a day...i really dont make my own food cept for eggs,oatmeal,tuna,sandwichs and the easy stuff but i do make sure i get protein,fat and carbs..

So your sayin not to squat and deadlift in the same days...tho for now i think i could get away wit it since im jus doin low weight cuz i wanna get the form down...

I have been liftin to failure with drop sets and i did look into the 5 x 5 still tryin to figure out how it works...mayb you could explain it a lil better...if that will work better ill try it


Also, after i work out i dont feel sore really i cant even tell i lifted til i try to pick somthin up...so i guess that means their fatigued but i dont feel like half as much as i do the day after a good squatting workout

 

[DDizzy]

i really dont have a set time to eat and everything like that but i do make sure i get 2500 cals a day...i really dont make my own food cept for eggs,oatmeal,tuna,sandwichs and the easy stuff but i do make sure i get protein,fat and carbs..

So your sayin not to squat and deadlift in the same days...tho for now i think i could get away wit it since im jus doin low weight cuz i wanna get the form down...

I have been liftin to failure with drop sets and i did look into the 5 x 5 still tryin to figure out how it works...mayb you could explain it a lil better...if that will work better ill try it


Also, after i workout i like to feel as of my muscles are fatigued and if it seems i dont feel like i did unless i try to lift somthin...which is why i like doin sets to failure....i really feel like i did somthin when my muscles are tellin me they have had enuff...mayb im wrong

 

[DDizzy]

ok after reading a bunch of articles ive decided to up my weights often so i can force my muscle to grow....i understand that my workout was kind of workin on endurance when i want mass

only problem is im wonderin if i do a weight that i can only do 5 times should i rest and repeat or drop the weight down immediently?

 

[rbtrout]

I wouldn't do squats and deads on the same day. I didn't make that very clear, sorry. If you go heavy on squats and then try to deadlift, you won't be able to lift anything and/or your form will suck. Squats on Monday, then deads on Wednesday - or something like that - at least a day in between doing the two lifts.
The 5X5 routine is based on doing 5 sets of 5 reps of the exact same weight. If you can't do all 5 sets, then keep the weight the same. If you try this routine, you can make some great gains, especially if it's your first time and you're learning some of the lifts. I started doing deads about 6 weeks before I started my first 5X5. I can now dead 455 (1 rep only - last time I maxed). Make sure you do your squats all the way down - atf as we call them here (ass to floor).
Keep playing hoops, I play every Saturday and haven't lost my shooting touch, at all (8 3 pointers in a row last Sat.).