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weightlifting routine

8/17 9:03:22

Dear Mr. Stevens,

I'm a seventeen year old boy who has been weightlifting for about a month. I'm 5'6" and weigh about 130 pounds. I'd like to gain more muscle mass. I've been going to the gym every day except Sunday (rest day) for the past month. I lift for about an hour a day and work two separate body parts a day. My routine is as follows:
Mon: Chest, Triceps, and Legs
Tue: Shoulder, Back, and Biceps
Wed: Cardio and Abs
Thu: Chest, Triceps, and Legs
Fri: Shoulder, Back, and Biceps
Sat: Cardio and Abs

My question is if this an effective routine. Would you recommend me continuing this routine or would doing one differnet muscle each day but more machines be more effective?

Also, I go to school and therefore am unable to eat every three hours. A guy at the gym told me to take a whey protein shake to school and take sips in between classes. Would you recommend this?

Sorry for the long post and thanks for answering so many questions.


The main thing you need to gain is food, if its whey it whey, but main thing is calories.

as far as your workout, hard to tel what are you doing in your workouts?? I honestly would suggest a simple program where you are using 3-4 big compound lifts 3 time a week to build a solid base. A simple effective plan like that could carry you onto great progress for a few years. You need to do simple BIG exercises like Squats, deadlifts, Overhead presses, bench presses, Chins, bent over rows and power cleans. Spend your time on those and maybe a lesser exercise once or twice a week like curls or something but NOT unless you do the real exercises first.

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