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New to the scene - 5/19/2004 9:23:51 PM

cmg

Posts: 30
Joined: 5/19/2004
Status: offline

I'm 17 and just starting out on 'hardcore' lifting.. I've lifted on and off from my freshmen year to now... I've been active in sports and stuff... I only weigh 135 and am 5'8....

I've been looking into NO2 and Creatine, along with there work out plan...

4 day work out (leg,chest,rest,back,arms,rest,rest)... 3 cycles starting with hypertrophy, then strenght, and ending with power.. Then restarting...

I'm not sure if this is were i should really be starting or not. But I'd like to gain at least 10lbs (or more) of mass (mostly lean) by next winter.. I've also heard alot about starting in your teens for lifting. It helps you rib cage grow and other things. My rib cage isn't the greatest either. Also my right peck is slightly smaller then my left, and my left arm (bicep) is slightly smaller then my right...

What i'm really looking for is some advice on where i should start; work outs, supplements, NO2 and Creatine, Diet, and how to increase my body frame....

Any thing would help me....

< Message edited by cmg -- 5/19/2004 10:28:45 PM >

Post #: 1

RE: New to the scene - 5/19/2004 9:49:00 PM

cmg

Posts: 30
Joined: 5/19/2004
Status: offline

Work out looks like this:

Hypertrophy-- 4 weeks (i've been doing this for about a week and a half)

Legs
-Squats 4x8-12 (i'm going to throw in low weight dumbell pull overs in after this)
-Leg Press 4x8-12
-Hip Extension 3x7-9
-Lunges 4x10-13
-Calf raises 4x10

Chest
-Incline Press 4x-12
-Dumbbell flat bench 4x8-12
-Dumbbell pullover 4x8-12
-Dumbbell fly 4x8-12
-Weighted ab crunch 3x10-15

--Rest

Back
-Overhand ching 4xFailure
-Barbell/dumbell rows 4x8-12
-Barbell pullovers 4x8-12
-Shurgs 4x8-10
-Lat pull down 3x12

Arms
~Shoulders
-Standing dumbbell press 4x8-12
-Dumbbell side raise 4x8-12

~Biceps
-Standing curl 4x8-12
-Reverse curl 4x8-12

~Triceps
-French curl 4x8-12
-Press down 4x8-12

--Rest
--Rest

(Strenght (4weeks) goes 'down' to 4x5-9 and Power (4 weeks) goes 'down' to 4x1-5) Before next cycle there is a 1-4 week rest.....

< Message edited by cmg -- 5/19/2004 9:58:14 PM >

(in reply to cmg)

Post #: 2