[tesmifami]

I'm 16 and my goals are to increase strength and gain weight. I'm not ridiculously skinny but I want to get bigger.

I used to do a full body workout but now I do a 3 day split and I like to do around 16 - 18 sets per workout. But the only exercises I can do for my back is one arm dumbbell rows and pull ups because I do not have access to a gym (and I can not get access to one so please do not suggest it) but I have dumbbells and a pull up bar at my house.

So my question is this: on back and biceps day could I do 6 sets of pull ups and 6 sets of one arm rows and maybe 4 sets of chin ups or arm curls?

I feel like for lats I will need to at least 12 sets and dumbbell pullovers do not work my lats at all. The only reason I ask this question is because most people do not do 6 sets of anything they usually do 3 or 4.

Thanks for any advice.

[SDavis123]

(Original post by tesmifami)
I'm 16 and my goals are to increase strength and gain weight. I'm not ridiculously skinny but I want to get bigger.

I used to do a full body workout but now I do a 3 day split and I like to do around 16 - 18 sets per workout. But the only exercises I can do for my back is one arm dumbbell rows and pull ups because I do not have access to a gym (and I can not get access to one so please do not suggest it) but I have dumbbells and a pull up bar at my house.

So my question is this: on back and biceps day could I do 6 sets of pull ups and 6 sets of one arm rows and maybe 4 sets of chin ups or arm curls?

I feel like for lats I will need to at least 12 sets and dumbbell pullovers do not work my lats at all. The only reason I ask this question is because most people do not do 6 sets of anything they usually do 3 or 4.

Thanks for any advice.

At the beginning its ok to do high sets and reps but with low weight just to get your body ready for the torture thats coming. Just focus on form for now

I wouldn't do any more than 15 reps though (unless maybe training legs)

then once you can do a weight that was difficult for 15 reps easily step up the weight for the same reps. Keep doing this until you get to a decent level of strength and change from high volume to high intensity a very good programme that I recommend is Dorian Yates blood and guts on Bodybuilding.com

However, whatever advice you find here will be what works for that person we all respond differently some have a more slow twitch muscles and respond better to high volume others have more fast twitch muscles and respond better to high intensity so you gotta find what works for you.

I advise you switch up your routine every so often, generally don't do a routine for more than 8 weeks it is important that your muscles don't get used to your routine. I also advise that you switch training principle from volume to intensity every so often as well. I like do high volume with light weight for a few weeks then take a week off and switch to real high intensity

Best of luck my friend whatever help you need, nutrition, training etc. i'm here love talking about this stuff

[SDavis123]

If possible get a training partner with experience it will help you so much, you will push each other get advice from each other, spot

and another thing take pictures, your progress will motivate you enormously

[pinda.college]

(Original post by tesmifami)
I'm 16 and my goals are to increase strength and gain weight. I'm not ridiculously skinny but I want to get bigger.

I used to do a full body workout but now I do a 3 day split and I like to do around 16 - 18 sets per workout. But the only exercises I can do for my back is one arm dumbbell rows and pull ups because I do not have access to a gym (and I can not get access to one so please do not suggest it) but I have dumbbells and a pull up bar at my house.

So my question is this: on back and biceps day could I do 6 sets of pull ups and 6 sets of one arm rows and maybe 4 sets of chin ups or arm curls?

I feel like for lats I will need to at least 12 sets and dumbbell pullovers do not work my lats at all. The only reason I ask this question is because most people do not do 6 sets of anything they usually do 3 or 4.

Thanks for any advice.

Can you not invest in a barbell (doesn't need to be Olympic) and some plates? This will allow you to add the irreplaceable deadlift and bent-over row to your back session. You'll also be able to use the bar/weights for military press, bench press and squats, so it's pretty useful if you cannot commit to a gym membership. You really want to focus on different movements to hit the different muscles, so a variety of exercises is good.