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High school workout

H

highschoolsucksalot

New member
Okay, I've been working out since about 8th grade. I'm going into 10th right now. I want to be big for my sophmore year, and I know my workout really really sucks, so maybe you guys can help me. Here it is:

Everyday except Saturday I drink 2 scoops of Nitrotech whey protein, one in the morning and one before working out.

Monday
PM Dumbell bicep curls 6-8 sets 10 reps
PM Reverse Wrist Curls 3-4 x 40
PM Abs Routine:
Lying leg raises 3 x 25
Crunches 3 x 30
1 Leg V-Sit 3 x 25

Tuesday
AM Cardio 14 minutes 6mph on a treadmill
PM Incline dumbell presses 7-8 x 14
PM Triceps 3x 12 Tricep Kickback
3x20 Two arm pullover
PM Abs

Wednesday
PM Dumbell bicep curls 6-8 sets 10 reps
PM Reverse Wrist Curls 3-4 x 40
PM Abs

Thursday
AM Cardio
PM Incline dumbell presses 7-8 x 14
PM Triceps 3x 12 Tricep Kickback
3x20 Two arm pullover
PM Abs

Friday
PM Dumbell bicep curls 6-8 sets 10 reps
PM Reverse Wrist Curls 3-4 x 40
PM Abs

Saturday
AM Cardio
PM Partying

Sunday
AM Cardio
PM Incline dumbell presses 7-8 x 14
PM Triceps 3x 12 Tricep Kickback
3x20 Two arm pullover
PM Reverse Wrist Curls 3-4 x 40
PM Abs

Yeah I know this is a pretty weak workout but hey, thats why I'm here. Thanks (in advance) for helping me.
 
Wow, that workout needs some work.

1# If you are going for size then you need to cut down the number of times you do each body part a week. **REMEMBER** You grow out of the gym not when you're in the gym. Give your muscle parts at least 4 days to fully repair <Maximum growth>

2# Train your fucking legs! **THIS IS YOUR KEY TO SIZE**

3# EAT! You're young, so you can eat anything without getting too fat. Tons of meat, eggs, milk, anything with protein! If you go to Mc Donnald's get a double big mac instead of a regular, if you go to subway, get a footlong with double meat rather than a 6 inch! etc....

As for your routine right now, I'm sure you allways have a pretty good pump on your arms since you work them 1000 times a week. You're going to have to let that pump feeling go, I know it's hard to do but your arms aren't going to get any bigger without giving them time to grow. **Important** just because your arms or whatever bodypart feels like it's fully repaired doesn't mean it has. Give yourself time to heal... I know this might be hard but you've got to cut down the times you go to the gym. 4 to 5 times max is how many times you should be going a week...

I'll help you with a split later if you like..
 
Drop all of the isolation stuff. Its wasting your time bro. If you want to look like all the other guys in the gym, keep doing curls. If you want to grow, stop.

Squat, deadlift, military, press....only do isolation stuff after you do the big moves.

Take more days off. You can't train hard 5 days straight without shrinking.

Find someone that can teach you correct form on deadlifts and squats. Good luck
 
Ingram's right.
get a ride to the book store and purchase "Blood and Guts" by Dorian Yates. that is how you will learn the ways, trust me. email me if you need some help.
 
I thiink you really need to throw some variation in your work outs.
From what I can see, it looks like your week consists of working your chest, arms and abs.
You don't need to do your abs everyday. Its like any other muscle. You need to get some back excercises in there, as well as some legs and shoulders. I'd also suggest taking your nitro tech shake after you've worked out instead of before.
My 2 pennies
 
Remember, I'm young. I have no idea what a military press is. Maybe one of you guys should direct me to a site that lists different exercises and how to do them. Because right now I don't do back or shoulders because I don't know HOW to do them. Same with legs(I work out at home).

