General

[quote=welcoMe2MYworld]@TheOnlyHope: Assuming you aren't riding a bicycle (if you don't know what it means, I think that proves it even more), your body will be over training. I am not on my desktop and do not feel like playing e-teacher, search "over training" on Bodybuilding.com and learn. You can post in "Teen Bodybuilding" on the forums with any questions and you will receive a correct response.[/quote]

i have no idea what "riding a bicycle" means and now i'm extremely worried that i may be over training and that's why i haven't been noticing any major results . i'm kinda scared, guess i'll have to go and check tomorrow. thanks!

@dimo: thank you very much. i'll look more into that.

Whey protein is a by-product of cheese production, so it's very natural. There are no health risks associated with taking it, assuming you dont go overboard.

@Thorthecat: i tried it out (it looks ever so pro) and i could maintain the frog stand for hardly 2 seconds before falling on my head and hurting it for a bit haha. in order to improve on my time for the frog stand, do i practice it everyday or are there certain muscles i should be targeting? because right now i hardly hit it.
looking really forward to this for sure .

@boss: no way i always thought strength = size, and the bigger i get, the more naturally stronger i'll get. so i guess that means that size does not necessarily mean that i'm powerful, right?. damn, i didn't know that. so as a rule of thumb, 6 would be ideal for size and strength right?
jeez, now i'm in a pickle. i don't know if i should go for size or strength.
and i've never seriously tried those work outs. i guess i need to calm my horses down a little bit aha. dimo suggested a really nice plan that splits the three up and i think i'll follow that.

@welcoMe2MYworld: could you tell me why that's too much for someone at my size? and aha thanks a lot anyway, anything is appreciated .

@dimo: thanks for breaking the work outs up so i can take it a bit easier on myself i think that seems really good. i'll see what i can incorporate with the workouts you've mentioned and see how that works for me.
i guess i'll start off with 4-6 right now. i wanted to see optimal results before summer though, but i guess i'll have to experiment 'cause it's all good for the long run.

and my mother thinks they're unnatural and will effect my growth/health. not true, right?

@loonaticaaron: the reason why i haven't really focused on abs is because i have quite a bit of stomach fat and a long way to go until i get to have a solid 6 pack. i thought i'll worry about getting nice size before toning down completely, and so i haven't really spent time on the abs. besides, i run anywhere from 3-5 times a week, isn't that enough o;? and i'm adding in the squats fo sho .

I would do the following:

tuesday is compound day for back + biceps (built around deadlifts and bent over rows)
thursday is compound for tri + chest
friday is compound for legs (built around squats)
sunday is compound of shoulders (built around clean and press).

As for reps, this is something which actually varies person to person. I have trained with some semi-pro powerlifters/bodybuilders who swear by different rep ranges. My advice would be to try for yourself. Do 3 months at 4-6 reps and 3 months at 8-12 reps and see which works better.

Finally I see no reason why you should not take protein supplements.

Doing 3 reps is almost entirely strength training. Sarcoplasmic hypertrophy (gains in size) will usually be optimal when performing sets ranging from 8-12 reps.

Also, I you said you wanted to do squats AND deadlifts AND cleans on the same day. Either you haven't tried any of them, are planning on going relatively easy at the gym, or you're absolutely crazy, because those 3 exercises are way up there in terms of the most exhaustive lifts.

[quote=introgreen]Holy hell..if you're consistent you should see good changes over time but I mean, don't be afraid to take a day off[/quote]

i do take days off every now and then, but not by choice. for instance, this friday we had a late start so i didn't get a chance to work out, and this weekend i had a lot of homework so my mom forbid me to go to the gym.
i reeeeally want to get fit o;. i was the fattest child, and now i'm somewhat average but i'm still not satisfied.

[quote=dimo]I honestly think you're overworking. Considering you have your rugby training + your cardio days + your gym days. If you are indeed training for Rugby 2-3 times a week I would leave that as your only cardio days. Apart from that I suggest a 3 day split, focussing mainly on compound lifts.

As for your bench 145 @ 165, it's good for your experience level but terrible for your weight. But that's something that will come in time. For example I am roughly your weight and I warm up at close to that weight.[/quote]

wow it's dimo :O! it's kindof an honour to have you in this thread haha. i remember a couple of years back how much i used to look up to you.
i'm not sure if i'm over working because i think maybe i'm exaggerating my routine? i mean rugby practice consists of rough;y a 10-15 minutes of sprinting across the gym with the ball and jogging back, with like a 10-15 second rest in between. then, we do a warm up (maybe 5 minutes of running), and then we learn more about rugby and run drills/plays/scrimmage. is that considered enough cardio?
and i think i may be over working, but the thing is i'm not seeing results fast enough and it's really frustrating. i want to be fit and i want to be big. i want to be able to take off my shirt and not be embarrassed. i think it's actually to the point where it's unhealthy because all i talk about now is how badly i want to get big. i'm becoming obsessed o;.

