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  1. #1
    Registered User toplads's Avatar
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    A routine with - Hypertrophy/Strength, balance, endurance and explosive power

    if there actually is one ^
    I want to combine hypertrophy, balance, endurance and explosive power to my routine. Whats a good workout routine I should do?
    I'm 14, havent developed yet so Ive gotta bust my ass in the gym compared to other people my age who are filled with test and can grow a beard lol. I'm trying to make me the strongest version of my self and I'm glad I started at 14. it's been 5 months since I started going to the gym but I want to increment sports to help with my routine like swimming e.g. 50m x 10 going as fast as you can, to increase fitness and muscle toning etc.
    so hard swimming for fitness and toning + the gym + some endurance exercises and any balancing exercises I can do, if anyone could help me out to form a routine like this, that would be awesome. reps to anyone who can.
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  2. #2
    Registered User rynnp's Avatar
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    you won't find one.
    1-5 reps strength
    8-12 reps hyperthrophy
    15+reps endurance



    swimming is pretty good and sprints can help with ur lungs, and explosive power. if ur already pretty tall like 6 feet id recomend u do a 5x5 program with olympic lifts. they help with strength, explosivness, and are pretty fun. after 3 + months of that you can do hyperthrophy if u really want and start filling out.
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  3. #3
    Visagetta. Visagex's Avatar
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    Crossfit

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  4. #4
    Banned PAPMAK7's Avatar
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    Layne norton's PHAT routine. Check it out
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  5. #5
    Registered User SexySwine's Avatar
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    yes op, make sure to turn your fat into muscle.
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  6. #6
    ǝlʇıʇ ɹǝsn ɯoʇsnɔ erick15's Avatar
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    Why? Pick a goal and stick to it. If you want to train for athletisicm I would recommend checking out rolltidenations sticky in the sports training section. Also juggernautjeoff has a good thread on training.
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  7. #7
    I curl 5lbs ItsPav's Avatar
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    Either do PHAT or switch your program up. I switch between a strength training day to hypertrophy. you could put endurance in there if you want but I don't really care for endurance.
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  8. #8
    Gettin' Up There m4a1steaksauce's Avatar
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    Phat
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  9. #9
    Banned CompoundsOnly's Avatar
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    do all the big lifts
    bench,deadlifts ,squats,ohp,power cleans
    while doing calysthenics in the side
    and start training something like judo
    (it would do wonders for your balance and general endurance)
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