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Exercise & Fitness Message Board

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I have tried for a while to find a good begginiing workout routine to increase bulk and maybe in the longrun, endurance as well. As of right now I am following the Begginer's Body Building workout guideline on The Pumping Station Site. This workout includes:

Day 1: (Workout A)
Bench press 4 sets of 10 reps (for the chest) Pull downs 4 sets of 10 reps (for the back) Military press 4 sets of 10 reps (for the shoulders) Crunches 4 sets of 25-50 reps (for the abdominals)

Day 2:

Day 3: (Workout B)
Squats or Leg press 4 sets of 15 reps (for the thighs) Barbell curls 4 sets of 10 reps (for the biceps) Triceps push downs 4 sets of 10 reps (for the triceps) Standing calve raises 4 sets of 15 reps (for the calves)

Day 4:

Day 5:
Repeat Workout A
Day 6:

Day 7:
Repeat Workout B

I do alittle bit more than just the crunches for abs on A-day... Like side crunches and V-crunches.

I havent really seen much improvement in size or endurance. Youd think with this workout I would hit at least one of those. I am not under training (by that I mean using easy weights so you barely feel the burn by the end of the set) and I am not overtraining (every muscle group has 4 full days to rest and grow). I get 8 hours of sleep every night that is possible and try my best to take in water. My main problem that I have with the ideal workout program is my diet. I stay thin and try to eat fruit and protein rich animal carcass where possible, but I dont think I am getting enough of it.

What I need is for someone to tell me if I need to change my routine and what I should do. Plus some information on how my diet should go.

I am Male, 5'9", 160 LBS, 17 years of Age.

Please help someone, if you need anymore information to help, just ask for it. Thanks

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