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