hey, im 16, 5"11, 150lbs, and want to get bigger and stronger. I would like to start the following routine, let me know what you guys think please!

Okay so the first exercise for each day ( so squats, bench, chin ups) are all 10 x 3...the rest are all 4 x 6, and they are a Super Set. I will rest 70 seconds between each set for the first exercise, and 60 seconds between each superset.

---BB Squats
A1-Dip
A2-BB Bent Over Row
B1-Skull Crushers
B2-BB Biceps Curls
C1-Reverse Crunch


Day 2

----BB Bench Press
A1-Stiff Legged Deadlifts
A2-BB Shoulder Press
B1-Standing Calf Raise
B2-DB Upright Rows
C1-DB Lateral Raise


Day 3

----Chin Up
A1-Incline DB Bench
A2-Hammer Curls
B1-Seated Calf Raise
B2-Leg Curls
C1-Lunges with BB or DB ur choice

I wanted to just take 100% micronized creatine monohydrate because its cheap and effective. However, i have a feeling my diet isnt that great so i think i should be taking protein as well. Will i still see results with just the creatine or should i use both? Any advice or suggestions are much appreciated. Plaese let me know what you guys think!! Thanks :)

are you just doing random exercises? because your working out weird combinations of muscle groups each day. if you want to get bigger do hst and there are many good solutions to get stronger but i'd highly reccomend doing bill starr's 5x5 i've done it for 4 weeks now and had great results.

I was given this routine by someone who competes in bodybuilding competitions. However, since i dont know a lot about superset routines, i decided to see what you guys think (just for other opinions). Could you PM me or post Bill Star's 5x5 workout?

sure ill post it and post a link going into more detail.








Exercise
Sets x Reps
Details

 
 
 

 
Monday
 

Squat
5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Bench
5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Barbell Row
5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

 
 
 

 
 
 

 
 
 

 
Wednesday
 

Squat
4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again

Incline or Military
4x5
Ramping weight to top set of 5

Deadlift
4x5
Ramping weight to top set of 5

Assistance: 3 sets of sit-ups
 

 
 
 

 
 
 

 
 
 

 
Friday
 

Squat
4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Bench
4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Barbell Row
4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

 
 
 
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
 

i just did a very similar program to the 5x5 and saw some decent gains, i wanted to start a split routine. Can somebody post one that u think i would see a lot of gains from?

anyone?

here is a split you could try:
 
chest/tri's
legs
back/bi's/shoulders
 
day 1:
bench
incline
Dips
close grip bench
skull crushers/pulldowns or whatever
 
day 2:
squat
SLDL
Lunges
 
day 3:
rest
 
day 4:
Deadlift
Weighted Pullups
BB Rows/T bar rows
standing OH Press/arnolds (if you want to do more shoulders, you could put them on leg day)
some type of curl or two
 
day 5:
rest
 
day 6:
repeat day 1
 
day 7:
rest
 
then in week two you keep rest days the same but move your split up so you will start off with legs.  week 3 you will start out with back.  i'd put a rest day inbetween back and your chest that week too.  so instead of working out on day 1 and 2 you would workout on day 1 and 3.  sounds a bit complicated but it's not to bad.
 

don't just follow somebody elses routine. What works for them, might not work for you.

the basic idea is to give each muscle enough time to heal, so at least 2 day rest is required. Combine opposite muscle groups like bis/tris, or combine major and secondary muscles like chest/tris.

don't rest more then 40 seconds in between each set. Less time between sets = more intensity and more intesity = bigger gains

basic good 5 day split is
mon - arms
tues - shoulders
wed - legs
thur - back
fri    - chest

or 3 day split would be
mon - chest/arms
wed - back/legs
fri - shoulders

also don't blindly follow somebodys advice, research yourself, test out what you read, and adjust accordingly.
 
-rusmuscle

ORIGINAL: rusmuscle

don't just follow somebody elses routine. What works for them, might not work for you.

the basic idea is to give each muscle enough time to heal, so at least 2 day rest is required. Combine opposite muscle groups like bis/tris, or combine major and secondary muscles like chest/tris.

don't rest more then 40 seconds in between each set. Less time between sets = more intensity and more intesity = bigger gains

basic good 5 day split is
mon - arms
tues - shoulders
wed - legs
thur - back
fri    - chest

or 3 day split would be
mon - chest/arms
wed - back/legs
fri - shoulders

also don't blindly follow somebodys advice, research yourself, test out what you read, and adjust accordingly.

-rusmuscle

who told you that?

I think he's trying to give a time period for him to aim for.
Obviously you can't rest 2 minutes between each set.
 
I always try to keep the rest period between each set as little as possible. I aim for 20-30 secs.
 

