my routine

[theoperator]

ok umm i havent really been getting the results ive been striving for and i think that there must be something really wrong with my routine. Im 16 years old have been training for sumthin like 8 months, i weigh 165.
 
Im really only trying to gain strength. thats all i rrealy care about.  I think my workout plan must not be very good becuz i think my diet is good. i eat about 200 grams of protein a day and lots of calories. im sure most people are just gonna tell me to eat more but i dont want to gain too much fat (some is ok) becuase im not even very lean as it is.     thanks for the help  i really need and appreciate it

[theoperator]

omg i forgot to post it
ill put up my routine in a minute hold on

[theoperator]

here it is

sunday: chest and bi's
flat bench 4 x 12,10,6,6 
Incline bench 4 x 12,10,8,8
dumbell seated curls 3 x 12,10,8
barbell curl 2 x 10,6
preacher curl 2 x 12,10

monday: rest

Tuesday: back and shoulder
pulldowns 3x 12,10,8
bent over row 3 x 10,10,8
barbell press 3 x 8,6,6
arnold press 2 x 8,8
upright row 2 x 10,8
lateral raise 1 x 10
shrug 3 x 12,12,10

wednesday: tri's and bi's
closegrip bench 3 x 10,8,6
overhead extension 3 x 10 ,8, 6
barbell curl 3 x 10,8,6
dumbell curl 3 x 10,10,10

thursday: rest

Friday: legs
deep squat 3 x 8,6,6
parallel squat 3 x 10,8,8
hamstrin curl 3 x 12,10,8
calve machine 3 x 12,12,12

saturday rest
                         i rest about 1 min between sets
 

[lilwoday09smb]

if you wanna gain strength do basic comnpund lifts and go heavy in the 5-6 rep range
monday.
bench press
incline bench press
weighted dips
close grip bench
ab work

tuesday
squats
leg press
stiff leg deadlift
calf raises

wedrest

Thur
pull ups
deadlifts
barbell rows
barbell curls
ab work

Fri
cleans
barbell shoulder press
lateral raises
shrugs

sat and sun
rest

something like that if you wanted to follow a 4 day a week split. if not i would reccomend a 3 day a week powerlifting routine doing the basics. squat, deadlift, bench, ect.
good luck

[theoperator]

thnx but how many sets and reps should i do for each exercise?

[lilwoday09smb]

i would say 3-4 sets and try to get in at least 5 reps but no more than 7, if you can do 7 reps add weight because its to light. if you cant do 4. its to heavy. this will get you stronger.

[theoperator]

ummm on friday u wrote cleans....did u mean power cleans or clean and press??? im guessing clean and press but i wanted to be sure.  thanks for ur help

[Hedgehog]

ummm on friday u wrote cleans....did u mean power cleans or clean and press??? im guessing clean and press but i wanted to be sure.  thanks for ur help

I would guess he meant power cleans or regular cleans.

If he meant Clean and Jerk, he would probably had written it.

Good luck.

Make sure to get plenty of fast carbs directly after the workout, avoid them at all other times, ie stick to complex carbs like brown rice and whole grain pasta.

Take a tour to the nutrition board too, a teaspoon of olive oil every day will do you good. And lots of vegetables like broccoli. That's how to build a monster. Good luck mang.

YIP
Zack

[lilwoday09smb]

clean and press, power cleans are good but ive seen alot of people get hurt because of bad form

[WOOO]

clean and press, power cleans are good but ive seen alot of people get hurt because of bad form

the trick is absorbing the shock of lowering the weight with the legs... not the arms/shoulders