Over the weekend I'm going to get a book. I'll check out blood and guts, but what other good books do you guys know of?
 
why you so down on high school bro ? i just graduated this past week and i thought it was a pretty sweet ride all 4 years.
 
highschoolsucksalot said:
Remember, I'm young. I have no idea what a military press is. Maybe one of you guys should direct me to a site that lists different exercises and how to do them. Because right now I don't do back or shoulders because I don't know HOW to do them. Same with legs(I work out at home).

Over the weekend I'm going to get a book. I'll check out blood and guts, but what other good books do you guys know of?
Click to expand...

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


Joker
 
gmanlax7 said:
why you so down on high school bro ? i just graduated this past week and i thought it was a pretty sweet ride all 4 years.
Click to expand...

Exactly!! When I was in high school(5 years ago) I used to say how bad it sucked and shit, but believe me right now I would give anything to go back. Such little commitment and tons of friends. Enjoy it while it lasts because it goes fast.
 
Day 1 Chest - Shoulders – Triceps
Day 2 Biceps – Forearms - Abs
Day 3 Rest
Day 4 Back - Abs
Day 5 Legs - Forearms
Day 6 Rest
Day 7 Chest – Shoulders – Triceps - Abs
Day 8 Biceps – Forearms
Day 9 Rest

Does this sound better? I tried to get a routine of two days on, then one day off. I'll put up what exercises I'm going to use after I start this workout on about the 20th or so. Any suggestions?
 
" 1# If you are going for size then you need to cut down the number of times you do each body part a week. **REMEMBER** You grow out of the gym not when you're in the gym. Give your muscle parts at least 4 days to fully repair <Maximum growth>"

I want you to back this up because this is 100% false.

-Zulu
 
ZZuluZ said:
" 1# If you are going for size then you need to cut down the number of times you do each body part a week. **REMEMBER** You grow out of the gym not when you're in the gym. Give your muscle parts at least 4 days to fully repair <Maximum growth>"

I want you to back this up because this is 100% false.

-Zulu
Click to expand...

What's so false about it?

Make sure you back up your answer.

-Ingram
 
Actually, I'm asking you to BACK up your answer.

You posted it, you should be backing it up, no?

I'm just curious. I know you wouldn't pull stuff out of thin air would you?

-Zulu
 
ZZuluZ said:
" 1# If you are going for size then you need to cut down the number of times you do each body part a week. **REMEMBER** You grow out of the gym not when you're in the gym. Give your muscle parts at least 4 days to fully repair <Maximum growth>"

I want you to back this up because this is 100% false.

-Zulu
Click to expand...

100% false? :rolleyes:

I know you're a proponent of the whole body workout. If it works for you, good, stick with it. The fact is, if this guy wants to get big, Ingram is 100% right.

Enough of this "ya-huh"...."na-uh"...."ya-huh" bullshit......

Zulu, I want to to explain how this bit of universally accepted knowledge could possibly be "100%" wrong.
 
ZZuluZ said:
Actually, I'm asking you to BACK up your answer.

You posted it, you should be backing it up, no?

I'm just curious. I know you wouldn't pull stuff out of thin air would you?

-Zulu
Click to expand...

As much fun as it is to argue with a 16 year old, I’m going to have to pass on this one.

So I’m going to agree with you and say I’m %100 wrong. I guess everyone who placed in the top 10 in the Mr. Olympia is trains wrong too. If only they knew the benefits of full body workouts; who knows how big they would be?

I’d like to thank you for shedding this precious information upon us. At the age of 16 I’m sure you’ve gained an immense amount of knowledge, please share more.

-Ingram
 
I'm waiting....

Universal tidbit? That's quite hilarious.

You can't even quantify what you're stating. What variables? Volume? Intensity? Effort? YOu don't mention ANY. Your statement is void of content.

Are you telling me walking will require 4 days of rest? What about a submaximal set of lateral raises?

YOuv'e got to be shittingme. At least quantify what you spout as axiomatic.

