New to weightlifting.

[Dolts]

Hi everyone, I’m new to the whole idea of weightlifting (just started for the last month and a half) and sorry to be blunt, would like some advice on my training program.

I'm 15 at the moment, 5 ft 11 and weigh 162 pounds (11st 9) i'm aiming to get bulked up for now, as i'm a rugby player and do my definition later. Sorry again to be blunt if you could just give some constructive criticism on my training program it will be greatly appreciated.

Day 1: Chest (I'm doing 5 sets, doing 8 reps on my first 3 sets, then upping the weight on my last 2 sets)

Barbell Bench Press
Bent-Arm Dumbbell Pullover
Pec dec
Dumbbell Bench Press
Dumbbell Flies

Day 2 : Arms (like chest I’m doing 5 sets with the 8 reps etc.)

Close grip bar curling (on the curling bar, I think its called the EZ)
Dumbbell curl
Seated Dumbbell Curl
Lying Supine Dumbbell Curl


and last but not least Day 3 : Legs and back (Same rep and sets as the rest.)

Lying Leg Curls
squatting
Romanian dead lift

and for my back I do

Bent Over Two-Dumbbell Row
Bent Over Barbell Row.


Sorry if this is the wrong forum for this and about the large amount of text.
Just a thanks in advance for anyone offering advice.

[lee thompson]

hi,nothing for your shoulders? heavy military presses will help build your upper body.

[BlackWinterDay]

You're not doing nearly enough for back. I'd throw in some DB rows and WG Pullups. Maybe another back exercise as well.

Another thing I noticed is you arnt' doing anything for triceps. I'd add some CG bench press, dips, skull crushers, and MAYBE a cable exercise.

Also, where's the shoulders at? That IMO is the most important part of the physique. Throw in some heavy military press, db press, upright rows, raises, & don't for the get your rear delts.

Add some shrugs in that piece too.

Edit: I'd change your chest routine to, INCLINE, FLAT, (maybe 6 sets, 4-6 reps for each), incline db fly, flat db fly, PUSH UPS. DO NOT FORGET INCLINE. It gives that full shape to your chest and IMO is better for building up strength.

& DO NOT FORGET YOUR FOREARMS & CALVES.

[Dolts]

Thanks for the advice everyone its much appreciated, just couple more questions and i'll leave you all in peace.

1. Is it better to bulk then get definition or definition then bulk.

2. Taking account of my age, should I still attempt to eat 3000 calories at the 40% carbs, 40% protein and fat ratio.

3. A couple of friends have advised me to take creatine, does creatine actually help you bulk.

4. At the moment i'm nor lifting much, would it be better to say start off low, such as lifting the bar or will I not gain anything from just the bar.

Thanks for all the advice its a big help.

[Ggekler722]

To answer some of the above questions, dont worry about creatine or anything of the sort until your about 18 and youve established a solid workout foundation.

Most people will bulk first and then "cut". It also depends on what your goal is. Maybe you just want to bulk up and not cut and maybe youi just want to tone up a bit.

If you are new to lifting then obviously start off slow. You have to crawl before you can run. Using the bar may help you get your excercise form down but thats about it. Dont be afraid to add a little weight.

[BlackWinterDay]

Originally Posted by Dolts

Thanks for the advice everyone its much appreciated, just couple more questions and i'll leave you all in peace.

1. Is it better to bulk then get definition or definition then bulk.

2. Taking account of my age, should I still attempt to eat 3000 calories at the 40% carbs, 40% protein and fat ratio.

3. A couple of friends have advised me to take creatine, does creatine actually help you bulk.

4. At the moment i'm nor lifting much, would it be better to say start off low, such as lifting the bar or will I not gain anything from just the bar.

Thanks for all the advice its a big help.

1. This one really is personal opinion. I mean I can say that my girlfriend after finding old pics of me all cut up likes that look a lot better. Most girls do. But it's really all up to you.

2. If you're looking to bulk I'd go up towards 5-6k calories. with a 40-40-20 split. Personally I never even watched the whole percentages. Just eat a lot of protein and good carbs. What helped me really bulk up, because I'm lazy and it was conveinient was CytoGainer, although not necessary to bulk.

3. Creatine gives your muscles more stamina. It will allow you put out some more reps. But it's really unnecessary, especially at your age. I only looked into creatine a few monthes ago. It's not needed to get big. FOOD AND REST is.

4. Lifting the bar is fine. I started training one of my friends in the July. He struggled with Shoulder Pressing the bar. By the end of August he was up to 105lbs. That's a huge jump. Take it easy, get your form correct. That's the most important part.

[GoblinSoblin]

just eat right. dont worry about "cutting" or "bulking". just work out and eat right.

but about the girls liking cut up dudes...i think its ridiculous that girls see a guy thats 6'0", 145lbs, with a 6 pack, and think thats in shape. they dont even know that the 145lb guy hasnt put in an ounce of work and is less in shape than anyone...

[BlackWinterDay]

Originally Posted by GoblinSoblin

just eat right. dont worry about "cutting" or "bulking". just work out and eat right.

but about the girls liking cut up dudes...i think its ridiculous that girls see a guy thats 6'0", 145lbs, with a 6 pack, and think thats in shape. they dont even know that the 145lb guy hasnt put in an ounce of work and is less in shape than anyone...

When I was cut I was 5'5" 163-165ish....but girls don't care about that working out and stuff.. **** if you're gonna lift do it for your damn self and no one else.

[Dolts]

Thanks for the advice everyone, best of luck with your training aswell. Hope you meet your goals.