can you write me a good routine?

[Jay-X]

considering that i'm a 5'9 18 yr old guy, who weighs 150 and wants to get to 154 as soon as possible... and then get up to 160

right now, i have a pretty built upper body, but my legs lack a lot of mass, since i didn't work them out properly

i can workout just twice a week, on monday and thursday, since tuesday, wednesday and friday, i got muay thai and kick boxing lessons and on saturday and sunday i'm always out with my friends...

what is a good routine that involves just two days a week?

what should be my protein intake? how many calories at least?


also consider that i don't have a gym membership. i work out at home and i have a straight barbell, a EZ barbell, 2 dumbells and all the weights that i need

i also have a bench with a press rack, but i don't own a squats' rack, so i have to do a good morning when taking the barbell and when putting it back on the rack... and obviously that limits my squat's max lift... the bench allows me to do lying leg curls too


give me advice please

 

[Warboss Alex]

Experience shows that a lifting routine based around progressing in the heavy compounds (squat, deadlift, bench as the core, plus close grip bench, military press, dips, pullups, rows etc) will gain you strength and size unless you're an extreme hardgainer.

It doesn't matter what your routine is as long as you progress in the big compounds in safe form, make strength gains in a controlled manner, feed these strength gains with quality nutrients to make them into permanent size gains, and you will grow. To an extent I agree that some things will work for some people and not for others, but have you ever seen someone who has worked their way to deadlifting 500 for reps who is SMALL? (diet is far more individual than training though)

Killa, don't be so quick to write off this board. There's very experienced members here (MindOverMatter) and qualified trainers (Manuva) who could offer just as good advice (if not better) as any coach Jay X could hire. I reckon if he goes into a gym and pays for a workout routine he'll get written a 25set-per-bodypart 'fitness and conditioning' routine with kickbacks, pressdowns, concentration curls, crossovers and 1 arm seated cable rows.

Yes, my opinion of the forum is that it's 90% teenage wannabies who want to get huge arms but don't want to squat for them, want to keep abs on their buck fifty frames and so are afraid to eat, and think that something like creatine will make them Ronnie Coleman overnight BUT there's a good few members who have their head screwed on properly, pay attention to detail, learn and read as much as they can, ARE DEDICATED to their training and nutrition and so progress in leaps and bounds and it shows from their photos and journals. Semag, EFFORT, Lifeforce, Double, Gav, MetalFortress for instance. (and more who I don't know so well)

The kid could do a LOT worse than see what these guys are doing, at least as a starting point.

 

[bullmoose]

Find big rock.

Lift big rock.

Find bigger rock.

 

[Jay-X]

Originally posted by Warboss Alex
Experience shows that a lifting routine based around progressing in the heavy compounds (squat, deadlift, bench as the core, plus close grip bench, military press, dips, pullups, rows etc) will gain you strength and size unless you're an extreme hardgainer.

It doesn't matter what your routine is as long as you progress in the big compounds in safe form, make strength gains in a controlled manner, feed these strength gains with quality nutrients to make them into permanent size gains, and you will grow. To an extent I agree that some things will work for some people and not for others, but have you ever seen someone who has worked their way to deadlifting 500 for reps who is SMALL? (diet is far more individual than training though)

Killa, don't be so quick to write off this board. There's very experienced members here (MindOverMatter) and qualified trainers (Manuva) who could offer just as good advice (if not better) as any coach Jay X could hire. I reckon if he goes into a gym and pays for a workout routine he'll get written a 25set-per-bodypart 'fitness and conditioning' routine with kickbacks, pressdowns, concentration curls, crossovers and 1 arm seated cable rows.

Yes, my opinion of the forum is that it's 90% teenage wannabies who want to get huge arms but don't want to squat for them, want to keep abs on their buck fifty frames and so are afraid to eat, and think that something like creatine will make them Ronnie Coleman overnight BUT there's a good few members who have their head screwed on properly, pay attention to detail, learn and read as much as they can, ARE DEDICATED to their training and nutrition and so progress in leaps and bounds and it shows from their photos and journals. Semag, EFFORT, Lifeforce, Double, Gav, MetalFortress for instance. (and more who I don't know so well)

The kid could do a LOT worse than see what these guys are doing, at least as a starting point.

you, as usual, seem very acknowledged about working out, so may you please help with caloric and proteic intake?
by routine, i wasn't referring to the exercises, but more about if i should do upper body on day 1 and lower body on day 2, or always whole body

thx man

 

[silverwex]

Yeah, just stick to the compound lifts adding weight as you go along. Once you hit a plateau change the exercises around and continue on.

Protein: At least 1.5g per lb of bodyweight.

 

[Centaurion]

push/pull is the logical choise

or fullbody 2x a week.

i know you post at wbb, do a search in the bb forums there. there are tons of routines floating around.

 

[MetalFortress]

If you can afford barbells, dumbbells, plates, an EZ-bar and a bench with a rack, you can afford a standard squat rack. However you say "Squat Rack" in Italian, google it and you'll find them. Until then, do sumo-style deadlifts for the legs.

 

[RaWBLooD]

Originally posted by bullmoose
Find big rock.

Lift big rock.

Find bigger rock.

i like this style.

 

[Jay-X]

Originally posted by MetalFortress
If you can afford barbells, dumbbells, plates, an EZ-bar and a bench with a rack, you can afford a standard squat rack. However you say "Squat Rack" in Italian, google it and you'll find them. Until then, do sumo-style deadlifts for the legs.

1st. my mother doesn't allow me to buy a squat rack, since it would take up too much room in the garden

2nd. i'm already doing squats... yesterday i used around 135 lbs for 8 reps... i think that's enough, until i can't lift more...

 

[Phoenix_of_the_ashes]

JayX where in Italy are you from?

 

[Jay-X]

the central part, why?

 

[RaWBLooD]

Originally posted by Jay-X
1st. my mother doesn't allow me to buy a squat rack, since it would take up too much room in the garden

2nd. i'm already doing squats... yesterday i used around 135 lbs for 8 reps... i think that's enough, until i can't lift more...

garden?
usually they go inside.....

 

[TheNewGuy]

Originally posted by RaWBLooD
garden?
usually they go inside.....

It's real good weather in Italy, it barely ever rains (depending on what part you're from.) I wouldn't mind working out outside, it'd be a lot nicer than my basement.

 

[RaWBLooD]

Originally posted by TheNewGuy
It's real good weather in Italy, it barely ever rains (depending on what part you're from.) I wouldn't mind working out outside, it'd be a lot nicer than my basement.

good point, ya any dry place is fine i guess. id still have something over top for that occasional downpour.

 

[Phoenix_of_the_ashes]

Originally posted by Jay-X
the central part, why?

I live in Rome, I lived in Perugia for a year.

 

[Jay-X]

Originally posted by TheNewGuy
It's real good weather in Italy, it barely ever rains (depending on what part you're from.) I wouldn't mind working out outside, it'd be a lot nicer than my basement.

unluckily, the city i live in is in the central-northern part and because of a moltitude of rivers, it rains as much as in london... it's famous, because the tourists always expect a nice weather when coming to italy, then see this place and it's all fog and rain from november to april...