basic starting routine help appreciated

[theoperator]

this is a more serious thread then the midget one i started lol

im 16 natural (duh) i was thinking about my goals in weight lifting and realized that most of my goals are strength related not mass related although i do have goals for adding mass as well. im glad i realized this because ive been following more of a bb routine.  i really would like to get a lot stronger. alot because im very weak right now.

when i realized this i decided to take one week off, find a new routine that would suit me better and start fresh.

hees the only catch. i work out at a commercial gym (fitness 19) which is very soft core. im the only person that even deadlifts there lol. but it is dirt cheap so im not swithching gyms. my membership is 7 a month cuz im on a family plan. so i have no access to boards or anything for benching.  i mainly wanna focus on deads, bench,and squats. im not too interested in power cleans.

one more question since im new to powerlifting. if u tell me to do just for example, a set of 5 reps what do u mean? 5 reps  while feeling my chest do the work or just plain out 5 rep max it does not much matter if i can feel it in my muscles? thank u for any help i appreciate all of it. really i do.

[Hedgehog]

this is a more serious thread then the midget one i started lol

im 16 natural (duh) i was thinking about my goals in weight lifting and realized that most of my goals are strength related not mass related although i do have goals for adding mass as well. im glad i realized this because ive been following more of a bb routine.  i really would like to get a lot stronger. alot because im very weak right now.

when i realized this i decided to take one week off, find a new routine that would suit me better and start fresh.

hees the only catch. i work out at a commercial gym (fitness 19) which is very soft core. im the only person that even deadlifts there lol. but it is dirt cheap so im not swithching gyms. my membership is 7 a month cuz im on a family plan. so i have no access to boards or anything for benching.  i mainly wanna focus on deads, bench,and squats. im not too interested in power cleans.

one more question since im new to powerlifting. if u tell me to do just for example, a set of 5 reps what do u mean? 5 reps  while feeling my chest do the work or just plain out 5 rep max it does not much matter if i can feel it in my muscles? thank u for any help i appreciate all of it. really i do.

I appreciated the midget thread.

Here's a good powerlifting routine for youth lifters.

Week 1:
Mon
Squats            Medium heavy (cerca 20-25 lbs off the heavy week) 3 sets*5 reps
Frontsquats     Medium heavy 3 sets* 5 reps
Biceps             E-Z bar curls heavy 3*5
Standing calf raises           1*10
Ab work          (machine or weighted crunches) heavy 3*8
Ab work          twisted crunches heavy 3*8

Wed
Benchpress heavy 3*5
Incline benchpress heavy  3*5
Weighted dips 3*5
Front squats light (approx 50% of 1RM) 3*5
Deadlifts light (approx 50% of 1RM) IMPORTANT TO NOT USE MORE WEIGHT!!! 3*5
Side lateral raises light 2*8

Fri
Deadlifts heavy 3*5
Deep deadlifts (regular deadlifts, standing on a box or a couple of plates) heavy 2*5
Lat pulldowns medium 3*5
Bicepscurls DB's medium 3*5
Same ab workout as Monday
Benchpress without arching the back - heavy 3*5

Week 2:
Mon
Squats            heavy 3 sets*5 reps
Frontsquats      heavy 3 sets* 5 reps
Biceps             E-Z bar curls medium heavy 3*5
Standing calf raises           1*10
Ab work          (machine or weighted crunches) heavy 3*8
Ab work          twisted crunches heavy 3*8

Wed
Benchpress medium heavy (cerca 10-15 lbs off the heavy week)3*5
Incline benchpress medium heavy  3*5
Close grip benchpress heavy 3*5
Shoulder presses DB 3*5 heavy
Front squats light (approx 50% of 1RM) 3*5
Deadlifts light (approx 50% of 1RM) IMPORTANT TO NOT USE MORE WEIGHT!!! 3*5


Fri
Deadlifts medium heavy (cerca 20-25 lbs off heavy week) 3*5
Deep deadlifts (regular deadlifts, standing on a box or a couple of plates) medium heavy  2*5
Lat pulldowns heavy 3*5
Biceps curls DB's medium 3*5
Same ab workout as Monday
Benchpress without arching the back - medium heavy 3*5


Comments:

*This is a layout that should work nicely for a teen lifter, who needs to keep on maximize size, and train the right muscle fibers.

*Make sure to rest plenty between sets. Especially on those heavy sets. I'm talking about up to 10-15 minutes before an extremely heavy deadlift. Of course, not all lifts are that stressful, but you want to make sure to get enough rest between sets. Make sure to have clothes to cover up between lifts at hand.



YIP
Zack

[rccs]

I appreciated the midget thread.

Here's a good powerlifting routine for youth lifters.

