need help with a training program

[bustafood]

I started lifting heavy about 3 months ago, and followed to Max-OT guide http://www.ast-ss.com/max-ot/max-ot_intro.asp and am not really satisfied with the results I've gotten in that amount of time. I'm 16 and 5'9 1/2" at 143, and I started at 138. I was wondering if anyone could give me some training tips to help enchance what I've been doing, or a whole new workout that can help me build lean muscle even more. Thanks

 

[Phreezer]

I started lifting heavy about 3 months ago, and followed to Max-OT guide http://www.ast-ss.com/max-ot/max-ot_intro.asp and am not really satisfied with the results I've gotten in that amount of time. I'm 16 and 5'9 1/2" at 143, and I started at 138. I was wondering if anyone could give me some training tips to help enchance what I've been doing, or a whole new workout that can help me build lean muscle even more. Thanks

what are your goals? DO you want a program that will help you with a particular sport? Are you just wanting to do the Bodybuilding thing? Are you maybe looking at being a powerlifter?

 

[bustafood]

Oh sorry forgot about that. My goal is to pack on 25-30 pounds of lean muscle for football season. I'm not looking to get huge and bulky, I just want to know a good training program that will give me lean muscle better than the one I'm on, or any training tips that will enhance my workouts. I have about 7 months to meet my goal, is that achievable without the use of steroids?

 

[Grizzly]

It's probably not achievable, but steroids are not for you, bro. Well, maybe since you're young and relatively untrained it could be done. Either way, let me stress again, stay away from the juice. You've got 5-7 years in you before you should even think about the juice.

You really want to know what your problem is? You don't eat enough. Plain and simple. Don't argue with me about it either because you can't win. If you were really eating enough, you would have put on AT LEAST 12 pounds in that time frame, even if some of it was fat.

If you need help planning a diet, let me and the other guys around here know. We'll all be more than happy to help out.

 

[bustafood]

If you wouldn't mind I'd like to see what you suggest for a diet, Grizzly. I eat as much as I can, and I know if I knew the right things to eat I could get the calories I need to gain weight. Any suggestions?

 

[Iron Jay]

If you wouldn't mind I'd like to see what you suggest for a diet, Grizzly. I eat as much as I can, and I know if I knew the right things to eat I could get the calories I need to gain weight. Any suggestions?

Bro, as far as the training read the John SMith tribute thread...THere is a lot of great info in there..If you are training for Football, you need to do 3 things...Squat, Deadlift, and Presses(bench, military)...Try lifitng say Mon, Tues, THur, Fri...It could look something like this:

Mon: Squat, press(bench)
Tues, Deadlift, Barbell Row

Thru: Squat, press(military)
Fri: Dead, Barbell Curls

Now, this is a pretty rough example and you can probably get more in depth advice from some of the guys on here..But, the jist of it is you need to lift your core with squats, Deads, etc...These will help you build a base...Don't worry about getting huge and bUlky, that will NOT HAPPEN!

DIET...Ok, I assume you are in school from 830am to 330pm or something like that...It might be hard to eat as much as needed but you can do it if you want to...Try soemthing like this..

Breakfast:
6 eggs and a Huge bowl of WHeaties with skim milk/couple bananas

1000am: Protein Bar and some Gatorade or milk again if you can keep it cold

1200(lunch) Pack your own from home, school lunches suck!
2 Big Sandwiches either Tuna(2 cans) or Turkey/RB...Throw some fat free cheese on these with wheat bread...Down 16 oz more milk and add in some chips or dessert...Whatever you want

330pm couple PBJ's sandwiches and some more skim milk....I assume you probably lift after school?

415pm LIFT

600pm come home and eat whatever MOM cooks, and eat a couple servings..

900 down a big protein shake or a couple cups of cottage cheese...add in a piece of fruit if you want...

**remember you trying to put on weight...YOu might think this seems like a lot but keep in mind you need a lot of cals because you are growing...In order to pack on some beef, you HAVE TO be consistent in your eating..DOn't skip meals!!!

 

[Phreezer]

https://thinksteroids.com/community/threads/12

 

[Grizzly]

Iron Jay gave you a decent workout plan. For the most part, it isn't that bad really. However, considering you're training for football, I would forget about any bicep movement. You don't need them and they're plain useless. Also, adding cleans is highly advisable.

Read that link Phreezer put up because I'm pretty sure that there is some good nutritional advice in it. Also, what Iron Jay gave you is pretty good also.