-Zulu
 
Zulu, I have been respectful to you regarding your full body workouts in this thread and others simply because I am on this board to learn and share the small amount of empirical knowledge I may have that might help someone. More importantly I respect everyone's right to their opinions, theories, etc. However, this thread is bothering me. Unlike Ingram, I don't have the self control to let this slide by completely unchallenged.

First off, stop using words from your high school thesaurus to try and strengthen your hipocritically unqualified statements.

While you're looking up pretty words, look up Sophist.

Are you telling me walking will require 4 days of rest? What about a submaximal set of lateral raises?
Click to expand...

:rolleyes: Yes, when Ingram says "training" he is referring to "walking" and doing "lateral raises", jesus.

I want you to go to the gym tomorrow and do the following.....

Deadlifts
225 x 12
315 x 10
405 x 6
515 x 2
315 x 10

Bent over rows
185 x 12
225 x 10
265 x 6
225 x 10

Thats all....

#1 - In two days, let us know how your back is doing, k?

#2 - Since you do everything in one day.... Right after you do these back things try to squat. I dare you. I double dog dare you. What? You say you can't because you're too tired? Well, this is what is going to make your back grow, and if you're going to do legs, you'd better squat. Wipe the tears from your eyes and get off the floor.

#3 - You are 16. How many years(weeks) of experience can you possibly have to support your theories?

You can't even quantify what you're stating. What variables? Volume? Intensity? Effort? YOu don't mention ANY. Your statement is void of content.
Click to expand...

Hmmm...I missed the part where you made that undeniably flawless argument for your training routine, with all those amazingly profound ideas and that brilliant "content". You're asking for his, yet we see jack shit from you.

I don't like arguing with people about different training routines, because I believe that this game is very individualistic and a wealth of different training ideas is very valuable. But, when someone with an already (very)weak training theory begins to preach as if he were SSAlexSS, it bothers me. In my opinion(see how adults qualify themselves?) full body training is bullshit if you want to be a bodybuilder. If your goal is to grow, like our friend who started this thread, then doing full body lifts several times a week is exactly what you don't want to do.

If your goal is to grace the cover of GQ or Men's Health magazine in a pair of pink CK underwear after 10 years of training, then by all means, do it your way. If you want to be a bodybuilder...well.

I'll tell you what. This is a waste of time, but I'm waiting to move in a few days and have nothing better to do. So, if you wish, why don't you break out your thersaurus, dictionary, go get your dad to help you and lay down your absolute best possible argument for your case. After I am overcome by your wealth of knowledge of physiology, and after I am done laughing, I will respond.
 
Last edited:
My thread has been hijacked :mad:

Let me ask again. Could you guys please tell me if should I take my nitrotech shake everyday or just on workout days? And can I do cardio on rest days? *gritting teeth* Thank you.
 
"
First off, stop using words from your high school thesaurus to try and strengthen your hipocritically unqualified statements."

How are my statements hypocritically unqualified? That doesn't even make any fucking sense. Did you even graduate from highschool. Try to remain coherent, I beg you.

" Yes, when Ingram says "training" he is referring to "walking" and doing "lateral raises", jesus. "

Then maybe he should QUALIFY WHAT HE SAYING. Capiche? Give an example or whatnot.

"
#1 - In two days, let us know how your back is doing, k?"

I want you to do this:

Deadlift:

2*500 [strip plates off]
5*450 [strip plates off]
5*400 [strip plates off]
5*350 [strip plates off]
5*300 [strip plates off]
5*250 [strip plates off]
5*200 [strip plates off]
5*150 [strip plates off]
5*100 [strip plates off]

Trust, you won't be walking for days. Does this mean you training is productive? Give me a break.

"Wipe the tears from your eyes and get off the floor."

I wouldn't be doing 5 sets to failure on the DL because that's overtraining in the first place, you idiot. Your whole point is moot.

"#3 - You are 16. How many years(weeks) of experience can you possibly have to support your theories?"

Not many. How many years of experience does Arnold have? Do you take advice from him? Well you probably do, but anyways.

