AboutCorey Crane Expertise Any questions regarding strength and conditioning, health and wellness, sports psychology and sports nutrition.
Experience I am a strength and conditioning coach for West Point (Army). I have also been in the health field since 1992 working at all levels (NFL, College & High School). In addition, I was a Corporate Wellness Director for 5 years for Omega Cabinets.
Organizations National Strength and Conditioning Association (NSCA)
Collegiate Strength and Conditioning Coaches Association (CSCCa)
Level 1 Track and Field Coach (USA Track and Field)
Publications Various online newsletters as well as the local county newspaper in Orange County, NY.
Education/Credentials BA in Community Health Education w/ a minor in Coaching
MA in Exercise Science and Psychomotor Behavior
Awards and Honors Certified Strength and Conditioning Coach (CSCS)
Expert: Corey Crane Date: 8/7/2008 Subject: Bulking up
Question Hello my friend,
I'm nearly 19 and i've been lifting since late march of this year 3 days a week every non stop never missed a workout but cnt really see any results at all, i don't know really what im doing wrong my workout usually takes an hour and i do bench press, rows, flys, curls, laterals, deadlift and some curls and tricep extensions usually 3 sets and 10 -15 reps id like to do squats, pulls ups and millitary press also but i workout in my attic theres not much height in there and theres no gyms around here, any advice to aid my muscle development?
Answer Hello Shaun,
First of all, I would increase your intensity. Try to push to failure on every set with perfect form. Make sure you have a spotter!!! You need to overload the body for it to adapt. You should have start seeing gains by now if your intensity was high enough.
Here is a good full body routine: All sets should be 10-12 reps. Perform 3 sets per exercise and rest at least 48 hours between each training session.
Workout:
Deadlifts
Romanian Deadlifts
Lunges
Bench Press
Bent Over Rows
Shoulder Press
Barbell Curls
Tricep Extensions
Remember...submaximal sets will give you submaximal gains.