Week 1:
Mon
Squats            Medium heavy (cerca 20-25 lbs off the heavy week) 3 sets*5 reps
Frontsquats     Medium heavy 3 sets* 5 reps
Biceps             E-Z bar curls heavy 3*5
Standing calf raises           1*10
Ab work          (machine or weighted crunches) heavy 3*8
Ab work          twisted crunches heavy 3*8

Wed
Benchpress heavy 3*5
Incline benchpress heavy  3*5
Weighted dips 3*5
Front squats light (approx 50% of 1RM) 3*5
Deadlifts light (approx 50% of 1RM) IMPORTANT TO NOT USE MORE WEIGHT!!! 3*5
Side lateral raises light 2*8

Fri
Deadlifts heavy 3*5
Deep deadlifts (regular deadlifts, standing on a box or a couple of plates) heavy 2*5
Lat pulldowns medium 3*5
Bicepscurls DB's medium 3*5
Same ab workout as Monday
Benchpress without arching the back - heavy 3*5

Week 2:
Mon
Squats            heavy 3 sets*5 reps
Frontsquats      heavy 3 sets* 5 reps
Biceps             E-Z bar curls medium heavy 3*5
Standing calf raises           1*10
Ab work          (machine or weighted crunches) heavy 3*8
Ab work          twisted crunches heavy 3*8

Wed
Benchpress medium heavy (cerca 10-15 lbs off the heavy week)3*5
Incline benchpress medium heavy  3*5
Close grip benchpress heavy 3*5
Shoulder presses DB 3*5 heavy
Front squats light (approx 50% of 1RM) 3*5
Deadlifts light (approx 50% of 1RM) IMPORTANT TO NOT USE MORE WEIGHT!!! 3*5


Fri
Deadlifts medium heavy (cerca 20-25 lbs off heavy week) 3*5
Deep deadlifts (regular deadlifts, standing on a box or a couple of plates) medium heavy  2*5
Lat pulldowns heavy 3*5
Biceps curls DB's medium 3*5
Same ab workout as Monday
Benchpress without arching the back - medium heavy 3*5


Comments:

*This is a layout that should work nicely for a teen lifter, who needs to keep on maximize size, and train the right muscle fibers.

*Make sure to rest plenty between sets. Especially on those heavy sets. I'm talking about up to 10-15 minutes before an extremely heavy deadlift. Of course, not all lifts are that stressful, but you want to make sure to get enough rest between sets. Make sure to have clothes to cover up between lifts at hand.



YIP
Zack

And the advanced training? Could post one? It would be great to compare with mine e see if something can be improved...

[Hedgehog]

And the advanced training? Could post one? It would be great to compare with mine e see if something can be improved...

Generally speaking, train three times a week.

For the three lifts, cycle in light, medium and heavy weeks, ie 3 week cycle

or 4 week cycle: light, medium, medium heavy and heavy.

The heavy squat week when you deadlift light.

Hit all lifts or variations of lifts twice a week, eg 



Mon
Squats 3sets*5reps


Fri
Front squats medium (every week) 3*5

Check texasrush's thread for a general idea on how to hit the benchpress portion.

Deadlifts and Squats need more recovery.

YIP
Zack

[rccs]

Generally speaking, train three times a week.

For the three lifts, cycle in light, medium and heavy weeks, ie 3 week cycle

or 4 week cycle: light, medium, medium heavy and heavy.

The heavy squat week when you deadlift light.

Hit all lifts or variations of lifts twice a week, eg 



Mon
Squats 3sets*5reps


Fri
Front squats medium (every week) 3*5

Check texasrush's thread for a general idea on how to hit the benchpress portion.

Deadlifts and Squats need more recovery.

YIP
Zack

I was hiting heavy squat and heavy deadlift IN THE SAME DAY!!! That's why I am so tired!!! Thanx alot, I appreciate it! 

[Ursus]

i am glad hedgehog posted ya a routine cos i was gonna do the same tho it prob wudnt have been so good. you seem like a good guy too keep it up man. pm me if ya need ne help. i have a section on natural board

[Hedgehog]

I was hiting heavy squat and heavy deadlift IN THE SAME DAY!!! That's why I am so tired!!! Thanx alot, I appreciate it! 

That would've been the heavy squat week

Lets look at the rest of those two workouts:

Mon
Squats 3sets*5reps heavy
Deadlifts light (50% of 1RM) 2*5
If you want to train biceps, do 3*5 heavy here with DB's or EZ bar

Wed
Front squats medium (every week) 3*5
Benchpress 3*5 heavy

Sat
Flat benchpress medium weight 3*5
Close grip BP medium weight 3*5
Deadlifts light (60%) 3*5


For a heavy deadlift week, it would look like this:
Mon
Squats 3sets*5reps light
Deadlifts light (50% of 1RM) 2*5
If you want to train biceps, do 3*5 heavy here with DB's or EZ bar

Wed
Front squats medium (every week) 3*5
Benchpress 3*5 heavy
Ab work heavy 4*8

Sat
Deadlifts heavy  3*5
Flat benchpress heavy weight 3*5
Close grip BP heavy weight 3*5
Ab work heavy 4*8

Add one assistance excersise, like 3*5 seated DB presses on wed's, for wed or sat if you wish.

