Bulking up routine for teenager?

M

mikehende

0
My 17 year old needs to put on as much meat and as fast as he can by August, he 6' 155lbs. I am looking for the shortest bulk building routine for him but since he can only lift 2 days per week I am thinking he should only do the mass building exercises? I would like to have him do
Dumbell Pullovers
Standing Calf Raise
Squat
Deadlift
Bench
Abs

The Abs is just to strenghten his core and the pullover is for Football throwing purposes so what I need is a routine and set/rep system to have him put on size, I would like to keep his workouts as short as can be possible too. Any ideas?
 
Day 1

A1: Deadlift - 5x6
A2: Bench Press - 5x6
B1: Pullups - 5x6
B2: Front squat - 5x6

Day 2
A1: Full squat - 5x6
A2: Incline Bench press - 5x6
B1: Bentover rows - 5x6
B2: Power clean - 5x6

To shorten the workout use pairings IE A1-60sec-A2-60sec-A1-60sec-A2. Until you preform 5 circuits. Then onto the B pairings.

Do pullovers after if you like.
 
Squats and dead wil hit the calves. For someone short on time calf rasies should be low on the list. I rarely train calfs directly. Tell him to walk to school on his tip toes. :)
 
what set/rep scheme should I use then and when you say "change around the exercises, do you mean change the "order" of the exercises or add different exercises?
 
different excercises, change 2-3 out of 4.

Set/rep schemes...4x8, 10x3, 3x12, 8x4, 6x5, 5x7

You could do 10x3 for A's and then 3x12 for the B's. That would be an interesting routine might try that myself. :)

btw bumping it up to 3 workouts a week would be a good move you could decrease the volume that i gave above.
 
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Problem with going to a 3-day workout is that he will be doing speed workouts for 3 days and Football training exercises the other 2 days, don't wat him to burn out.
 
He's a QB so he will be doing more arm and hip fundamentals on 2 days with a 6lb medicine ball 3x12-20 reps on arm movements and 3x12-20 on hip and then "Chuck throwing". Shouldn't take more than 1/2 half hour.
 
Ok strength-speed excercises using ballistic excercises. I think you should start the routine with 3x6 for the first week, then week 2 increase to 4x6 and the last 2 weeks go to 5x6. See how it goes, while i've read a good bit about training athletes i never worked with one and never trained like i do now when i was a decent athlete myself.

What about a good recovery drink? Creatine would help 5-10grams a day.
 
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3 day -

Day 1

A1: Deadlift - 4x6
A2: Bench Press - 4x6
B1: Front squat - 4x6
B2: Pullups - 4x6

Day 3
A1: Full squat - 3x8
A2: Bentover rows - 3x8
B1: Power clean - 3x8
B2: Incline Bench Press - 3x8

Day 5

A1: Lunges - 2x12
A2: Upright rows - 2x12
B1: Sumo Deadlift - 2x12
B2: Dips - 2x12

That's a decent start - that will give him a balanced program for 4 weeks. Increase the load each week. Rest 60sec between pairings, workouts should be less then 45min. Don't train on consecutive days. You can build up tolerance to training fullbody with less then 48h of recovery but i would not recommend it at this point.
 
Yes, that's a great routine [thanks], I am guessing he doesn't need to do Curls for his biceps and triceps becuase you've added Pullups and Dips?
 
Sure you can throw in some direct arm work on Day 5 if you want.

C1: Barbell curls - 2x12
C2: Lying DB extenstions - 2x12

The only reason i didn't include any isolation work is because you wanted to keep the workouts short.
 
The only reason why I want to keep his workouts short is because he has to work out in School for now and we live far away from his school. Will just the one arm workout on day 5 be enough to put some size on his arm? Also, won't he get more size faster if he does 6 reps with heavier weights as opposed to 12 reps?
 
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