 

[Massive690]

yep, iron jay pretty much covered it except for 1 thing: EAT EAT EAT EAT EAT. i was the same way when i was your age. my 16 year old drivers liscense says 5'10", 132lbs. i was scrony as hell but then i hit the gym hard and put twice as much intensity into my eating as i did in my lifting. i got up to 160lbs in under 6 months. a little fat but mostly muscle-all naturally except for some protein powder ( i have still never tried gear and probably never will) you can cut the fat later and the muscle will stay. the main point is- you have to eat a large excess of calories when you are bulking up (usually in the winter) to fuel your muscles, then switch up your diet come spring so you can look good for the ladies in the summer but all of the muscle you gained in the winter will stay as long as you keep lifting. you can do it bro, no problem. Eat eat eat, i know everyone preaches eating 6 meals a day but very few people actually do it, if you want size you have to eat constantly. you know your are eating enough when you start to hate eating ( and it will happen)

 

[bustafood]

Thanks for the plan Ironjay, and as far as eating I've tried to up it a lot more. I'm thinking of picking up some Nlarge, is that worth it?

 

[Grizzly]

Some people really like it. Peronally, I'm more than happy eating the food. Whatever makes you happy, though.

 

[Iron Jay]

Thanks for the plan Ironjay, and as far as eating I've tried to up it a lot more. I'm thinking of picking up some Nlarge, is that worth it?

NLARGE is decent...It tastes ok and is an easy way to get extra calories...If you want to save yourself some money do this..Order a 5lb whey isolate from allthewhey.com, they are on this site...Then order yourself a 10lb tub of maltodextrin(www.supplementdirect.com)...Mix it yourself and you will have a lot more weight gainer than if you just bought the NLARGE2...

Remember to Lift Heavy and Hard, but also learn the proper form for these lifts..DO this bro and you will be on your way to your goals...

 

[oarkinsm]

Mon: Squat, press(bench)
Tues, Deadlift, Barbell Row

Thru: Squat, press(military)
Fri: Dead, Barbell Curls

I notice you chose to use this using Bill Starrs 5x5 systems. But how about changing things up a bit instead of repating certain exeriscs. For example Bill 3 day a week programme is

Monday: Bench Squat Row
Wed: Squat, Press, Dead, Chin
Friday: Repeat Monday

Why not change this to incorpate some more very important exercises which i belive can help strentgh even moreand take away from boredam.

How about this

Monday: Squat, Bench, Row
Wed: Lunge or Leg Press instead of Squat, Press, Dead, Chin
Fri: Squat, Dips, Power Cleans

What do you guys think to this instead

 

[Freddy]

Mon: Squat, press(bench)
Tues, Deadlift, Barbell Row

Thru: Squat, press(military)
Fri: Dead, Barbell Curls

I notice you chose to use this using Bill Starrs 5x5 systems. But how about changing things up a bit instead of repating certain exeriscs. For example Bill 3 day a week programme is

Monday: Bench Squat Row
Wed: Squat, Press, Dead, Chin
Friday: Repeat Monday

Why not change this to incorpate some more very important exercises which i belive can help strentgh even moreand take away from boredam.

How about this

Monday: Squat, Bench, Row
Wed: Lunge or Leg Press instead of Squat, Press, Dead, Chin
Fri: Squat, Dips, Power Cleans

What do you guys think to this instead

I did the 5x5 for probably about a year straight. The rate of progress never slowed...I kept going up in strength every cycle and was really pretty happy.

However, a year is a long time to do the same 6 exercises over and over with no variation, and I was getting a little bored. So I talked to JS about doing front squats on Wednesday instead of regular back squats. He strongly adviced not doing this. What makes the 5x5 work so well is the volume done in the 70-80% area done with high frequency. Even though those other lifts you mentioned will train the same muscles, the training effect (especially at the neural level) is very different. So...while it will work, it likely may not work as well.

The crappy part is, well...like you said, it may bore you. From what I've seen I'm a little more patient than some of you guys, with maybe the exception of Grizz, who seems to share my willingness to do the same exercises over and over again. I'm not sure how many of you guys would do a program with only 6 types of lifts for a year straight...which really is what you need to do.

The problem, and I'm not blaming you guys, is a program can only do its job if you guys give it your all. If you're bored with the program, even if its working great, you'll probably start changing things or switch to a different program. JS summed up the 5x5 really great about a week ago to me, "its hard, its boring, but it just fucking works."

I've done some really damn stupid stuff in my training. And its all the worse cuz I should know better. One of the dumbest things I did was stop doing the 5x5. I probably would have eventually, as its not the right program for a powerlifter 12 weeks out from a competition. But I could have used it longer than I did, and I should have. I guess thats what happens when I forget that the gym is for work, not for fun.

Anyway, I hope I don't sound like a prick in posting this, I'm not trying to lecture. I'm annoyed with myself, not you.

 

[oarkinsm]

Thanks for the advice mate i stick top the oringal just sarted using it now hoeing it put soem mass on me as well as increase strentgh fro judo.