ORIGINAL: connelly

ORIGINAL: rusmuscle

don't just follow somebody elses routine. What works for them, might not work for you.

the basic idea is to give each muscle enough time to heal, so at least 2 day rest is required. Combine opposite muscle groups like bis/tris, or combine major and secondary muscles like chest/tris.

don't rest more then 40 seconds in between each set. Less time between sets = more intensity and more intesity = bigger gains

basic good 5 day split is
mon - arms
tues - shoulders
wed - legs
thur - back
fri    - chest

or 3 day split would be
mon - chest/arms
wed - back/legs
fri - shoulders

also don't blindly follow somebodys advice, research yourself, test out what you read, and adjust accordingly.

-rusmuscle

who told you that?

Why don't you start something simple rather than including all these exercises. I'd probably suggest something like Rippetoe's. If you don't know what it is, look it up but this is basically what his routine looks like. In relation to rest periods, I usually rest until I'm ready for the next set, which is usually anywhere from 3-5 minutes. BTW, the routine has hardly any exercises but trust me, it's enough for a beginner and you will make gains from it.

Monday
Squats
Military Press
Power cleans / Bent-over rows / Chinups

Wednesday
Squats
Bench Press
Deadlifts

ORIGINAL: dapunisher

I think he's trying to give a time period for him to aim for.
Obviously you can't rest 2 minutes between each set.

I always try to keep the rest period between each set as little as possible. I aim for 20-30 secs.

ORIGINAL: connelly

ORIGINAL: rusmuscle

don't just follow somebody elses routine. What works for them, might not work for you.

the basic idea is to give each muscle enough time to heal, so at least 2 day rest is required. Combine opposite muscle groups like bis/tris, or combine major and secondary muscles like chest/tris.

don't rest more then 40 seconds in between each set. Less time between sets = more intensity and more intesity = bigger gains

basic good 5 day split is
mon - arms
tues - shoulders
wed - legs
thur - back
fri    - chest

or 3 day split would be
mon - chest/arms
wed - back/legs
fri - shoulders

also don't blindly follow somebodys advice, research yourself, test out what you read, and adjust accordingly.

-rusmuscle

who told you that?

you'd be better of adding weight and resting 2 minutes...

How did you come to the conclusion that I don't add weight?
 
The more you rest the more relaxed your muscle become.
Therefore it's better to not rest as much between sets...keeping intensity up is the main part of a workout.
 

ORIGINAL: connelly

ORIGINAL: dapunisher

I think he's trying to give a time period for him to aim for.
Obviously you can't rest 2 minutes between each set.

I always try to keep the rest period between each set as little as possible. I aim for 20-30 secs.

ORIGINAL: connelly

ORIGINAL: rusmuscle

don't just follow somebody elses routine. What works for them, might not work for you.

the basic idea is to give each muscle enough time to heal, so at least 2 day rest is required. Combine opposite muscle groups like bis/tris, or combine major and secondary muscles like chest/tris.

don't rest more then 40 seconds in between each set. Less time between sets = more intensity and more intesity = bigger gains

basic good 5 day split is
mon - arms
tues - shoulders
wed - legs
thur - back
fri    - chest

or 3 day split would be
mon - chest/arms
wed - back/legs
fri - shoulders

also don't blindly follow somebodys advice, research yourself, test out what you read, and adjust accordingly.

-rusmuscle

who told you that?

you'd be better of adding weight and resting 2 minutes...

ORIGINAL: connelly
you'd be better of adding weight and resting 2 minutes...

 
haha. just today i did this for incline db press
 
45sx6
 
20 second rest
 
50sx6
 
20 second rest
 
55sx6
 
20 second rest
 
60sx6
 
20 second rest
 
65sx6
 
20 second rest
 
70sx6
 
20 second rest
 
75sx6
 
 
Sure i could wait 2 minutes between sets, but like dapunisher said intensity is the key.
Those people who rest 2 minutes between each set are usually those people who want to give themselves time between sets to read about the latest Britney Spears gossip, and those people are there for the LOLs and will stay small forever.

LOL u serious?
 

ORIGINAL: dapunisher
The more you rest the more relaxed your muscle become.
Therefore it's better to not rest as much between sets...keeping intensity up is the main part of a workout.

ORIGINAL: connelly

ORIGINAL: dapunisher

I think he's trying to give a time period for him to aim for.
Obviously you can't rest 2 minutes between each set.

I always try to keep the rest period between each set as little as possible. I aim for 20-30 secs.

ORIGINAL: connelly

ORIGINAL: rusmuscle

don't just follow somebody elses routine. What works for them, might not work for you.

the basic idea is to give each muscle enough time to heal, so at least 2 day rest is required. Combine opposite muscle groups like bis/tris, or combine major and secondary muscles like chest/tris.

don't rest more then 40 seconds in between each set. Less time between sets = more intensity and more intesity = bigger gains

basic good 5 day split is
mon - arms
tues - shoulders
wed - legs
thur - back
fri    - chest

or 3 day split would be
mon - chest/arms
wed - back/legs
fri - shoulders

also don't blindly follow somebodys advice, research yourself, test out what you read, and adjust accordingly.

-rusmuscle

who told you that?

you'd be better of adding weight and resting 2 minutes...