how would this sound?
tuesday is compound day for upper back + biceps
thursday is compound for tri + chest
friday is compound for lower back, shoulder, legs
and sunday is compound of chest, upper back, triceps and biceps.
that's basically what i'm doing right now?

and aha yeah, my bench to weight ratio is nothing to be proud of. i'm aiming for 145 6x by the mid-late april and 160 by mid-late june. does that seem realistic?

also, i'd just like to take advantage of this to ask two questions.
if i'm going for size, should i be doing a weight which i can be pushing out 3 reps or 6? because a previous basiler said that 5-6 sounds good, but i read somewhere 3 is the best amount.
and also, what's your take on protein shakes/bars? do you think someone my age (16) should be taking them?

I honestly think you're overworking. Considering you have your rugby training + your cardio days + your gym days. If you are indeed training for Rugby 2-3 times a week I would leave that as your only cardio days. Apart from that I suggest a 3 day split, focussing mainly on compound lifts.

As for your bench 145 @ 165, it's good for your experience level but terrible for your weight. But that's something that will come in time. For example I am roughly your weight and I warm up at close to that weight.

[quote=willitoo]i would stick around 4-6 to get your lifts up, keep muscle/concentration and dont just throw the weight up and down. Always concentrate on what you're doing. (put it like this, each rep you do either helps you or doesn't, you can't repeat that repeitition again)

and definition is after mass with a good diet and calorie deficient. Also don't worry about rep ranges too low, you can injure yourself(dont max out lol) if you injure yourself your out of lifting for months. Don't forget to increase the weight every week or two weeks by 2.5lbs or 5lbs.

i forgot to add rep ranges depend on the muscle group. Legs should be worked out in the higher rep ranges 8-10 or 10-12 since they are used alot. you can keep em' in the lower range also, everyone's body is different have fun and good luck

pm me if you need anything[/quote]

will do sir, thank you very much !
just wondering, considering that i've started working out a few months ago and i'm 165, is 3 reps of 145 a good weight for my size/experience? because that's how much i'm benching right now.

@DennettFanBoy, but to get all of that to add up to 165g of protein is insane. if i wanna do that, i'm going to be eating like 3000 calories or something.

[quote=DennettFanBoy]You need a leg day. It should look something like:
Example A - Back Squat
Leg Press / Front Squat
Glute ham raises
Leg extensions

Example B - Front Squat
Hack Squat
Hamstring Curls
Leg extensions

-Deadlifts are usually done on back days.
-Make your diet amazing (http://forum.bodybuilding.com/) (http://tnation.t-nation.com/free_online_forum)
-Eat more protein
-Only drinking water is fine, just make sure to take calcium supplements.
-What about shoulders? Military/Overhead pressing?[/quote]

thanks a lot for your advice .
so on friday, i was going to plan on doing back squats, deadlifts, cleans and overhead pressing. if i have more time, i'll do more things but this is just the basic. i know that deadlifts work your lower back, but i'm doing them on friday because i don't work on my lower back on my back day (due to restrictions on time) and also, deadlifts are a great lower body work out, no?
i don't know where more protein will come from, and my mom does not permit me to take bars/shakes. she thinks it's unhealthy, is she right o;?
and i reeeeally need to work on my diet! more than anything, but i find that the hardest. i'll check it out though.

@thorthecat, thanks for your suggestions i'm starting to take pull ups more seriously now, and omg the planche progressions look crazy . i can't do that yet.

@foreshadow, where does this extra 100 grams of protein come from o;;;;!

@kinghippo, thank you

@ountouched, thanks for the input. i think if i do a leg day on friday and then rest sat it'll be okay though, right?

@iamanewb, i drink approx 1 gallon of water a day. i don't think i could ever drink any more o; and the meals thing i really need to work on too. my diet sucks.

@xhabit, i'll look into that. thanks .

@willitoo, as soon as i get the chance i definitely will . thanks! and i go for size/mass, not definition. i do weights that i hit about 5-6 reps. i read somewhere today that if i want to maximize the size/strength, i should do a weight i can only push out 3 reps with. is that good advice?

since your running a lot, a leg day might be too much for you, though legs are very important. you need to make sure you give body enough time to recover.

[quote=QuapPac]Oh god, i HATE front squats (when the bars on your shoulders)

just saying[/quote]

If you know the true rack position (bar resting almost 100% on delts, arms up parallel to the ground, wrists back and elbows in), the only reason to hate it is because it's challenging and because it's exhaustive holding the bar in that manner (tons of core involved too).