Need Expert Advice!!!

[work_hard777]

Ok the summer is about to come and with school being out i'll have a lot more time on my hands to workout. Im willing to do what ever it takes, i'll put in the time it will take to be as big as i can be and gain nice very stong lean body mass. Im sick of getting on a program that seems to not get me anywhere. Ive been to this website a lot for very good advice and im wondering if anyone has a very super effective workout schedule that would be very valuable to me. I'll be in the weight room for 6 days a week and willing to pay money, i just want to know that whatever workout im on is actually the right one for me and will get me where i want.

Thanks for your time

 

[FFQuads]

Post stats. and much more info please.......

etc.....etc....

 

[work_hard777]

Post stats. and much more info please.......

etc.....etc....

Tell me what you want me to type in

 

[vin01]

Age
Weight
Height
BF%
Years Lifting
Current PRs
Goals
Typical routines..etc..

 

[work_hard777]

Age
Weight
Height
BF%
Years Lifting
Current PRs
Goals
Typical routines..etc..

16 years old
136 lbs, 5'8''
11% BF
Weight lifting for 4-5 years
Current Personal Records
> Bench : Max. 170 lbs
> Sqaut : Max. 380 lbs
> Arm Curl : Max. is around 100 lbs
> not totally sure what my person records are for other lifts
Goals: I want to be as strong as i can be, im strong for my size but i want to look even better, feel better, and perform better in my physical activities. I'd like to be heavier for certain sports but still have that nice lean cut look for my body. I want to know how others become to massive and what it takes to do it and so i can be on a program that will in time leed me to the same success.
Typical Routines: I landscape in the summer (work around 2-3 days a week, maybe more if i really need the money) and am in a 3 a year sports witch include Fall- Football, Winter- Wrestling, Spring- Baseball. Currently a member at local gyms and fitness centers so i am able to get into the weight room if the school is not open at the time so im very flexible with what times i weight lift.


Yeah thats pretty much a backround check of me so if that helps you more to give me some helpfull information that would be great

 

[theprofessor]

get your diet in check bro... you gotta eat big to get big. try to eat EVERY 2 hours. all your extra money should be going into lean meats, healthy carbs (oatmeal, yams, veggies, brown rice), drink milk at night... you can eat a LOT of good food not get fat. stay away from sugar and white flour and lard... health fats are good, and a neccecity. dont waste your money on supplements except for a good quality protein powder (like isopure), and a good multivitamin (animal pack), unless you have plenty of money, in which that case, you could go all out, but remember.. whole food comes FIRST! diet is 99.99999% of the equation here
if you work out HARD and HEAVY, you will grow.
no personal trainer can tell you right away what routine will be best for you... that is somthing it will take years to perfect. my advice would be to FOCUS your entire workout for the day on one heavy compound movement (bench, squat, deadlift, clean & press) and then you can use some isolation exersises to do a little more if needed/possible. i like to do 6-10 sets of deads and squats, so the rest of my routine isnt much... but those fundamental lifts that youre going hard on will be the best thing for you. also dont overtrain.. i dont reccomend doing each body part more than once a week, except maybe calves, forearms & abs (though i seldom train abs myself.. diet takes care of that for me and i dont want them to get too big). on big muscles you can do more sets... but on small muscles like biceps and tris you will be better off doing less volume with more intensity... maybe only a few sets...
good luck bro, any more specific questions and id be glad to help you if i can.
now go KILL THAT SHIT

 

[tay1506]

I would work upper body 2 times a week and lower 2 times........ make sure they are on seperate days. The whole thing is too work out as frequently as possible with being able to recover which u probly can not do yet. stick mostly to bench, squat, box squats, deads, hypers, gms, rows, pullups, military/ shoulder press, and weighted situps. work out 1 - 1.5 hours a day with 10 - 30 min light jogging or maybe sprints. Also the first thing is eating and sleeping i would say 7 - 9 hours asleep and roughly 3500 calories for you. That should pretty much do it, and by the way thats an impressive squat for ur weight

 

[oso0690]

Don't worry about isolation exercises, just stick with compound movements, you'll grow just as well or better. Just as everyone said, eat big to get big, make sure you get at least gram of protein per pound of body weight. (at least 136 grams a day). As for training, I don't know exactly where you are right now, but what is working for me is http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
and i'm sure you could benefit from this. Since you're fed up with programs getting you nowhere, Read everything on that site and apply. what could you lose? Nothings better than building a good, strong base.

 

[BiggT]

That Madcow/geocities link above is a great resource for you, and check out www.startingstrength.com Also, look at the sticky at the very top of this page.

Worry about getting good at a squat, a pull, and a press, and eat a lot.....don't micro-manage diet and worry about every little thing, just eat enough nutritiously dense foods.

Please don't take offense to this, because my purpose is to help....How deep do you squat? For athletes, I recommend the full, ass to the grass squat....check out the starting strength link for info. the reason I ask is because at your size and with your other numbers, to have a 380 squat you're either not going deep enough, or Ed Coan had an affair with your mom about 16 years ago.....but it is possible though, so don't take what I say the wrong way, but if you aren't burrying those squats, start doing so ASAP even if you have to knock some serious lbs off them for the time being.

Since you have the time, start a journal on here......What position do you play in football?

 

[Illuminati]

training will take you no where if you dont eat right.