Strength Training !help!

Post by **Mastaflash** » Tue Mar 02, 2004 11:42 am

well to get straight to the point, i would like to gain weight and strength. i am 5'10" 135lbs, 16 years old. i have a lot of friends who are bigger than me, and im tired of feeling like the small dweeb. i dont realy want to be ripped but that would be nice too:D. heres what i have to work with. a prety basic bench with butterflys, curl thing, and a leg curler/extender. what i need to know is what to do! im a newb! i know i dont have much to work with but i would like to get somewhere with what i have. i need to know how to work out, and what citamins/shakes suppliments or whatever to use. maybe someone could just point me to a forum that would answer all of my questions.

please help me, im scrawny.

Post by **MaineExport** » Tue Mar 02, 2004 11:42 am

Work work work work work work and work.

It doesn't take a gym full of equipment to get an effective workout. You do, however, need the basics... and it sounds like you've got all of those covered... with the exception of a lat tower perhaps.

I'm no physical trainer, so I can't tell you what exercises would work best for you... but there are a few pointers I might be able to help with:

1. Protein!!!!! Load up on protein and keep a healthy intake of carbs. (whey or soy seem to be the most popular protein supliments)

2. If you want to gain weight... ease up on the cardio stuff.

3. Use fewer reps with more wieght.

4. Get the advice of a PROFESSIONAL! When it comes to the specifics of what routines are going to work for YOU... don't listen to chumps like us... the pros get paid for a reason.

Post by **milo** » Tue Mar 02, 2004 11:42 am

http://forum.bodybuilding.com/

Alright, to start with, you want a gym membership

If you can't get that, then I'll try to improvise.

If you want to gain mass, you need to do 3 things1) Eat healthy and often : You need alot of protein in food - no **** calories like coke and candy2) Work out hard, and right. You can find the right form for exercises by simply googling it3) Sleep like a baby. Your muscles rebuild in your sleep so its absolutely necessary

You also have to realize that this will take time, you can't gain alot of mass in a short amount of time without having most of it be fat, so you have to be dedicated.

You want a set routine to work out with - this will depend on how much time you have and what equipment you have.. you might want to buy a standard 45 pound bar and some weights so you can do bench, squats, deadlifts, cleans, power cleans, etc etc - all exercises that are huge mass builders.

I would suggest you go to http://forum.bodybuilding.com and click the "workout programs" section and post, or just read, there's a good bit of info there.

Post by **StrangeLove** » Tue Mar 02, 2004 11:42 am

I'm worse off than you are... I'm 6'1" 130lbs... Time to get off my ***...

Post by **Mastaflash** » Tue Mar 02, 2004 11:42 am

yeah i would love to join a gym but thats not in myt budget right now. ill check that site out and see wqhat kind of info i can get.

Post by **lessthanjakejohn** » Tue Mar 02, 2004 11:42 am

pills wrote:I'm worse off than you are... I'm 6'1" 130lbs... Time to get off my ***...

Damn you must be one skinny dude. I'm 6,1 140-145 here.

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

i think i helped in a thread like this.

Supplements:Protein, tons. 1.2g per pound of body weight I use Mega Whey. glutamine. A good multivitamin is also essential IO use GNC. I also use creatine but for your needs and age you don't need it. At your age(christ i'm only 3 years older) you dont need it unless it's for specific applications (verticle leap ect.)

I work out for sports applications so its kinda hard for me to switch up my workout for someone who's a novice and most likely not as dedicated. so ill just do an offseason workout i have for you

Workout A: MondayBench- 70% of bench max 3X12 Military- 55% 3X12 Lats- 55% 3X12 Dips- 5X10

Workout B: TuesdaySquats 70% 3x12 Lunges 3x12 leg press: 3x12 neck 3x10 pullups 5x5

Wendsday cardio or plyometrics(not nessecary for you)Workout C: ThursdayIncline bench 55% of max 3x12 dumbell bench 3x12 seated row 3x12 70% close grop bench 3x12 50% of bench Hammer Jammer 3x12

Workout D: Fridaysame as workout B

it's straight it builds a good base.

