Hey. For some background information, I used to be a pretty chubby kid up until I was about 13, then lost a lot of weight and got pretty scrawny...remained that way up until about 4 months ago (I'm 17 now, 6'2" and ~193lbs) when I started lifting for the first time. I haven't had a real set-in-stone program, and neglected to do a lot of FBW. (My program I plan on starting, regardless of whether I'm Dieting or Bulking, is HERE)

Anyways, my question to you guys (much appreciated) is whether I should diet right now and do some HIIT to try and burn off some fat or continue to 'bulk', while modifying my routine and eat properly.







What do you think I should be doing right now? Thanks again.


P.S. This post is also in the Photo Gallery section, just trying to get some quick replies

I say go on a bulk. You're already pretty lean, but could really use some size. Just my 2 cents.

Any comments on this?


If I decide to work on bulking up, I think I've come up with this program... critique appreciated!

I found that my maintenance calorie level is ~ 3200 calories, so I multiplied that by 1.15 to get 3700 calories a day.

I plan to lift 4 days a week, with a format of "ABxABxx" starting on Monday.

A Day (Torso):

* Bench Press
* Pull-Down
* Pec-Fly
* Seated Row
* Military Press
* Upright Row
* Rear Lat-Raise
* Shrug


B Day (Arms and Legs):

* Squat
* Deadlift
* Lunge
* Calf Raise
* Tricep Extension
* Decline Sit-Up
* Curl
* Hanging Leg/Hip Raises
* Side Bends


My plan was something in the neighborhood of 3 sets of 6 to 8 reps. Any advice on how I should change things around? Thanks again!

I agree....you look pretty lean and really prime for a solid foundation to build some good muscle on. How wonderful it must be to be young, fit and just starting on the path!

If you dieted, you'd surely see more muscle defintion....but I think you'd be on the path to looking like a semi-muscular marathon runner or cyclist. Don't go there dude....rip it up and stack some meat on that frame! I'd say you're mission is 10% lose weight and 90% gain muscle....and that fat will fall off as you weight-train anyways!

Hey, if you wanna lean it out and gain some great upper-body defintion & muscle...check out swimming...it'll make you into a viscious triangle and really build your lats, chest & back. Add some biceps work, hit the core and maybe you can be California's next Governator!

I think you're on the right track, your plan looks good!

Hey,
I used to train with some personal trainers and I was always told an imporatnt weight training rule was not to train the same muscles on consecutive days, (Training biceps on both Monday and Tuesday). This is beacuse your muscles need time to recover from the stresses.
I'm not too sure what days you train "Day A (Torso)" and "Day B (Arms and legs)." If you happen to train "B" the day after "A", I suggest you remove triceps from "Day B."
A good program you could try is a 'Push-Pull' 2 day split. For example, Monday is a push day, where you train with 'Push' style exercises and Tuesday a 'Pull' day, where you train with pull style exercises.
With this program you don't train the same muscles so you avoid overloading them.
At the moment I train with this type of program but with a third day where I train legs.
Hope this gives you some insight.
^.^

I do train them right after each other... however, I don't directly train my triceps on A days, so having the tricep lift on my B day won't hurt anything...?

Well technically you train your triceps with bench press because its a compound exercise. Any pushing exercise like bench press will train your triceps. Thats why I thought you should have tricep extension on the same day.

I don't like your routine. Here's why:

1. every back exercise uses biceps and forearms.
2. every chest exercise (except flyes) uses some triceps.

so you trash your arms a little on A day, and then B day you focus on arms. not good. bulking up is more about your diet than your routine. You can do what you're doing, but make it upper body/lower body + abs instead.

also, your rep ranges are a little low for maximizing hypertrophy, which is what stimulates the body to increase muscle mass....IF the diet supports it.
Go for 8-12 reps per set (12 especially on the legs).

good luck!

Ok, here is my revised routine (done in the same format, e.g. Upper on Monday and Thursday, Lower on Tuesday and Friday):


UPPER:

• Bench Press
• Seated Row
• Pec-Fly
• Pulldown
• Military Press
• Upright Row
• Triceps Extension
• Curl
• Shrug

LOWER:

• Squat
• Straight-Leg Deadlift
• Lunge
• Seated Leg Curl
• Calf Raise
• Decline Sit-Up
• Hanging Leg/Hip Raise
• Side Bend

Any critique on this one?

Perhaps I'm being too critical...but shouldn't you have a few breaks to go drool over by the woman's aerobics room? We find inspiration in all forms....

That's why I go to my beautiful girlfriend

Wise....very wise!

Right on, should I be doing some cardio with this plan?