16yr Old Newbie needs advice on training.

[campbell-101]

Hey Guys. I've been lifting for a few years now. I got into the powerlifting stuff about 8months ago and i'm loving it. I find it much more demanding and FUN than this bodybuilding lark of a million sets of a billion reps!

BW- 81.9kg BF- 11.9%
My lifts are : Squat - 170kg
Bench - 105kg (no pause)
Deadlift - 175kg
All of them were done using belt and wraps only. I'm very top heavy and love working shoulders, traps, llats and of course my pecs. This isnt great for all round lifting or Rugby. I am a very keen Rugby player.

I do what i think are "drop sets" on my legs, squats supersetted with deadlifts and about a 3minute breather between sets.

Squat: 12 x 90
10x100
8x110
6x120
4x135
2x150
1x160

Deadlift: 12x100
10x 110
8x 120
6x 130
4x 140
2x 150
1x160

I do the above every second day with a main goal of building strength and mass. I also do alot of other exercises but too many to list. I am usually 2-3hours in the gym. I eat like a bear and take Promax, Cellmass, Nitrix (just started the cycle) , Nitrotech hardcore and Bulgarian Tribulus Terristrus(just started cycle).

Do any of you have advice to help me out? Because im worried i will get destroyed at competitions...i've yet to do any, but i feel i may be a tad weak at the moment.

Im open to absolutely any advice. Thanks for reading. Take Care.:D

[cornelius parkin]

Right lets get a few things straight.
Bodybuilding does not need "millions of billions of sets" in fact i did many more sets when i did pling than i do for bb. This is a ridiculas misconception.
What your doing is called pyramiding and is a good way to train especially if your cross training which you are (rugby).
2-3 hours in the gym is waaaaaaaaaay too much, now i can see 1-2 hours if your a slow trainer perhaps like to talk a lot ext.
After 45-60mins test levels drop and cortisol levels rise which = muscle loss and stagnation.
Dont rely on bullshit suppluments especially that muscletech shit also bsn has been underdosed before so i would be vary.
Many studies show tribulas to be useless and even though i would suggest it has its place it would not be in a starter supplument stack.
Eating like a bear is good but make sure your keeping a ROUGH eye on your eating so if you just put on lard you can make adjustments NO i am not saying you need a bodybuilders diet before some one says some thing:rolleyes:
You are NEVER! too weak to compete powerlifting is a personal sport and it is one of the most fun things you could do so get at it;)

[campbell-101]

Thanks very much for the advice Cornelius. Well the 2-3 hours i drink shit loads and take 2-5 minute rests between sets...so if i do about 15 exercises and 3-4 sets each, thats...60 sets? TOTAL guess btw! So than would contribute considerably to the massive amount of time.

As for the supplements, be is Placebo or just the Amino Acids and CEM3 aiding recovery and increased liver glycogen and the Miccelar casein helping my through the night, I notice a MASSIVE difference in recovery time.(a hot/cold bath helps too)

I do keep a very strict eye on my diet. I am very narcissistic. I do about 12 hours of cardio per week, not including rugby training. So i like my abs and low BF. Im a fitness freak! Thank you VERY much for the advice. I obviously need it. :D

[campbell-101]

Oh yeah, and please forgive the Hyperbole used describing bodybuilding!

[suffolkmike]

Right lets get a few things straight.
Bodybuilding does not need "millions of billions of sets" in fact i did many more sets when i did pling than i do for bb. This is a ridiculas misconception.
What your doing is called pyramiding and is a good way to train especially if your cross training which you are (rugby).
2-3 hours in the gym is waaaaaaaaaay too much, now i can see 1-2 hours if your a slow trainer perhaps like to talk a lot ext.
After 45-60mins test levels drop and cortisol levels rise which = muscle loss and stagnation.
Dont rely on bullshit suppluments especially that muscletech shit also bsn has been underdosed before so i would be vary.
Many studies show tribulas to be useless and even though i would suggest it has its place it would not be in a starter supplument stack.
Eating like a bear is good but make sure your keeping a ROUGH eye on your eating so if you just put on lard you can make adjustments NO i am not saying you need a bodybuilders diet before some one says some thing:rolleyes:
You are NEVER! too weak to compete powerlifting is a personal sport and it is one of the most fun things you could do so get at it;)

good advise there! i agree completely with this.

[Lloyd]

Campbell,

After reading your post it appears you squat and deadlift 2 -3 times a week? "I do the above every second day"

This is far too much and you should cut down to squatting and deadlifting once per week. You are also completing 1rm every workout. You need to put some bulk into the workout - try something like this....

Squat
1 x 10 x bar
1 x 5 x 60kg
1 x 3 x 80kg
1 x 3 x 100kg
1 x 3 x 120kg
8 x 3 x 140kg

This makes 8 working sets of 3 reps. Rest for between 30 seconds and 1 minute only. IMO this will add more strength than what you are currently doing.

Do something similar for deadlifting. Then in a few weeks time switch to completing 5 sets of 5 reps.