Please help make me a good weaight lifting program

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posted by lokobreed

I am in really bad need of a program to follow. Please help in making me one.

GOALS: I am wanting to mainly go the strength route. I want to gain pretty big muscles (be buff) and get toned and do some cardio to make sure my muscles show (high vacularity).

I am looking for a 5 day a week routine and doing HIIT Cardio the 2 off days and also some cardio in the mornings, but if you recommend less or more please post.

Thanksyou
Please help

GENDER: Male
HIETH: 5'7
WEIGHT: 155
AGE: 17

posted by shortz

Let me be the first to give you the two most basic splits that most guys start with.

Chest/tris
Back/bis
Shoulders/lower back
Legs

Chest/bis
Shoulders/lower back
Back/tris
Legs

Some will go onto this split

Legs
Chest/bis(or tris)
Back/lower back
Shoulders/tris (or bis)

There is no huge difference between these splits. You simply use one split, then change it up in 12-14 weeks to shock the body again.

posted by regino007

Welcome to BBF bro.To add to Shortz,make sure your diet is in check as well. At your age your metablolism is really high,therefore you will have to consume mass amounts of food for proper protein and carb intake.Get you a weight gainer of some sort and take a multi vit along with creatine.Those things should get you on the ground level of starting a good base.

posted by lokobreed

Why weight gainer?
And how much protein should I eat?

I also posted in the diet/nutrion part of this site for a good diet to follow

Thanks

posted by regino007

To make sure you're getting enough calories and protein together.
Oh,protein intake should be about 1-2gm per body lb.

posted by bigcmonster

Heres what my routine was when I first started:

Start with 3sets of 8-10reps.

CHEST/TRIS
Bench Press
Incline
Decline
Flyes
Tri Pushdowns
Kickbacks
Dips
Skullcrushers

BACK/BIS
Pull-Ups
Lat Pull Downs
Seated Cable Rows
Deadlifts
Straighbar Curls
Alternating Dumbbell Curls
Concentration Curls
Incline Curls <--nice exercise

LEGS/SHOULDERS
Squats
Leg Press
Leg Curls
Leg Extensions
Military Press
Front Dumbbell Raises
Side Dumbbell raises
Dumbbell Presses

Work your Forearms/Calves/Abs where ever possible!

I drank a lot of water. Eventually I took Creatine and Protein.

posted by bigcmonster

I went from 145 to 202lbs (as of today) in a two year period believe it or not!

posted by Bane667

:clap:
first off everytime u guys post your weight gains you never give ure stats cause then we can say if youve gained well or not plus i need to know how many kgs are in a lb cause i only go on pounds for my weight even though i gained 25 kgs in 4 months which isnt much for my build and height which is the same build as the rock but im only an inch shorter 6,3 i am now 128 kgs 20 inch arms because i moved to a excersise for total definition 8 reps 8 sets plus can u tell me wich site offers advice for big guys and not ones for hard gainers **** im sick of you little bastards trying to be big. :clap:

posted by shortz

I'm having a hard time understanding your post. First of all, there are 2.2lbs in a kg.

Now, what in the hell are you talking about "can u tell me wich site offers advice for big guys and not ones for hard gainers **** im sick of you little bastards trying to be big." ? I hope you are not making a personal attack on the members or staff here. If so, you are more than welcome to go some place else. I just got done readin that you have been lifting for 4 months and you claim to have 20 inch arms. The only guys that I know that have 20 inch arms with little training are extremely fat. So, this tells me that even though these guys are gaining and aren't "huge", the yatleast took care of themselves before lifting.

The guy says he put on almost 60lbs in 2 years of training. WTF does it matter how tall he is? That's alot of weight regaurdless of height. So, what was your BF again? If you truly gained as much as you said in just 4 months, you must be a fat ass.

posted by Storm

Hey Bane post up some pics bigboy in this world put up or shut-up...

posted by regino007

This thread has turned into a drama one........cool

posted by HuriKane

Shit, I have been training for 10 years off and on and I only had 20 inch arms once, they are consistantly 19.5

posted by Bane667

I am not making a personal attack and ofcoarse you cant gain 24 kg of muscle naturally in 4 months not without getting a little fat and my arms are not fat they have always been big even when i was 12 they where 14.5 inches after my growth spurt they where 16 i am an easy gainer just like swarzenegger(fk trying to spell his last name right)
ofcourse before he got juiced up my arms grow even when i train for hour and 40 min as with getting photos i should have some after comp on oct here in australia lol ive checked out my competition for under 19s they are fking small none are over 6ft and there builds are useless and it still amazes me that i do bodybuilding considering my entire family is against it except for my older cousin who is huge like me suppose thats where the great genetics are from :fu:

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