routein and questions :)

E

EliteMarine

0
I know this is alot guys but I would really appreshiate it if yall could help me out trust me I read alot on these boards or I wouldnt know as much as I know now so thats not all I do is ask all these questions LOL these are just some more in depth questions so to say u kno lol..

well thank you and im 16 years old i weigh 180.



ROUTIEN:

Monday: (UPPER)
Bench press (5 sets of 1-4 reps)
shoulder press (5 sets of 1-4 reps)
bent over rows (5 sets of 1-4 reps)
weighted dips (5 sets of 1-5 reps)
bb curls (3 sets of 7-10 reps)

tuesday: (LOWER)
squats (5 sets of 1-4 reps)
hack squats (5 sets of 1-4 reps)
roman deadlifts (5 sets of 1-4 reps)
seated calf raises (3 sets of 25 reps)

wednesday: off

thrusday: (UPPER)
military press (5 sets of 1-4 reps)
incline bench press (5 sets of 1-4 reps)
chinups (5 sets of i dont know reps)
skull crushers (3 sets of 3-6 reps)
bb curls (3 sets of 7-10 reps)

friday: (LOWER)
squats (5 sets of 1-4 reps)
deadlifts (5 sets of 1-4 reps)
lunges (5 sets of 1-4 reps)
standing leg curls (3 sets of 20 reps)



QUESTIONS:




1. when doing a military press and seated press i want to do perfect form, now if i bend my back and all that stuff like alot does that mean its perfect form? should i lower the weight and keep it low until i can lift it perfect?

2.the same goes with bent over rows, should it touch my stomach? becuase being i do 1-3 or 4 reps for 5 sets, power lifting, I try to get the most weight I can... should i lower all my weight for this and military press and shoulder press(seated) to get my form better??? like i could do 330x15 squats but they were 90degree and i went to a weight compition and tryed 315 and went all the way down and couldnt come up.

3.how do you do a roman deadlift and how is it different from a deadlift? what are tips on deadlifts and squats and bench.

4. if im lifting for size/alot of strength.. like 1-5 reps should I keep the reps for all isolation higher like 10-20 reps for 3 sets? I do 3 sets for isolation and 5 for compound.. and 1-5 reps for compound and 10-20 for isolation... good idea?

5. I do weighted dips with 70lb on my neck like 6 times for 5 sets, but should I put weight on my chinups??? or pullups whatever... i dont know. and notice on thrusday I have alot of isolation kind of. Is this bad?

6. pre workout I usually have like eggs rice and a shake and after workout i usually have 3 scoops of protein and 5g of creatine and grapes or something... but if i am 180 now and I want to get like 190 or something im a power lifter remember ill worry about keepin kinda skinni, should I put a scoop (650calories) of serious mass ON weight gainer with the 3 scoops? or how should I do my post workout , I want to gain!!! atleast to 190.
 
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Routine, not routein..for the spelling tests. Sorry, I had to ;).

Dude, no offense but you are not a powerlifter if you don't know the difference between a conventional deadlift and romanian. Do research for yourself before hand, as well.

In romanian your knees bend, butt goes out, and bar goes down and out in front of you. Conventional deads you squat all of the way down, rather than only using your back to pull.

1&2. Form always comes first, always.
3. see above.
4. Figure out what you're goals are, not just "size/ alot of strength." If you are powerlfiting you should be focusing on strength, as an example.
5. Get a dip belt and put it around your waist, not your neck
Two iso's isn't too bad, I wouldn't do shoulder or military press twice a week (that's just my opinion though). I would do rotator cuff work too, even though you're only 16 I still think everyone needs some.
6. Simple carbs and protein post-workout is your best way to go, creatine (5g) is fine as well.
 
An article on Romanians ~ Bodybuilding.com - Paul San Andres - Romanian Deadlifts: Training The Other Half Of Your Leg!

I think you're routine is slightly unbalanced. In Monday I would replace shoulder press or dips with pullups or a lat pulldown. In Thursdays routine, you need some sort of a row. You have alot of pushing, but not a lot of pulling, which is common.

Your goal should be strength if you're working in that rep range (1-5). I would put front squats in on one of those lower days to replace standard back squats.

Also what AJ said.
 
I've decided to put in front squats instead of squats on friday... this is a good idea right???? last time i tryed front squats it was REALLY hard!!!!


which is better static or dynamic lunges?

and i have decided to drop all my high weight with poor form to as high as I can go with perfect form. forever.


and what pull should I put in on thrusday?
alot of people (sites) said i need a pull or was it push i forget on thrusday
 
Static until you have mastered them and feel comfortable. Progress to walking lunges.

Front Squats are awkward, but worth the effort. Row on thursday.
 
Monday: (UPPER)
Bench press (5 sets of 1-4 reps)
shoulder press (5 sets of 1-4 reps)
bent over rows (5 sets of 1-4 reps)
weighted dips (5 sets of 1-5 reps)
bb curls (3 sets of 7-10 reps)

tuesday: (LOWER)
squats (5 sets of 1-4 reps)
hack squats (5 sets of 1-4 reps)
roman deadlifts (5 sets of 1-4 reps)
seated calf raises (3 sets of 25 reps)

wednesday: off

thrusday: (UPPER)
military press (5 sets of 1-4 reps)
incline bench press (5 sets of 1-4 reps)
rear delt rows (5 sets of 1-4 reps
chinups (5 sets of i dont know reps)
skull crushers (3 sets of 3-6 reps)
bb curls (3 sets of 7-10 reps)

friday: (LOWER)
front squats (5 sets of 1-4 reps)
deadlifts (5 sets of 1-4 reps)
lunges (5 sets of 1-4 reps)
leg curls (3 sets of like 10 reps)
standing leg curls (3 sets of 20 reps)



GOOD?
 
