Training to gain weight so I can get ready for future show.

[musclemike]

Weight: 206 lbs
Height: 6'3"
Bodyfat: 14%
Age:16
Bench: 290 lbs.
Arms: 17"

 

[Rocky]

Impressive bench for your body weight. What's your routine then?

 

[musclemike]

My routine consists of the following:

I train the body twice a week and abs 5 days a week.
I train as heavy as I can to get into 6-8 rep range for 4-5 sets per exercise.

Mon.-Chest, back, shoulders, calves, and abs.
Chest:
Flat Bench Press
Decline Flyes
Pullovers
Back:
Behind the Neck Pulldowns
Seated Rows
Close-grip neutral grip pulldown (for lower lat)
Shoulders:
Standing Military Press
Side laterals (one arm at a time)
Denny Gable Half Raises
Bent over raises
Calves: Leg Press Calf Raises (8-10 sets)
Abs:
Double Crunch
Oblique twists on decline bench

Tues.-Arms, Thighs, and Abs.
Thighs:
Seated Hamstring Curl
Stiff-legged deadlift
Leg Extensions
Leg Press
Biceps:
Standing Barbell Curl (straight bar)
Preacher Curl (straight bar)
One Arm Cable Curl
Triceps:
Tricep Pressdowns
Weighted Dips
Overhead rope tricep extensions
Abs: (same as Mon.)

Wed.- Abs
Abs: (Same as Mon.)

Thurs.- Chest, back, shoulders, traps, calves, and abs.
Chest:
Flat Bench Dumbell Presses
Incline Bench (on smith machine)
Cable Crossovers
Back:
Weighted Wide-grip Pull-ups
One Arm Dumbell Rows
Stiff arm pulldowns
Traps: Barbell Shrugs
Shoulders:
(Same as Mon.)
Calves:
Standing Calf Raise(8-10 sets)
Abs: (same as Mon.)

Fri.- Arms, Thighs, and Abs.
Thighs:
Seated Leg Curl
Lying Leg Curl
Leg Extensions
Barbell Squat
Biceps:
Standing Alternating Dumbell Curl
Seated Incline Dumble Curl
Dumbell Concentration Curl
Triceps:
Tricep Pressdowns
Dip Machine
Overhead Tricep extensions
Abs: (Same as Mon.)

I take Sat. and Sun. off.

 

[Rocky]

No deads?

Personally I'd knock off an exercise for tris and bis as there's plenty going on for arms without 3 exercises but that's just my opinion.
Otherwise looks pretty good to me.

 

[musclemike]

Thanks bro, maybe your right about the arms.

 

[Beau]

How long do your workouts last? thats alot of volume in one sitting

 

[Big04pimpin]

Deadlifts are a must. Get those in there somewhere. You will thank me in two years when your back is complete . They have helped me tie everything in.

 

[musclemike]

My workout usually lasts about an hour and a half.

 

[musclemike]

Thanks for the advice bro.

 

[musclemike]

Here is an example of my back routines including the weight and rep scheme as of now:

Back on Mondays:
Behind the Neck Pulldowns:
4 sets in the following order:
165 lbs. x 12 reps.
270 lbs. x 6 reps.
255 lbs. x 7 reps.
240 lbs. x 8 reps.
Seated Rows:
4 sets in the following order:
150 lbs. x 8 reps.
210 lbs. x 6 reps.
180 lbs. x 7 reps.
180 lbs. x 7 reps.
Close grip Neutral grip Pulldowns:
4 sets in the following order.
120 lbs. x 8 reps.
150 lbs. x 7 reps.
180 lbs. x 6 reps.
180 lbs. x 6 reps.

Back on Thursdays:
Weighted Wide Grip Pull-Ups:
4 sets in the following order:
Body weight only x 10 reps.
body weight + 45 lb. plate x 7 reps.
body weight + 35 lb. plate x 7 reps.
body weight + 25 lb. plate x 8 reps.
One Arm Dumbell Rows:
4 sets in the following order:
90 lb. dumbell x 8 reps.
100 lb. dumbell x 8 reps.
110 lb. dumbell x 7 reps.
120 lb. dumbell x 6 reps.
Stiff-arm pulldowns:
4 sets of 120 lbs. for 8 reps.

 

[Beau]

Behind the neck pulldowns are heavy as hell...a strong point for sure in your back routine

You dont find doing every bodypart 2 times a week is to much?

 

[musclemike]

Thanks for the compliment bro. I actually don't find doing every bodypart 2 times a week as being too much, I actually have found that I can get bigger faster by doing this routine, and the reason I chose this routine because it is an old school routine that was used in the 1970s by Lou, Arnold, Tinnerino, etc.

 

[Turkish1530]

sum very strong and solid workouts musclemike.....keep up the heavy weight

 

[Basebodyfitnesspaul]

Good new log, seems like you know what you are talking about and some very impressive weights being lifted Look forward to seeing more from this log.

Base

 

[musclemike]

Thanks for the support guys hopefully I will have my chest routines up tomorrow.

 

[musclemike]

Man, during the two and half years I have been training, I have never trained this hard, was this strong or been this painfully sore, maybe one day I will be as big as Arnold.

 

[Basebodyfitnesspaul]

Man, during the two and half years I have been training, I have never trained this hard, was this strong or been this painfully sore, maybe one day I will be as big as Arnold.

Theres no harm in having a goal i suppose , but that is a mighty big goal man. Maybe you should focus on smaller things first, after all, it's the little things that count (Please don't anyone make funny comments about the size of my dick, actually, you can do, it would be hilarious ).

Keep having fun lifting man, keep reaching for the stars to hit the moon.

Base

 

[musclemike]

Thanks for the compliment man, but being as big as Arnold is a goal I anticipate to take me ten years, but I understand what you are saying, competing in my first bodybuilding show is one of my small goals along the way to reaching my major goal.

 

[Basebodyfitnesspaul]

Thanks for the compliment man, but being as big as Arnold is a goal I anticipate to take me ten years, but I understand what you are saying, competing in my first bodybuilding show is one of my small goals along the way to reaching my major goal.

Awesome, i wish you all the best man

 

[Rocky]

Good to have goals. Keep plugging away.

And for the record - training the muscles x 2 a week is a great idea.