get stronger
Hi I guess your wondering how to get stronger. Well let me tell you a little about myself. I am 16 years old, a sophmore in high school and have been lifting for a measly 1 years. I am 6"0 and I weigh a natural 170lbs. With the routine I have put together for the past year, my bench has gone from 95lbs for 6 reps to 240lbs for 3 sets of 6. My shoulder press has gone from 70lbs 6 times to 190lbs 6 times. My leg press went from 150lbs 12 times to 700lbs 12 times. All this is possible if you support the right work ethic. My routine consists of a six day lifting week. So this is only if you are serious.
* Bench Press or Dumbbell Press: 6 Reps. Sets 1-3 with about 30 seconds of rest between sets.
* Incline Press or Dumbbell Incline: 8 Reps. Sets 1-3 with about 30 seconds between sets. Don't worry about the weight because your body will be fatigued from the bench.
* Flat Bench Dumbbell Pullovers: 12 Reps. Sets 1-3 with a good amount of weight to really fell the pull and stretch of your chest. 30 seconds rest between sets.
* Dumbbell Flies: 15 Reps. Sets 1-3 with the right weight so you can really concentrate on form. DO NOT overdo it with this exercise.
* Tricep Extension: Set 1, 12 Reps. Set 2, 10 Reps. Set 3, 8 Reps. Set 4, 6 Reps. 10 seconds down and 10 seconds up. Make sure you breathe!
* Over Head Dumbbell Extensions: 12 Reps. Sets 1-3 make sure to not fully extend at peak to keep the tension on the muscle!
* Flat 90 degree Extension: While lying flat on the ground, pick up two dumbbells and place them in line with your shoulders and your palms outward. Then, bend your elbows to a 90 degree angle and extend. Do this for 3 sets with 12 reps per set. As little rest between sets as possible.
* Dips: By now your chest and triceps are exhausted. You don't even want to go on, but going on is what will help. Do 3 sets of as many dips as you can do with about a minute rest in between.
* Pushups: Elbows in as tight to your body as you can get them. Do pushups with a descent of 5 seconds and explode up for 25 Reps. Do this until you cannot reach 25 anymore and get them elbows out and do regular pushups with explosive reps as many times as you can. Now you are done.
Remember, with this type of routine you must have a good spotter and determination. You want to do this workout once or twice a week, depending on your mind and attitude. Give your body plenty of rest and water. People say they don't want bulk, they want cut. Think about this one though: The more muscle you have, the more fat you are going to burn. Good luck, and I plan to hear from some of you that realize how effective this is.
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