Cure said:
Creatine may well be usefull at some point, but unless you diet is spot on and you are training right there is no point at the moment.
You are 17, you have A LOT of potential without needing any supplements, just do lots of squats and consume lots of whole milk and beef, sorted!
Cure.
huge emphasis on the "beef". Again use barbell and machines...mix it up and for the love of god do isolation work along side all your big movements. You have an bodybuilder type split so you should be able to milk that sucker for years as long as you EAT enough to compensate for the amount of days in the gym.
Make things like rack deadlifts (back thickness exercise), t-bar rows, barbell rows, machine rows, shoulder lateral raises (machine ones are the BEST), seated barbell presses/machine shoulder presses, standing are ok to (lot harder/less poundage used), seated dumbbell presses,dumbbell curls, ez bar drag curls, cable curls, reverse cable forearm curls, pin wheel curls, hammer curls, rack chins, pull downs, neutral grip chins/hammer chins, hack squats, leg press, front squats stiff legged/ romanian barbell/dumbbell deadlifts, machine leg curls, calve raises your FRIENDS for the next couple years + lots of food.
also **** flat bench just focus on low incline work for chest, via dumbbells, smith machine and barbell work. Everyone and their mama does flat bench, yet a lot still have ****ty chest development and barely any upper chest.
Watch Dorian yates blood and guts. To get technique and form down...always think slow negative (not incredibly slow but CONTROLLED) and always explode up......on each rep!
You'll be money, trust me.........
on your back day always have 1-2 back width exercises and 1-2 back thickness exercises.
everytime you do shoulder presses, also do lateral raises in the same session
any time you do bicep work, do forearm work
any time you do tricep work, most the time you should do one main pressing movement like close grip bench press off pins, off bench, in smith machine (real good IMO) or reverse grip bench press. always followed by an extension, like floor dead extensions aka dead skulls, larry scott extensions, pjr extensions, or power pressdowns like some powerlifters or how kevin levrone does them.
as you go you can adjust how much work you do, everyone is different. find your threshold and just don't over do it but also don't be a chump. You should always leave the gym feeling like you accomplished something be it better for, more reps in a exercises, or more weight added to the machine/bar.
Remember, keep it simple, make sure your training makes sense and is logical/practical and always have at least 1-2 off days a week. most people spew bull**** than you can't train this amount or that amount each week BULL****, if you eat like a girl yeah you wont last long but eat big day, day out and your body has no choice but to adjust and grow/get stronger to whatever routine be it 4, 5 or 6 day a week training..
