Will this work

Training Advice/Discussion General

2 years ago 01/11/2022 10:23pm EST

Hi guys, I was just wonder if this workout will help me gain muscle and look bigger and more lean while training for track/road races. I’m 17 (close to 18) y.o. 5’9”, 125 lbs and been that weight since I was around 12 y.o.

Here is the workout:

Monday/Wednesday (ARMS, CHEST, BACK, CORE)

1st cycle (Arms):

3x10 bicep curls

3x10 wrist lifts

3x15 tricep dips

3x10 close grip pushup

3x10 tricep extensions each arms

2nd cycle (CORE)

1 min plank

45 sec each side plank

3x20 crunches

3x20 reverse crunches

2x20 sec explosive sit-ups

30 sec bicycle crunches

30 sec decline plank

3rd cycle (Chest+Back)

2x20 pushups

2x10 w-pushups

2x20 wide-grip pushups

2x10 explosive kettlebell bench

2x10 elbow push ups

2x10 staggered push ups

Tuesday/Thursday (Legs, Core)

1st cycle:

3x20 calf raises with weight

1 min wall sit with weight

3x6 knee jumps

3x10 squats

2x10 lunges w/weight

3x10 jump squats

3x10 hip raises

2nd cycle (CORE)

1 min plank

45 sec each side plank

3x20 crunches

3x20 reverse crunches

2x20 sec explosive sit-ups

3x10 sec hip holds

Friday (recovery)

Win Hof breathing

5 min running stretches

5 min yoga

Could you guys also give me advice on nutrition, since I’m completely lost on that front.

2 years ago 01/12/2022 12:38am EST

re: justwannagainmuscleteen

No that’s not gonna work

2 years ago 01/12/2022 5:07pm EST

re: John Wesley Harding

What is going to work then? Could I still gain muscle, or do I need to hit the weight room? And what should I eat?

2 years ago 01/12/2022 6:33pm EST

re: justwannagainmuscleteen

Learn to cook basic healthy meals and start learning about processed foods and the problems with it.

You are young, give yourself some time.

Here is a good start for some info

This book you can pick up at your library or for a couple of cents at Amazon used if you don't want to buy it new.

https://plantstrong.com/books-by-rip-esselstyn/

https://plantstrong.com/

2 years ago 01/12/2022 7:48pm EST

re: John Wesley Harding

John Wesley Harding wrote:
No that’s not gonna work

Pretty much this. There is nothing wrong with those exercises but that just isn't a program for building strength and/or mass. You need to dumb it way down and focus more on compound lifts. Look up stronglifts 5x5 or whatever it's called for a starting point.

For nutrition. It's tough if you want to stay lean and fast. You can't go the easy route of just piling in whatever food you see. You need high protein and sufficient calorie intake though so you need to find the right balance there.

Also, you'll probably find squats with frequent running pretty hard to manage at first because your legs will be so drained. Don't worry it gets easier

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