I'm 13 years old and basketball is a big part of my life, I would like to gain a lot of lean muscle and get toned/ripped. Will this workout be a good one for me? It consists of a full-body workout 3x a week. Your thoughts?
Monday – Full Body
Dumbbell Arnold press 10x3
Pushups 15x3
Close grip pushups 10x2
Dips 15x3
Close-grip chin up 5x2
Chin up 5x2
Deadlifts 8x3
Lying Reverse Knee Pulls 12x4
Exercise ball crunch 20x2
Deep Squats w/ dumbbells 15x3
Lunges w/ dumbbells 12x3
Wednesday – Full Body
Shrugs 10x3
Wide pushups 10x3
Pull ups 5x2
Dips 15x3
Hammer curls 12x3
Inclined Chest Press w/ dumbbells 12x3
Captain’s chair leg raises 12x3
Decline weighted Situps 12x3
Squats w/ dumbbells 20x3
Wall sits (40 seconds) x5
Elevated Calf raises w/ dumbbells 10x4
Friday – Full Body
Dumbbell bent-over row 12x2
Reverse Flies 10x3
Chin ups 5x3
Bench Press 5x4
Concentration curls 10x3
French presses 10x3
Lunges w/ dumbbells into pushup 10x3
Lying Reverse Crunches 12x3
Plank (40 seconds) x4
Side-plank (20 seconds) x2
Leg press 12x4
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Results 1 to 11 of 11
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08-07-2010, 10:04 AM #1Registered User
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Muscle-gaining routine for sports?
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08-07-2010, 11:24 AM #2Registered User
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Holy fukk.
Bud you're gonna explode into Ronnie Coleman from that routine.
If you just follow a split designed here or SS you'll be fine. Or you could even do Westside For Skinny Bastards. Lots of the guys at DeFranco's gym train for sports and they lift heavy.KG > LBS
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08-07-2010, 11:29 AM #3Registered User
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Ha was that sarcasm? What's bad about the routine I made? And I honestly do not want to do SS for many reasons.Originally Posted by macniall
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08-07-2010, 11:53 AM #4Registered User
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Why don't you want to do SS?
Why not look up WS4SB? A lot of the kids at DeFrancos gym play sports, so why would lifting heavy with the compounds not help sports performance?KG > LBS
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08-07-2010, 12:37 PM #5Registered User
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you have way too much stuff there. I would not do ss either it neglects quite a few things that athletes need. Check out ws4sb1-3 also check out wendlers 5/3/1 it can be purchased on elitefts.com. Dieselcrew.com has a program called AMD thats pretty good but needs to be purchased. Zacheven-esh.com has some good stuff but his programs need to be purchased too.
Ill give you a quick template. at your age and experience I wouldnt go really heavy yet.
THese are the reps you should follow for your first lift of the workout.
week1-3x10
week2-3x8
week3- 3x6
week4-10,8,6
week5-deload
Sunday-
Bench press
Db Military 3-4 sets 6-10 reps
dips 4 sets If you can do 10 for all 4 sets add weight
med ball pushups 3x failure
db lateral raises 3-4sets 6-10 reps
core work/ rotator cuff work/ grip work
Monday-off
Tuesday-
Squat
Romanian Deadlifts 3-4sets 6-10 reps
Lunges 3-4 sets 6-10 reps
pullups 4 sets If you get 10 all 4 sets add weight
rear delt flys 3-4sets 6-10 reps
core work/ stability work/ biceps
wednesday-off
Thursday-
BB Incline press
Db bench 3-4 sets 6-10 reps
Trinagle pushups 3xfailure
single arm cable press 3-4sets 6-10 reps
db front raises 3-4sets 6-10 reps
core work
Friday-
Power cleans
Glute ham raises if availiable if not do low cable pull throughs 3-4sets 6-10 reps
bulgarian split squats 3-4sets 6-10 reps
Db single arm rows 3-4 sets6-10 reps
Lat pulldown 3-4 sets 6-10 reps
Tbar rows 3-4 sets 6-10 reps
Core work/ grip work
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08-07-2010, 12:41 PM #6Registered User
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Originally Posted by bigguy64
thanks for your thoughts and im considering doing your routine, but I have a question? What kind of results would I see If I did the routine I created? Also, should I do full-body workouts or isolation/muscle group workouts. thansk again
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08-07-2010, 02:27 PM #7Registered User
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You can do your workout but Its going to take a while doing all of those sets and excersizes. You can do full body workouts. My workout is broken up into push which is triceps, deltoid, chest concentration. On the other two days your working lowerbody and back. Honestly your 13 so doing any kind of weight training will get you bigger and stronger. Make sure you dont overtrain and make sure you learn proper form for the lifts you are doing. You dont want to set yourself up for injury in the future.
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08-07-2010, 07:37 PM #8Registered User
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You cannot get ripped and gain mass, for mass reps= 12 for ripped reps=16-18
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08-07-2010, 11:15 PM #9Registered User
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Wow this is not true. mass=5 ripped equals lifting heavy weights and having a low calorie low fat diet. Seriously consider doing some research.Originally Posted by noonan1994
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08-07-2010, 11:59 PM #10Registered User
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^This.Originally Posted by bigguy64
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08-08-2010, 12:09 AM #11Registered User
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i didnt read what you said or what people added, just the title of the tread. with no knowlege, hes me answer: do starting strength wit 3000 cals a day, once your reach a desirable fatness cut it down to closer to 2000 cand dont eat carbs after 8 continue ss till you cant, yay lean for sports
Rest in Peace Mike Oldenkamp
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