" Hmmm...I missed the part where you made that undeniably flawless argument for your training routine, with all those amazingly profound ideas and that brilliant "content". You're asking for his, yet we see jack shit from you. "

I NEVER TALKED ABOUT MY TRAINING. But Ingram stated something, all I ask is that he back it up and you stir up some diatribe 5 pages long.

"full body training is bullshit if you want to be a bodybuilder."

Tell that to Bill Pearl and other non steriod greats.

I'm not replying after this. You are not worth my time. Any expert would agree that what I said was correct; it's just basic stuff.

The guy said "YOU MUST REST FOR DAYS"

All I asked was "why" and I still don't have an answer.

-Zulu
 
How are my statements hypocritically unqualified? That doesn't even make any fucking sense. Did you even graduate from highschool. Try to remain coherent, I beg you.
Click to expand...
My ignorant ass has a Masters degree. You're the one thats still in high school slick:o

I'm not replying after this. You are not worth my time. Any expert would agree that what I said was correct; it's just basic stuff.
Click to expand...
The usual escape from an argument that you know you cannot win because you are wrong. Any expert huh? basic stuff? lol. Why don't you post some stats bro? Or, since "any" expert agrees with you, then post a couple.

Ingram was right. I was wrong in wasting board space and time attempting to argue intelligently with a 115 lb 16 year old. I apologize to everyone else.
 
A master's degree in WHAT, pray tell?

You were argueing intelligently? Give me a break? How about you get a REAL expert in here and make him defend your point of view. I'll never argue anything you say again, ok?

Why would you want my stats? What kind of cheap question is that. Knowledge is directly with proportional to the size of my biceps or what?

You were flat out wrong stating that a muscle needs 4 days rest. If you find a SINGLE source that proves this as fact I won't set foot on this board again.

I dare you.

-ZUlu
 
to highschoolsucksalot

Dude, where are your lower body exercises? You can't expect to grow to anywhere close to your full potential without lower body work. And I would have to say too much cardio...just like some other said, too much cardio is going to be detrimental to any serious gains. Another thing, getting something else besides Nitrotech protein, and do me a favor - don't ever buy a Muscletech product again :) My favorite is Optimum Nutrition's Whey, a hell of alot cheaper and better than any shitty product that Muscletech makes. And should you drink your protein on rest days as well? Yes you should. Should you do cardio on rest days? Yes, that is PRECISELY the time that you should be doing it if at all, and if you're trying to gain size here then you should cut back on it. I recommend that you work the whole body about once a week, or maybe once every 5-10 days, depending on how much time it takes your body to recuperate and how long it takes for your mental preparedness to send you into another hardcore workout again. Try this split for me, it's pretty basic, includes the core movements for all bodyparts and you shouldn't have too much trouble growing from this routine...
Monday - Chest/Back
Barbell or Dumbbell Flat Bench Press - 3x8-10
Dumbbell Flye - 2x8-10
Deadlifts, basic mass builder for lower back, make sure to warm up thoroughly for this one - 5x8-12 *includes warm ups*
Bent Over Barbell Rows, your basic mass builder for upper back - 3x8-10

Tuesday - Rest/light cardio

Wednesday - Shoulders/Biceps/Triceps
Overhead Press - 3x8-10
Bent Over Lateral Raises - 3x8-10
Close Grip Bench Press - 3x8-10
Triceps Extensions, can be done with either an EZ bar, barbell or with dumbbells - 3x8-12
Standing Barbell Curls or Preacher Curls *which I recommend* - 3x8-12
Alternating Dumbbell Curls - 3x8-10

Thursday - Rest/light cardio

Friday - Legs
Squats - 5x8-15, make sure to warm up for these and LEARN TO PERFORM THESE PROPERLY. Start out light!
Hamstring Curls *Leg Curls* - 3x10-12
Standing Calf Raises - 3x10-15

