My Workout Routine To Get Buff As A Teenager (HIGHLY REQUESTED!!)

Summary

In this video, the speaker shares their personal workout routine that helped them build their physique as a teenager over the last four years. They outline a simple yet effective split, focusing on chest/triceps, back/biceps, and legs/abs, with specific exercises like bench press, pull-ups, squats, and more. The speaker emphasizes experimenting with weights and rep ranges, offering flexibility to personalize workouts. They also suggest a focus on compound movements to target multiple muscle groups and avoid overdevelopment in areas like the front shoulders. Overall, the speaker advocates for consistency, enjoyment, and adapting the routine to personal preferences for the best results.

Takeaways

• 😀 The speaker is experiencing a persistent issue that they feel has been chasing them around, even affecting their dog, Pikachu, and little sister.
• 😀 The speaker introduces their workout routine that helped shape their physique as a teenager and has been effective for the past four years.
• 😀 The workout routine is divided into three main categories: chest & triceps, back & biceps, and legs & abs.
• 😀 The speaker occasionally throws in additional exercises for muscle groups like shoulders but does not have a strict routine for them.
• 😀 For chest, the main exercises include bench press and incline dumbbell press, and for triceps, rope pull-downs and close grip bench press.
• 😀 For back, the routine focuses on pull-ups, pull-downs, cable rows, and iron tempo rows to build the lats.
• 😀 For biceps, the speaker recommends a variety of curls, including supinated curls, preacher curls, incline dumbbell curls, and a superset of wide curls, close curls, and supinated curls.
• 😀 Legs are worked with squats, leg press machines, lying leg curls, and Bulgarian split squats, considered to be the most painful body part to train.
• 😀 Shoulders are trained with lateral raises and rear delt reverse flies, avoiding dumbbell presses and front shoulder movements due to overdeveloped front shoulders in athletes.
• 😀 The speaker emphasizes the importance of experimenting with weights and adjusting rep ranges based on the muscle group: arms (8-12), chest (3-12 for bench press, 5-12 for others), back (6-12), legs (5-12), and abs (15-100).
• 😀 The speaker encourages viewers to choose exercises they enjoy and not feel pressured to follow a rigid routine. The key is to stay consistent and keep training.

Q & A

What is a workout split and how is it used in the script?

A workout split refers to how you divide your workout routine throughout the week. In the script, the speaker uses a 3-day split: chest and triceps, back and biceps, and legs and abs, with additional shoulder work when possible.

Why does the speaker combine certain muscle groups in their split?

The speaker combines certain muscle groups based on their training preferences and goals. For example, chest and triceps are worked together because triceps are engaged during chest exercises, and back and biceps are paired because biceps are involved in back exercises.

What are the key exercises included in the chest and triceps workout?

The chest workout includes bench press and incline dumbbell press, while the triceps workout involves rope pull-downs and close-grip bench press.

How does the speaker structure their back and biceps workout?

The back workout includes pull-ups, pull-downs, seated cable rows, and one-arm tempo rows. For biceps, the speaker starts with supinated curls, followed by preacher curls, incline dumbbell curls, wide curls, and finishes with a superset of 21-rep curls combining wide, close, and supinated curls.

What is the reason the speaker doesn't emphasize shoulder exercises?

The speaker avoids exercises that target the front of the shoulders (e.g., dumbbell shoulder press) because compound movements like the bench press already work those muscles, leading to a potential imbalance where the front shoulders are overdeveloped compared to the side and rear delts.

What leg exercises does the speaker recommend?

The speaker includes squats, leg press machines, lying leg curls, and Bulgarian split squats as the key exercises for legs, emphasizing the pain and intensity of leg workouts.

What is the speaker's advice regarding workout variety?

The speaker suggests that while their routine has minimal variety, you can add more exercises if desired. The key is to enjoy the workouts and choose exercises that work for your body and goals.

What rep ranges does the speaker recommend for different muscle groups?

The speaker recommends rep ranges as follows: 8-12 reps for arms, 3-12 reps for bench press, 5-12 reps for other chest exercises, 6-12 reps for back, 5-12 reps for legs, and 15-100 reps for abs.

What is the significance of using the '21-rep curl superset' for biceps?

The 21-rep curl superset involves doing wide, close, and supinated curls for seven reps each. The goal is to choose a weight that allows you to complete all 21 reps, which provides a high-intensity burnout for the biceps.

How does the speaker approach experimenting with weights in their routine?

The speaker advises experimenting with different weights to find what works best for your body and goals, emphasizing the importance of adjusting the weight to match your strength and endurance levels.