EliteMarine said:
Monday: (UPPER)
Bench press (5 sets of 1-4 reps)
shoulder press (5 sets of 1-4 reps)
bent over rows (5 sets of 1-4 reps)
PULLUP OR LAT PULLDOWN (5 sets of 1-5 reps)
bb curls (3 sets of 7-10 reps)

tuesday: (LOWER)
squats (5 sets of 1-4 reps)
hack squats (5 sets of 1-4 reps)
roman deadlifts (5 sets of 1-4 reps)
seated calf raises (3 sets of 25 reps)

wednesday: off

thrusday: (UPPER)
military press (5 sets of 1-4 reps)
incline bench press (5 sets of 1-4 reps)
CABLE ROW (5 sets of 1-4 reps
chinups (5 sets of i dont know reps)
skull crushers (3 sets of 3-6 reps)
bb curls (3 sets of 7-10 reps)

friday: (LOWER)
front squats (5 sets of 1-4 reps)
deadlifts (5 sets of 1-4 reps)
lunges (5 sets of 1-4 reps)

BETTER
Click to expand...

SEE CAPS......
 
If the deadlifts on the last lower da are conventional deadlifts, I would put them before the front squats.

Also, stick to one rep range, not just "1-4", that's a pretty big difference, especially if these are 1rm - 4rm.

It's very likely, if you aren't used to front squats, that you won't be able to jump right into them at low reps, so that will take some easing into and adjusting.
 
Monday: (UPPER)
Bench press (5 sets of 1-5 reps)
shoulder press (5 sets of 1-5 reps)
bent over rows (5 sets of 1-5 reps)
weighted dips (5 sets of 8-12 reps)
bb curls (3 sets of 8-12 reps)

tuesday: (LOWER)
squats (5 sets of 1-5 reps)
hack squats (5 sets of 1-5 reps)
roman deadlifts (5 sets of 1-5 reps)
seated calf raises (3 sets of 25 reps)

wednesday: off

thrusday: (UPPER)
military press (5 sets of 1-5 reps)
incline bench press (5 sets of 1-5 reps)
rear delt rows (5 sets of 1-5 reps
chinups (5 sets of 8-12 reps)
skull crushers (3 sets of 8-12 reps)
bb curls (3 sets of 8-12 reps)

friday: (LOWER)
conventional deadlifts(5 sets of 1-4 reps)
front squats (5 sets of 1-4 reps)
lunges (5 sets of 8-12 reps)
leg curls (3 sets of 8-12 reps)
standing leg curls (3 sets of 20 reps)

even better? lol changed rep schemes and order a little.. only doing close to max on the bigger stuff.
 
you dont need the isolation on thursday. chinups confenscate for curls. and you already have a lot of tricep exercises; the skullcrushers can be dumped too. also, instead of leg curls, you can do step ups with dumbells

and i thought 'our' policy of teens taking creatine was 'dont do it until your older' (that is what I was told).

:/
 
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Have you even checked out a site called ? It have printable routines and video as well. I've been using and I love it. There are so many different programs on there you would not beleive.

Thought that might help.....

fit2win
 
Proteinboy said:
you dont need the isolation on thursday. chinups confenscate for curls. and you already have a lot of tricep exercises; the skullcrushers can be dumped too. also, instead of leg curls, you can do step ups with dumbells

and i thought 'our' policy of teens taking creatine was 'dont do it until your older' (that is what I was told).

:/
Click to expand...


"Compensate".

And no, Elite's program is pretty good. Some iso at the end is good if you want to hit your arms a little harder. Even powerlifters do curls, scrushers, and other iso stuff.

Leg curls and step ups don't work the same thing. My program looks kind of like this, and something I never do is leg curls. I always do a hip extensor to work my hams...So instead of doing both lying leg curls and standing, I would do SLDL's, or a DL variation to hit the hams more, such as SL's off blocks or something. Or, you can do good mornings.


...I have no idea about creatine.
 
Your program is really scattered. It's almost like you just threw a bunch of movements together and then put them all on low reps. Your volume is all over the place 5X1 vs 5X5 is waaaaay different volume-wise. You're also still way off on pulling vs pressing (as was mentioned). Why are you doing bench, military press, and dips all in the same workout with only one rowing movement?

And as asked...are these 1rm-5rms or just a various rep range?

Working on absolute strength is great, but remember...teh CNS needs to rest. If you're going at the intensity that you have implied, then you'll need some back-off weeks.

You don't need 2 variations of leg curls in the same workout, specially after doing RDLs.

...but I'm past a 12 pack and could be wrong at this pint
 
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SPRING BREAK WOOOO

Acutally...hammering my CNS day in and day out left me vunerable to the flu and all the other nasties out there...one of which I am suffering from now.
 
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