Sat/Sunday - Rest

I recommend doing light cardio on your rest days as soon as you wake up and before your first meal. Nothing too heavy, especially after leg day. Make sure you are getting at least 1 gram of protein per pound of bodyweight, and depending upon your body composition, adjust your carbs accordingly, and be sure to take in some carbs right after your workout, and eat a small meal of protein *or a shake* about 30 mins - 1hr later. Get a multivitamin/mineral supplement, this is a must. Take it in the morning after you eat and right after you workout as well. What I have prescribed for you are basic, mass building exercises that are age-old in their ability to promote quality muscle gain...that is...if you LET them. What I mean is making sure your diet is balanced and that you get enough sleep at night *I recommend no less than 7 hours a night* and that you don't go too heavy on the cardio. What is your current calorie intake? Kick it up a notch...say...500 calories. Make sure it all comes from good sources. Lean sources of protein like: chicken, lean cuts of beef, fish, cottage cheese, a good whey protein. Go for mostly carbs that are on the lower end of the glycemic index, meaning that they won't spike your blood sugar too much *meaning they give you long term energy*: yams, potatoes, brown rice, whole wheat bread, whole wheat pasta, pears, oatmeal, and take in some simple carbs right after your workout so that it will spike your insulin and send all those nutrients to your muscles, fruit juice is a good idea. Your fats should come from just as good of sources, and lean more towards your better dietary fats, i.e. unsaturated fats, since saturated fats are very hard for your body to burn. Good sources are fatty, cold water fish *salmon, etc*, nuts and seeds, extra virgin olive oil, etc. Stay away from fried foods, junk food and sweets. Even though you and I are both young *I'm 18* it sure as hell don't hurt to start eating right. Like I said, get atleast one gram of quality protein per pound of bodyweight, and keep your carbs about where your protein is, and if you don't feel like you're getting enough then bump them up. As for fats, make them no more than 30% and no less than 15% of your daily intake. If you find yourself gaining too much fat, reduce your calories, but make those calories come from carbs rather than protein and high-quality dietary fats. If you need any exercise explanations then drop me a line back. Oh and hey...why does high school suck for ya? I am a senior and it fuckin kicked ass for me, and I can tell college is going to kick even MORE ass! What are you having problems with? Is that a reason that you're starting to lift? Oh yah and hey...high school AND college girls, hell women in general, like muscles ;) Stay in touch with me, I'm here for ya.
 
sorry there highschool, but i gotta keep this thread offtopic for a sec :)

I believe that there are only 3 muscle groups which if you want to grow, you can still work everyday. THose are calves, abs, and forearms. Anything else will require sufficient rest.
There is simply no way that full body workouts are any good if you wanna get big. If you wanna stay cut at 130lbs, by all means, I would completely recommend a full body workout. But if you wanna put meat on those bones, then you're gonna have to drop those pink dumbells and hit the squat rack. I forget who said it, but they had a very valid point. The 3 main exercises for growth are bench press, squats, and deadlifts. No real workout regime would be complete without those 3 exercises. Now, I, like most of the people here, have realworld knowledge on weight training, not what some 12 yearold told us on teenbodybuilding.com or whatever. Have you ever done squats before? Were you able to lift any heavy weight after that? then you weren't going heavy enough and you wont grow. When I'm done with squats, I'm seeing double and im completely spent, and I only do 5 sets 6-10 reps. At this point, there is no way in hell i could deadlift anything more than my towel, so i have no idea how you can do everything in one day, unless you're more Fina than man.

oh well, proove me wrong.
 
For what it is worth,

Concerning your deadlift suggestion.....I would be able to walk after that. My back might be able to support much for a couple of days, but I could walk just fine. If you had said squats.......then mebbe you are right.

Also, the deadlift / rows routine didn't look like it was meant to go to failure on every set. If it was, how come the same rep / weight was used before and after the heavy set?

As for your experience, if you can show that your ways work then people will listen. The normal way of doing that is posting results and experience. It has alot to do with it, because we get alot of young kids on this board who think that they know everything and don't know when to quit arguing.

