Need lifting advice

txlonghorns10 · 2015-03-16T22:09:13+00:00

I'm going to be straight forward: 2 times a week is just not enough. I would try to get in there at least 3 days.

Either way, I would follow "Starting Strength" by Mark Rippetoe. The program focuses on the major lifts (squat, bench, deadlift) and emphasizes perfect form. You are young so please for the love of God watch some videos or read the book on how to perform an exercise. The last thing you want is to mess up your shoulder.

Anyway I think I remember doing this program 10 years ago and we worked out 3 days a week. I thinkkkk it was

Monday: squat, chest and dips

Wednesday: deadlifts, power cleans, pull ups

Friday: Monday workout again

If I remember correctly, the book states you can do this routine until you bench your body weight, squat 1.5 times your body weight and deadlift twice your body weight.

Since you are 17, your testosterone is flowing at high levels. It's best to emphasize these major workouts and build a strong foundation. That's just my opinion though. I did this program for 6-8 months (not exactly sure when I started). It was after taking a year off from the gym. I'm 6' and was 220 at the time. I could only bench 185 for 5, squat 225 for 5 and deadlift 285 for 5. At the end of the program, I remember benching 245x5, squatting 315x5, deadlifting 405x5. Granted I have a different build than you but I think the results can be similar. Good luck man. Any questions just hit me up

pillaway · 2015-03-16T21:36:05+00:00

If getting to the gym is trouble I'd consider getting what you need at home, as 3 training days a week is generally optimal.

Also, if equipment is too expensive, look further into bodyweight training (I personally advocate bodyweight muscle training over anything because I feel it to be the most natural and true to our primal selves, as well as practical and very fun.) And don't be fooled, you can get ripped from BW training (though if you want a bodybuilders physique you'll need weights).

Anyway. Check out /r/bodyweightfitness for more on that. They have a great reccomended program.

vandaalen · 2015-03-16T22:05:00+00:00

/r/bodybuilding

/r/powerbuildung

/r/fitness

DeputyDelicious · 2015-03-16T21:41:21+00:00

Pullups, Bench, Squat, DL, Row, Overhead Press.

With some random other stuff from time to time that up there is basically all I do. Do 5x5 and try to increase weight each time. If you can't increase the weight back pedal a little and start going up again.

Oh and eat all the things.

beerthroway · 2015-03-17T00:20:11+00:00

The others have suggested good programs. 3x/week is really important. Heavy weights. Etc.

I want to add the importance of diet. Specifically calorie surplus.

You can lift heavy, get a bit stronger, maybe build some muscle just from lifting. But if you eat big (plenty of protein, some carbs around your workout and maybe for breakfast, don't fear fat/cholesterol as those increase testosterone, so on) that'll be all the difference between "Yeah he's got muscle" and "holy fuck that guy is jacked".

I've been lifting 4-5x /week and eating huge since mid October. 15 lbs heavier with no noticeable fat gain (same definition as before).

Seriously, it seems difficult but make the gym just another routine like school. Fit it in your schedule. You won't regret the time you spend in the gym if you lift hard and eat big.

NickCiufi · 2015-03-17T05:09:12+00:00

Pick up a copy of either Starting Strength or Stronglift's 5x5. Well worth it.

jdoe5 · 2015-03-17T01:42:06+00:00

/r/fitness

C00l_Guy · 2015-03-17T03:51:26+00:00

twice a week is fine if you do full body and max intensity compounds.

Title	Need lifting advice
Author	LookThroughRedEyes
Upvotes	1
Comments	15
Date	March 16, 2015 9:30 PM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/2za0xk/need_lifting_advice/
Archive Link	https://theredarchive.com/r/askTRP/need-lifting-advice.147047 https://theredarchive.com/post/147047

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