Help Please

INTRO:

Hey, my name is Rob and i'm kind of new here.  I read a lot of posts and articles and I figure this would be the best website to learn stuff from.  I plan on becoming an acive member aswell so look for me around the forums!  I got plunty of questions, and i'm willing to listen and learn!  Ok, now down to bussiness.  I'll try to be as blunt as possible to minimalize confusion.

NOTES:

- 14 years old, 6 foot tall, 150 pounds.
- Ectomorphic body type.
- Haven't lifted in a while.
- Taking part in a conditioning calls (45 minute cardio; tuesday, thursday)

GOALS:

- To gain weight in muscle mass (for football)
- Improve my physique (Impress girls!)
- Jack up for Summer! (Where the BBing comes in)

ROUTINE:

- http://www.thepumpingstation.com/3DayWorkoutLog.html
- 3 day split (Mon. Wed. Fri.)
- First set is warmup (50% of max)
- Second set is all out (100% of max)

SUPPLEMENTS:

- I'm currently drinking Whey Protein (before, after, and during a workout)
- Considering trying Nitrix NO2 to promote bigger muscle pumps and pack on more meat.

ADDITIONAL QUESIONS:

- Does it sound safe using Nitrix NO2?
- Will my routine + supplements improve my physique?
- Anything you reccomend I read or research?

I'm just curious if this sounds like a good plan to achieve my goals.  What do you guys (and girls for that matter) think?  Your all much smarter than I am when it comes to Body Building.  Please get back to me soon.  Thanks!

Not a bad routine. This routine is geared more towards strength as opposed to mass. But I wouldnt worry about that too much right now as you are just starting back into lifting. Focus on your form, make sure you are doing the lifts correctly. Do this routine for a month or so. When you get bored look at makeing a routine geared towards hypertrophy so you can add the mass that you are looking for.

ORIGINAL: dontgvadamn

Not a bad routine. This routine is geared more towards strength as opposed to mass. But I wouldnt worry about that too much right now as you are just starting back into lifting. Focus on your form, make sure you are doing the lifts correctly. Do this routine for a month or so. When you get bored look at makeing a routine geared towards hypertrophy so you can add the mass that you are looking for.

I think that sounds like a good idea especially because of the cardio i'm doing on tuesdays and thursdays.  My fit program ends in 6 weeks.  From than on i'll get going on a 4 four day split workout with more emphasis on this "hypertrophy" your talking about.

I'm curious though... what exactly is hypertrophy?  I assume this would go hand in hand with getting "big pumps" that something such as Nitrix NO2 would help me achieve.  If anyone knows I would greatly appreciate an answer! 

Thanks for helping!

Welcome!!!!  I will jump right in...we can get to pleasantries later...
 

"gain weight in muscle mass"

= Hypertrophy 
 

This routine is geared more towards strength as opposed to mass.

 
Results are based on the routine you follow.

- First set is warmup (50% of max)
- Second set is all out (100% of max)

 
Are you talking about lifting a 1-REP max on the second set?
Can you give weight and reps info here..to be more clear.
 
If you are doing this, as they recommend:

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps

Then this is a hypertrophy/strength workout.
 
Are you doing this whole body workout 3x a week?
 

Will my routine + supplements improve my physique

 
The workout looks fine.  You need to vary intensity in the training every time you go ito the gym if you want to see uninturrupted results.
 
Some discussions threads on intensity...

http://www.discussbodybuilding.com/m_87226/mpage_1/key_/tm.htm#87256
http://www.discussbodybuilding.com/m_93729/mpage_1/key_/tm.htm#94183
 
Also ...how about your diet.  Diet is the largest most effective segment of your training routine...you left it out.  Without the diet being spot on, the supplements are a waste of money.
 

Does it sound safe using Nitrix NO2?

Look at the ingredients.  If you are ok with the artificial stuff, then it just gives you a monster pump.  If you are on meds or have any other medical condition, check with your doc.  Other than that, it is nothing dangerous.
 
If you have plenty of energy and get a great pump when you work out...then save your money.
 

pack on more meat

=
Training - Diet - diet - diet - Diet - sleep
See the symbolism?

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Wow!  Thanks for that reply Dan!

That is indeed the workout i'm doing.  It's supposed to be performed at one set (100%), after a 50% warmup.  However, I don't think i'm getting a satisfying muscle pump out of this.  I wasn't sore the next day... at all.  Does doing only one set sound aqward to you?

