18 year old

[SpiderDan]

How much do you weigh?

[khris]

The best thing about bodybuilding whether you want to call it that or not, is the fact that you can make it unique to you, if you want to train legs or chest etcx a week you can, in that time listen to your body, are you hungry?, still feel soreness and not pain? is there progress or a lack of? (pics/measurments), Simple Q's like that can fasttrack your progress but always remember your body wont react the same as everyone else so everything you do gauge it and act accordingly.

[MissVanda]

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The best thing about bodybuilding whether you want to call it that or not, is the fact that you can make it unique to you, if you want to train legs or chest etcx a week you can, in that time listen to your body, are you hungry?, still feel soreness and not pain? is there progress or a lack of? (pics/measurments), Simple Q's like that can fasttrack your progress but always remember your body wont react the same as everyone else so everything you do gauge it and act accordingly.

Well said...

[Stitchy08]

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Get away from a bodypart split if you want to put on some decent mass. Go for an upper/lower 4 day a week routine, centre the four days around:

1. Deadlift
2. Bench
3. Squats
4. Chins or Military press.

If you hit the above hard and heavy with progressive resistance, plus some assisstance exercises you'll grow like a weed, it'll also bring those legs up to speed.

well said and thankyou
last time i weighed myself i was 11.8 im guessing im a little heavyer now..ill have to get back to you with the real weight as i dont have any scales in my house

im not sure how that works so is it more like a whole body workout than a a split ??

[ATZ]

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well said and thankyou
last time i weighed myself i was 11.8 im guessing im a little heavyer now..ill have to get back to you with the real weight as i dont have any scales in my house

im not sure how that works so is it more like a whole body workout than a a split ??

Well, there's enough people that subscribe to the idea that you can never truely isolate a muscle, for example - What's the first muscle to fire during a bicep curl? Answer: Your Calves. So a better idea is to train the body as a whole or opposing muscle groups as in a push / pull type routine. So basing your routine around the above exercises you could consider it as:

Day 1. Lower

Deadlift (A lift that works pretty much every muscle in the body with the emphasis on the posterior chain - Glutes, Hams, etc)
Leg Press (Quads etc)
Ham string "isolation" - GHR, Lying Leg Curl, Seated Leg Curl, Swiss ball leg curl, Hyper extensions
You could even throw in some upper body fluff here: Biceps perhaps if they're an area you want to focus on?

Day 2. Upper

Bench Press ( Works a lot of upper body musclature including Lats, traps, chest, triceps)
A rowing movement (to balance pushing with some pulling)
A Triceps "isolation" movement
Mid / Upper back (again to balance the pushing)
Abs?

Day 3. Lower

Squats (like deadlifts, a great full body exercise)
Lunges or single leg work
A quad "isolation" movement - Leg Extention, Sissy squats etc
Maybe some conditioning work? Sprints, Rowing machine, Bike?

Day 4. Upper

Chins (weighted or for reps, they work the Arms, Lats, and back)
Military Press (Works shoulders and delts)
A biceps "isolation"
Traps?

I dunno, that's just a stab i the dark from me given I train more for sports than asthetics, but you get the general gist. Loads of threads on here about routines, I know a lot rate "Hypertrophy Specific Training" or "HST" for short, that's a 3 day full body routine.

What's your current routine look like? If it has a seperate "Arms" day you need a good kicking! ;o)