YIP
Zack

[rccs]

Thanx! I have a national competition in 9 days, but probably I won't be ready! I am very tired, I am not juicing at all, and yesterday on my back training, on the first puldown rep I pulled both Latissimus Dorsi an my right bicep! It was an horrible pain. Today I am feeling better. Probably it is because of the deadlift training, I only started to deadlift 30 days ago! And, like I said I was doing it in my Heavy squat day! I am learning how to train properly to PL, beacause I spent many years trying to compete as a bber, and the training method was a bit diferent. Thanx once more for your help! Now I will try to recover from yesterday's injury, even if I can't make these years Plifting nationals, I will participate on the other individual competitions!

[davie]

As an someone who takes part in other sports (rugby).

I bodybuild but am always curious about how developing these big lifts would help me, though i am not sure if a routine would help me increase my size and weight??
Which is something i am trying to do aswell?!

davie

[Hedgehog]

As an someone who takes part in other sports (rugby).

I bodybuild but am always curious about how developing these big lifts would help me, though i am not sure if a routine would help me increase my size and weight??
Which is something i am trying to do aswell?!

davie

This routine is targeted at building maximum mass for a powerlifter.

Fewer reps are used later on in the career, when right weightclass is reached. 1-3 reps, except for abs, still 7-10 reps.

YIP
Zack

[davie]

This routine is targeted at building maximum mass for a powerlifter.

Fewer reps are used later on in the career, when right weightclass is reached. 1-3 reps, except for abs, still 7-10 reps.

YIP
Zack

Does that change (routine wise) wen trying to develop maximum mass as an athlete and keen lifter??

davie

[theoperator]

Thanks for the routine Hedgehog im really excited to start it on Monday. There were two things i was confused about though. I understand that when u say "heavy" it obviously means heavy and when u wrote "light" u wrote the percentage of my 1 rep max. But could u please tell me the percent of weight to use when u write medium?
Also, when u write 3*5 heavy, how do i do that because i know i cant do my 5 rep max for 3 sets because on my 2nd and 3rd set with the same weight i wouldnt be able to get all of the reps. So just for example if my 5 rep max on bench is 150 for example would i do 140 for 5 reps then 145 for 5 and then on my last set use my true 5 rep max of 150?  Thanks again.

[Hedgehog]

Thanks for the routine Hedgehog im really excited to start it on Monday. There were two things i was confused about though. I understand that when u say "heavy" it obviously means heavy and when u wrote "light" u wrote the percentage of my 1 rep max. But could u please tell me the percent of weight to use when u write medium?
Also, when u write 3*5 heavy, how do i do that because i know i cant do my 5 rep max for 3 sets because on my 2nd and 3rd set with the same weight i wouldnt be able to get all of the reps. So just for example if my 5 rep max on bench is 150 for example would i do 140 for 5 reps then 145 for 5 and then on my last set use my true 5 rep max of 150?  Thanks again.

Make sure to rest 7-15 minutes between sets on heavy days. Yes, TEN-FIFTEEN.
Make sure to put on warm up clothes in between sets.

During light and medium weeks, rest slightly shorter, cerca 4-8 minutes.

Also, if the 5RM is 150 and you are not able to get 150 through all three sets, despite resting longer, then do 150 on the two first, then 147 on the third.

Medium week, take off 20 lbs off your benchpress and 45 lbs off your squat and your deadlift.

Don't increase the weight used in light and medium weeks until you've gained at least 30 lbs in benchpress or 70 lbs in the squat and deadlift, on your 5RM's.

YIP
Zack

[Hedgehog]

Does that change (routine wise) wen trying to develop maximum mass as an athlete and keen lifter??

davie

I've told you in the past that training for rugby would be focusing a lot on the C&J and snatch. That hasn't changed.

YIP
Zack

[theoperator]

Make sure to rest 7-15 minutes between sets on heavy days. Yes, TEN-FIFTEEN.
Make sure to put on warm up clothes in between sets.

During light and medium weeks, rest slightly shorter, cerca 4-8 minutes.

Also, if the 5RM is 150 and you are not able to get 150 through all three sets, despite resting longer, then do 150 on the two first, then 147 on the third.

Medium week, take off 20 lbs off your benchpress and 45 lbs off your squat and your deadlift.

Don't increase the weight used in light and medium weeks until you've gained at least 30 lbs in benchpress or 70 lbs in the squat and deadlift, on your 5RM's.

YIP
Zack

Alright looks like Im all set to start on Monday.  Thanks for all the help and everything.

[davie]

This is true and is something i am doing, BUT i also see myself as an al rounf athlete and a bodybuilder (sounds so proffessional lol) so i cant just do cleans and snatches?!

davie