I think it's a great routine with a lot of good lifts though.  I'd like to continue to do these exercises, just going: 10 x 8 x 6 x 4.  I would definately feel a HELL of a lot more sore after this, but it would be a more satisfying workout no? Oh yeah, i'm also working 3 days a week, repeating the same workout each day.

As far as the supplemts go, I think i'm gonna pick up some of this stuff:

For only like $40 (including shipping) I get this great starter kit.  I'm currently doing a "Fit" program right now, (tues and thurs) so I figure i'll purchase this kit when it's over, when i'm ready to do a 4 or 5 day split and go hard core.

By the way, from the research I did the only risks associated with Nitrix is like... heart complications, twitching, and having trouble peeing with an erection.  I think i'll be ok hahaha.

Thanks for all the help!  Especially you Dan!

I'd like to continue to do these exercises, just going: 10 x 8 x 6 x 4

 
Since you are 3x a week with a full body..DO NOT DO THAT!

Does doing only one set sound aqward to you?

Not in a 3x a week full body grouping like that...it sounds smart and I have grown alot from doing just that!!  I am progressing on to a 2 day split after 12 weeks on that.
 
Soreness has NOTHING to do with growth...only acid buildup in excess of the body's ability to remove it.  It is a sign of conditioning.
 
SPend a little time with this workout, after 4-6 weeks...add 1 additional set per bodypart!! 
 
Keep time in the gym lifting under 40 minutes.
 
After 4-6 weeks, take a week completely off from training, then come back and you can adopt a 2 day split to start to give the muscle more time to rest...and focus on more intensity per workout  adding another set for a total per bodypart of 3.  Read those threads on intensity I linked!
 
You still have not addressed the laregst part of your training...DIET.
 
Supplements are a waste of money without a proper diet.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Not in a 3x a week full body grouping like that...it sounds smart and I have grown alot from doing just that!!  I am progressing on to a 2 day split after 12 weeks on that.

I have a question for you.  Was this routine designed to perform each lift putting special emphasis on form and momentum?  Because I definately wasn't when I was first lifting.  After reading the articles you sent thats the feeling I kind of got.

Soreness has NOTHING to do with growth...only acid buildup in excess of the body's ability to remove it.  It is a sign of conditioning.

When I said soreness what I really meant to say was the "muscle pump".  I didn't get a very satisfying muscle pump doing this routine with one set as I would if I did multiple sets.  Am I suppose to apply the "intensity" to it to get a satisfying pump?  I know you don't want me to do a routine with lots of sets because i'll be so shot the next day I could barely walk, and I would be over training.

You still have not addressed the laregst part of your training...DIET.

Oh yes my diet.  I don't know much about dieting so I suppose I might as well ask you.  I've been trying to eat as much protein and carbohydrates as possible, but avoiding junk food.  I eat a nice breakfeast with some cheerios every morning.  I get meat for dinner about everynight, and I eat spaghetti as a snack now.  Sometimes I get chicken, but mostly meat.  Most of my dinners are served with rice, patatoes, or some sort of greens like salad and brocoli.

Thanks for all the help!  I really appreciate it!

Was this routine designed to perform each lift putting special emphasis on form and momentum?  Because I definitely wasn't when I was first lifting.  After reading the articles you sent thats the feeling I kind of got.

 
In truth, as I said I just came off this routine, and I killed myself on every rep!  My mind is on the muscle foe every inch of movement.  I gave maximal effort.  At the end, sometimes I was not pumped, though that was rare!
 
I warm up 10 minutes of light cardio.  I warm up each major body part with one or two sets of light movements before working the part with it's set...by then I am already pumped.
 

Am I suppose to apply the "intensity" to it to get a satisfying pump?

essentially...the changes they propose are variations...but you can focus on slower eccentric or concentric movements, or peak contraction...in addition to focusing on what they propose.
 

Oh yes my diet. 

 
You eat well.  But do you eat enough for continued growth?
Are you gaining  1/2 to 1 pound a week from your training?
If yes...good, if the gains slow, you need to eat more.
 
If you want to know how pros do it, let me know and I will lay the info on you!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

You eat well.  But do you eat enough for continued growth?
Are you gaining  1/2 to 1 pound a week from your training?
If yes...good, if the gains slow, you need to eat more.

If you want to know how pros do it, let me know and I will lay the info on you!

