workout program, need help!

[gregdarms12]

im 17 and i am trying to gain weight and become more explosive and build strength, here is workout plan. Also what supplements should i take?

Monday
Cleans 5x6
front squat 5x8
glute/ham iso 5x10
quad iso 5x10
leg press 3x10
Calve raises 10x10

Tuesday
Bench 3x10
incline bench 3x10
DB bench 3x10
DB incline 3x10
cable crossovers 3x10
plate raises (shoulders) 6x10
3 way raise 3x10
overhead press DB 3x10

Wednesday
deadlift 5x6
squat 5x8
glute/ham iso 5x10
quad iso 5x10
leg press 3x10
Calve raises 10x10

thursday
barbell curls 3x12
cable curls 3x15 superset w/ pullups till failure
skull crushers 4x15 superset w/ triceps pull downs
alternating DB curls superset w/ dips

Friday
cleanb w/ front squat 6x6
low row 4x10
t bar raise 4x10
overhead DB press 3x10
3 way raise 3x10

[Boss Man]

Leave the supplements until your diet is good enough.

Your workouts are too higgledy-piggledy.

12 sets on your bench is too much and with the overhead presses, you're going to be caning your triceps something rotten.

Also doing cleans the day before a chest workout, may hinder the chest workout, as you need the back to help stabilise your chest and you may find it impacts on your chest training.

I'd suggest doing back work the day after chest work.

You're also doing 2 Leg days, but one instance of Deadlifts.

You look like you're doing too much Quad work in relation to Hamstring work and you could possibly end up becoming Quad dominant and affect the way you walk.

Also, I'm not sure how long you have been training, but I would suggest if you're going to split work like that, I'd go for no more than about 8 sets on large muscle in a week and owing to some residual work on others from big ones, go for 6 direct sets a week on small ones, because you look like you're overdoing things a bit too much.

[YoTonyFernandez]

Couldn't agree more with his changes. I previously had a workout routine much like yours until I seeked a personal trainer who complete transformed diet and routine. Hes an Apopka Personal Trainer and Online Personal Trainer. He quickly put me on a single body part a-day and changed diet with eating tons of egg whites, brown rice, sweet potato,chicken and tilapia. Kicked up cardio with the ole stair master as well.

[Packard]

There are four basic components to fitness. The exercises are only one quarter of the equation.

Here they are:

• Exercise
  Nutrition
  Sleep
  Rest/recovery

First of all I agree with BossMan. You are probably doing way too much exercising.

Second, you need to pay attention to nutrition. There are others in these forums that are more knowledgable about nutrition than I am.

Third, sleep. You really need to add one hour extra sleep each night if you are training hard. This may be very hard to do if you are working or going to school or if your significant other makes demands on your time.

Fourth, is rest and recovery. The reason I think you are training too hard is that I think you are probably not fully recovered between workouts. If you sustain that situation you will burn out and stop training.

For gaining weight and improving strength I recommend one primary movement and one or two secondary ones per body part. For your chest I would suggest that to mean flat benches and flies. Eliminate the incline benches as you will be working against your recovery times.

Also try pyramiding up. Try one week heavy, the next week very light (but it will feel heavy because you are still tired from the heavy workout). The next week medium (which will feel pretty easy as you are probably nearly fully recovered), and then repeat the heavy workout. You might find that your heavy workout feels pretty good now because you are well rested and because you are accustomed to getting the weights up easily the mental aspect is in your favor too.

Repeat this cycle increasing the heavy workout as you are able but always keeping the light workout with weight about 10% lower and do not add any extra reps as you lower the weight. The point is to recover, not to make up for the lower weight by doing more sets or more reps.

So if you are benching 200 pounds, then on your light day bench 180, and on your medium day bench 190. You can go lighter on the light day. You need to keep it heavy enough that you won't experience any stiffness from laying off.

Remember you don't get strong on your heavy day. You only get strong by recovering from your hard workouts.

[KimFilbi]

First of all u must change your whole training program :

Monday - Chest and Biceps

Tuesday - Legs and Abs

Thursday - Shoulders and Triceps

Friday - Back and Forearms

Next important thing is sets and reps,but always before starting u must warm up,always.To understund better i will give u an example how should your sets/reps be :

Bench Press - First time 10 reps for example with 50 kg,second time 8 reps with 60 kg and last time 6 reps with 65 or 70 kg.
U must traing every part of your body in this way.
Exercises must be done slowly,always.Rest betwen sets should be about 1 minute and 2 min. betwen exercises.
Then u should buy a Creatine Monohydrate and Glutamine and Eat like a bear.

Try this for 3 months,if u don't get huge results i'll be responsable.

If u have anything to ask just go ahead !

Ps.Sorry for bad english...

[ValidFitness]

That looks like a great workout plan. Stay consistent and it should show results. If you would still like some info on health and fitness, visit http://www.validfitness.com" onclick="window.open(this.href);return false; as it has a lot of great information you may benefit from.

[ECPowerTraining]

from experience, i prefer using the conjugate method of training. if you're looking for more strength and power than mass, this is definitely the way to go. personally i used a 4 day split 2 upper body days, and 2 lower body days. 1 Maximal effort day, and 1 Dynamic effort day for each upper and lower, with roughly 72 hours in between, and keep each workout to under 1 hr 15 mins. I suggest you read louie simmons articles on the conjugate method, and dave tate has some terrific videos on youtube on how to get strong.

That being said, if you're more concerned about getting big and muscle size, make sure you work in a moderate intensity with higher volume workouts, still no more than 4 times a week, because you'll burn too many calories doing much more than that.

[poetreeflava]

I agree with what everyone else is saying! you do need to rearrange your workout! What I found works for ME is 3 days on 2 days off 2 days on 1 day off. Now I will usually start of with a lower body day ( I often like to split quads and hamstrings too) So one day I will start off with deadlifts, reverse lunges, hamstring curls. ( and I will very how I do the dealifts from reps to the form of deadlifts) Then day two I will do chest/ back. Day three will hit quads. Squats, box jumps, sled push, calves. I will probably hit some light arms that night and some core. I will take 2 days off then start off with either back and shoulder or chest and shoulders, but if I do chest and shoulder it will be all pulling movements for the shoulder ( lateral raise, upright rows, ect) day 2 will do all lower body and throw in abs too. Then rest one day. After that start the cycle over( often changing the sequence) works great for me!

[Alinshop]

Keep your workouts simple and keep your diet simple.