ZZuluZ said:
"
I want you to do this:

Deadlift:

2*500 [strip plates off]
5*450 [strip plates off]
5*400 [strip plates off]
5*350 [strip plates off]
5*300 [strip plates off]
5*250 [strip plates off]
5*200 [strip plates off]
5*150 [strip plates off]
5*100 [strip plates off]

Trust, you won't be walking for days.

"Wipe the tears from your eyes and get off the floor."

I wouldn't be doing 5 sets to failure on the DL because that's overtraining in the first place, you idiot. Your whole point is moot.

"#3 - You are 16. How many years(weeks) of experience can you possibly have to support your theories?"

Not many. How many years of experience does Arnold have? Do you take advice from him? Well you probably do, but anyways.

-Zulu
Click to expand...
 
Well, the guy said he couldn't do anything after a few sets of deadlifts and rows.... I am explaining to him how this is NOT optimal. And I have discussed this with several coaches with PH'd's in the matter.

The intensity is too high and it comes at the cost of volume and frequency which are more important.

My example was only an example. Modify if you wish.

All I asked for was justification that a muscle needs 4 days to recuperate. That was bullshit.

And if people can't understand that I have nothing but pity for you.

-Zulu
 
Well I know a bunch of people with Ph.D's who don't know shit about their 'specialist' areas.....have worked with plenty of em. I for one look at what people have achieved through applying what they think they know.....the real world is very different from the nice little theoretical world that researchers like to live in.

As an aside, I think the problem that people are having with you is that alot of your posts appear confrontational and make you look like a know-it-all.....so people react with hostility. There is more to this game than what some words on paper can tell you....you find what works for you and that doesn't always agree with the 'experts'. The last sentence in your previous post is a good example of that......I gather you are young.....if a young person comes out with comments like that in front of experienced people, they will get laughed at and / or dismissed. In which case your posdts are wasted.....
 
I typed up a pretty long post..... but deleted it.

Frankly I don't care anymore.

I could care less what a bunch of retarded baboons think of me. If they want to train like turds, then they can be my guest.

If they can't see that resting 4 days per muscle group is a baseless statement that ignores intensity, effort, genetics, recuperation....then it ain't my problem.

Peace out.

-Zulu
 
I think your last post just showed why people wont take your advice seriously......as soon as people disagree you throw a temper tantrum and start to sulk.

You need to chill out and accept that there is more than one way to skin a cat.
 
Imnotdutch said:
I gather you are young.....
Click to expand...

He is 16

Zulu....
You are arguing with guys that have 10 plus years of lifting experience. Sorry to burst your bubble yet again, but this is a sport of empirical support.

I wonder if you argue this way with the big dudes at your gym, and how well that has gone over.....

:nerd: "Excuse me, but you have made a training fallacy. I know several PhD's and you should not being doing squats with 600 lbs on your back. You should spend more time on the preacher bench. Also, Scientific studies have shown that....:die:
 
"Excuse me, but you have made a training fallacy. I know several PhD's and you should not being doing squats with 600 lbs on your back. You should spend more time on the preacher bench. Also, Scientific studies have shown that..."

That's not it at all.

I didn't say I was against squatting heavy.

ALL I SAID WAS THAT RECUPERATION DEPENDS ON A MYRIAD OF FACTORS.

This is a fact.

-Zulu
 
I just started up with squats and deadlifts in my routine this week. The only thing I can is thank you! It hurts and I've been barely able to walk, but I like it anyway.

Anyway a have a few goals. Short term(this summer) I want to pack on alot of muscle(bulking, right?). Long term, I want to go for stamina and endurance. So what do you guys(excluding that zulu guy) think I should do? Also, what kind of protein do you guys suggest? What kind of protein bar should I take when I don't have time for a sit down meal(cheaper = better)? And I do abs 3x a week, what exercises should I do? Thanks guys.
 
Nope, no rack. And I'm squatting about 60-80x15repsx5 right now, its weak, I know, but I just started. I'm going to add more weight and lower the amounts of reps next time though.
 
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