Ah.  Do I eat enough to continue growth?  I have trouble gaining weight.  I'm the ectomorphic type, so I can eat eat eat and not gain a pound.  I'm definately not making that kind of proggress.

If you can get me anymore help I'd love it!  Thanks!

I'm the ectomorphic type

Rob..some people have very responsive metabolisms...that might be you...you have to trick it!!!
 
First determine your calories for growth.
Go here to read up on this:
Caloric calculator  <---- link to click
there is a great calculator linked at the bottom of the post.  Put your info in there and use the Gain column!
 
Ideal caloric balance ranges for optimal growth:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
 

The ideal range of protein for results is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of the range. 
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.

 
Everyone responds optimally to a different mix in their meal plan.
Yes, I am speaking from experience as a trainer.  I assess clients for where to start their meals, then adjust based upon what we observe.  This is what you will do for yourself.
 
Experiment with different mixes...1 week strict per "experiment"!
 
I.E. (these are the extremes and represent points in a whole spectrum!  They give you ideas of parts of the spectrum to explore)
 
The moderate protein type=
Protein-20%,
carbohydrates-65%,
fat-15%
 
High Protein type=
Protein-30%,
carbohydrates-40%,
fat-30%
 
High Carb type=
Protein-15%,
carbohydrates-75%,
fat-10%
 
Use fitday.com as a MEAL PLANNER..not just a journal.  To help you tweak your diet into different mixes!  You need to stop supplements and get the diet dialed in!  Plan meals With whole food as much as possible...not bread or processed food. Limit the milk products as they can speed up the metabolism!
 
Keep a journal of strength, energy, vitality, focus, sleep quality, fullness, feeling, attitude...weight and body composition.
 
Primarily you will know by the feel if you have it right for you: strength, energy, vitality, focus, sleep quality, fullness, feeling, attitude.
 
then you can add calories as need and as you get bigger..in teh right balance for you.
 
Before you use advanced principals to get some mass....you need to get the balance and quantity of food to a level that you are gaining at!
 
Higher fat in the diet can help to slow you down a bit.  Veggies will help to slow you a bit.  (Beneficial) Foods that help slow the metabolism down in this instance: Broccoli, brussel sprouts, cabbage, cauliflower, kale, mustard greens, peaches, pears, rutabaga, soybeans, spinach, turnips.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Wow, thanks again Dan!

I was looking at those plans, with the percents of carbohydrates and proteins.  I remembered what my coach told me, he wants me to eat lots of carbohydrates.  So I guess i'll try the high carbohydrates one first.  Especially because i'm currenty addicted to root beer, which is ironicly loaded with carbs.

I also used the fitday thing.  Although I was eating a lot of food, I noticed I was only consuming 1,400 calories!  That was really helpfull, and a rather critical problem to discover.  Well, before I even got a chance to post that I had to go to this football meating.

Tonight, I had a meeting with football team.  We discussed goals and stuff, and the trainer gave us this lecture on deits, and even gave us a packet.  The packet says as follows:

meal 1
3-6 egg whites
1 yolk
4 ox oatmeal
1 bagel or 2 pieces of toast
4 oz fruit

meal 2
4 oz poulty, fish, or meat
6 oz od veggi
6 oz of pasta
2 pieces of bread

meal 3
3 oz of meat, poultry, or fish
6 oz of veggi
4 oz of pasta

meal 4
6 oz of meat, poultry, or fish
4 oz veggi
6 oz of pasta

meal 5
6 oz meat, poultry, or fish
4 oz of veggi
6 oz of pasta
2 pieces of bread

meal 6
Protein shake

And than theres a periodized workout similar to the one I have.  It's fullbody, 3x a week, and has very similar elements to the workout before. 

Keep a journal of strength, energy, vitality, focus, sleep quality, fullness, feeling, attitude...weight and body composition.

Primarily you will know by the feel if you have it right for you: strength, energy, vitality, focus, sleep quality, fullness, feeling, attitude.

then you can add calories as need and as you get bigger..in teh right balance for you.

Will do!  I have a feeling i'll start making good proggress now.  Thank you so much Dan!

Do keep posting your successes and progress!
 
Put that diet into fitday and see where that is..it is quite high in calories... protein and carbs are high.  3600 calories or so?
 
That will be a huge change from 1400.  You learned something really KEY for yourself!
 
To your success!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175