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Thread: Routine for athletic body

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  1. #1
    Dr. Bodybuilder
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    Routine for athletic body

    Hello guys,
    I was browsing bodybuilding.com and I came across this workout database they have. The reason I even started working out was because I was sick of looking not that great and not being able to play much sports. I am really aiming for a more athletic body more than anything...The point of this post was to see which routine you guys would find most appropriate for a 16 year (turned 16 2 days ago) wanting a more "toned" (yes I know there no such thing as muscle toning) and athletic body.

    Things you might want to consider:

    Weight: 120 lbs
    Height: 5'6-5'7
    Last rep on Decline Bench: 140 lbs

    I picked these out of 56 results:
    Routine #1
    Routine #2
    Routine #3
    Routine #4
    Routine #5

    Thanks!
    Kyle Martin
    Freshmen at Baylor College of Medicine
    Current status: Bulking

  2. #2
    Senior Member
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    1, 2 & 5 are horrible routines. 3 and 4 aren't much better but at least there's a good amount of compound lifts. Honestly, I'd just do WBB1.

  3. #3
    Dr. Bodybuilder
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    I can not do much compound exercises due to my knees being prone to easy injury ( squats will kill them )
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  4. #4
    Senior Member Anthony's Avatar
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    Quote Originally Posted by c3p
    I can not do much compound exercises due to my knees being prone to easy injury ( squats will kill them )
    This is why you're not achieving your goals. See a doctor and find solutions.
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  5. #5
    Dr. Bodybuilder
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    I understand that compound exercises target the core of the body, does this I will not need to do any ab work?
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  6. #6
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    Quote Originally Posted by c3p
    I understand that compound exercises target the core of the body, does this I will not need to do any ab work?
    Compounds do not target the core per se. A compound movement, by definition, involves more than one joint. As a result of this, the core is often involved (ie squat, deadlift, bench press). I find that ab work is highly individual, but in general you can see good results with less ab work if you do heavy deads and squats.

  7. #7

  8. #8
    back at it Beast's Avatar
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    What's wrong with the WBB workouts or the Baby Got Back workout from this site? They're way better then the routines you posted. Most of those have too much volume and way too many isolation exercises.

    And WTF is routine #5????? I don't get how that is even a workout.

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  9. #9
    Dr. Bodybuilder
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    I have not have not had any injuries yet, but I can tell that they are very very weak.

    I have been doing this routine since I started (5-6 months back):
    Link

    And I can tell that I have made some good gains from it, but I read that you need to change up your routine after a couple months or so...

    EDIT: The squats were nulled
    Last edited by c3p; 11-22-2006 at 06:46 PM.
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  10. #10
    ANVIL POWER Detard's Avatar
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    hey. all those routines dont look that good to me. you should focus your routine around heavy compounds to build the muscle. then when you think youve gotten to the size you want, go on a cut and stop when you have the look desired. but seroiusly right now i think eating should be your main priority.
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  12. #12
    THUNDER THIGHS! Fuzzy's Avatar
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    Athletic body, exactly what Im trying to get right now.

    Im a little to heavy and bulky for the rowing boat, so got to get leaner.

    My advice, higher reps, pushups and stuff.

    Now before someone bites my tounge off...

    As a rower, I realised, that while I was strong, I couldn't convey that strength into effecient power and speed on water and on the ergo.

    By upping the reps, and adding more pushups, own body weight squats, jumping, running, sled dragging, just fitness type things. Ive been able to get much faster movements, while still maitaining most of my strength, and dropping alot of weight, im Down to 192... need to update sig.

    If you want to be an athlete, then look up GPP... this is what I mean.
    Last edited by Fuzzy; 11-23-2006 at 02:57 AM.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  13. #13
    Dr. Bodybuilder
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    Most people on this forum want to be big, obviously.
    But most teenagers do not want to become huge monsters but just be lean and mean. I believe that is what Fuzzy and I are aiming for. If you are going to reply with some kind of sarcastic comment relating to starvation then I would recommend that you refrain from it.

    Anyways, Fuzzy, I am drawing the conclusion that you are suggesting higher reps. Why is that?
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  14. #14
    Senior Member deeder's Avatar
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    Quote Originally Posted by c3p
    Most people on this forum want to be big, obviously.
    But most teenagers do not want to become huge monsters but just be lean and mean. I believe that is what Fuzzy and I are aiming for. If you are going to reply with some kind of sarcastic comment relating to starvation then I would recommend that you refrain from it.

    Anyways, Fuzzy, I am drawing the conclusion that you are suggesting higher reps. Why is that?
    Although I am not fuzzy I think I can answer that question. There is no reason to suggest doing high reps to get an 'athletic body'. Doing high reps will not tone you or make you lose fat any faster. If you want to be lean, diet. If you want to be lean and retain muscle, diet and lift heavy with low reps to conserve energy and hit your muscles hard.

    You must understand that lifting weights will NOT magically turn you into a monster. It will take years of dedication, planning and strict dieting.

    Check out the WBB routines as was mentionned before. If you're into something like fuzzy and need speed strength and not just pure strength or size then by all means look into GPP or olympic lifts.

    A good place to start doing alot of reading is the diet/nutrition section.
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  15. #15
    Go Heels! MixmasterNash's Avatar
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    The best way to be athletic is the play sports. Coincidentally, the best way to look athletic is to be athletic.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  16. #16
    Senior Member Anthony's Avatar
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    Quote Originally Posted by MixmasterNash
    The best way to be athletic is the play sports. Coincidentally, the best way to look athletic is to be athletic.
    But that's too much work!
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  17. #17
    shot a man in reno Mik's Avatar
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    ROFL. Don't fret Ant. Soon there will be a pill for that.

  18. #18
    ANVIL POWER Detard's Avatar
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    Quote Originally Posted by Mik
    ROFL. Don't fret Ant. Soon there will be a pill for that.
    shwing!
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  19. #19
    THUNDER THIGHS! Fuzzy's Avatar
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    deeder summed it up perfect, Im after speed strenght, not just strength and size.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  20. #20
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    Take up boxing
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  21. #21
    Not Done Yet ShockBoxer's Avatar
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    And/or olympic lifting. If you're as strong as your posts make you out to be at 14 Fuzzy, and I have no doubt you are, then you're doing your country a grave disservice by not contacting an olympic trainer for a tryout to compete in the games.
    The Reconstruction Project (Journal)

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  22. #22
    THUNDER THIGHS! Fuzzy's Avatar
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    Oly lifting.. never really tried them.

    You think?
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  23. #23
    Not Done Yet ShockBoxer's Avatar
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    Strength, speed, size, and form... olympic lifters need it all. You're bigger and stronger at 14 than most men ever get in their lives. Ever. In their lives. And nothing on earth looks as bad-ass as a world record breaking clean and jerk.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

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