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

5x5 = 5 sets by 5 reps. take 45 seconds rest in between your first and 2nd set and increase that by 15-20 seconds every set.

Post by **Nathan** » Tue Mar 02, 2004 11:42 am

Good lord InstantRice, you made me feel like I'm back in high school again

Ahhh, fond memories of ab workouts with Coach P (ok, so they aren't really fond, but oh well).

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

i'm hardcore.

Naw i dont even use that. That's good for football but i have no future playing football. Not saying i could go somewhere in basketball but the road is a little farther. I do alot of plyometrics and ALOT of jump rope (weighted rope). 2 a days are the way to go.

Post by **Mastaflash** » Tue Mar 02, 2004 11:42 am

should i be able to do these on the equipment i metioned above? i dont know what all of these things are or how to do them. Also, concidering im a beginner, this wont be too much will it? i realy appreciate the help.

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

do you have free weights if so you can.

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

and just do a pullup whereever you can...

Post by **Mastaflash** » Tue Mar 02, 2004 11:42 am

i have weights to put on a bar, but no dumbbells. i can get some though. i probobly shoudl anyway.

im trying to convince my mom to join golds with me, then my one friend who is into body building will train me. that would be nice. ill tell my mom that im tired of being picked on, and im scared to get beat up lol. hey it might work.

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

i went over a 1000 posts jesus didn't even realize

Post by **NoStickers** » Tue Mar 02, 2004 11:42 am

My advice is don't get burnt out. Make realistic goals. Get used to a routine. Don't look for instant results. I've lifted for as long as I remember (my dad made me) and I hated it until high school when I actually saw the benefits of being ripped. My routine:

Every monday, wednesday and friday I do upperbody.1. Bench- 6x5 (My routine so don't try this:185, 205, 225, 245, 265, 285, then every once in a while try to max out like at 320)2. Military Press- 1x10, 1x8, 1x6 (My routine: 115, 135, 155) 3. Pull downs (lats) behind neck and in front- 3x10 for both (can't fit any more weight on the machine so I always do the same amount)4. Tricepts- 3x10 (120)5. Bicepts- 3x10 (85)

On tuesday, thursday and saturday I do lowerbody. 1. Squats- 3x10 2. I call them toe raisers but have no clue what their official name is and its too hard to explain what they are if you don't know.- 3x10 (w/ squat weight)3. Leg ext.- 3x104. Leg curls- 3x10

Every weekday morning I run and every night I do situps. I think I'm slightly obsessive compulsive so that helps me pull this off. As for supplements I always take a multivitamin and eat lots of protein. I take creatine but have gone without it and still gotten stonger so I really doubt it does much. Lift where it is fun and doesn't seem like work otherwise you'll get burnt out and that is what most people do. If your school has a weight lifting team join it and don't worry about being small, everyone has to start somewhere and you'll get appropriate coaching. I lift more just not to get weak b/c I no longer play sports so my routine is just for reference. Oh and drink lots of water.

Post by **Tino** » Tue Mar 02, 2004 11:42 am

My method is pretty easy, find out what makes your muscles sore, like sit-ups make your abs sore, curls biceps, pulls triceps etc... repeat every different workout every night till most muscles you want covered are sore.

Post by **Bunta240** » Tue Mar 02, 2004 11:42 am

Its usually not a good idea to do everything like that. Its better to do some one day and some another day. If you dont let your muscles recover then usually they wont grow. A schedule I had when I was serious about fitness was:

Monday: Chest and Arms(bench, curls, incline, decline...etc)Tuesday: Soldiers and Back(Military, lat pull downs, etc)Wed: rest(or work on your stomache.Thursday: Same as MonFri: Same as Tues.

Your also going to have to decide whether you want to get big or ripped. Remember, big= high weight low reps and ripped=low weight high reps. If you dont have a gym to go too, its easier to get ripped cause you can do all that stuff at home.

Post by **Phax** » Tue Mar 02, 2004 11:42 am

I really like ProMax bars. The cookie and cream ones are by far the best. To build muscle mass, you need protein. There are all sorts of protein suppliments around. If you have a GNC or other health suppliment store in your area, stop by and have a talk with the manager. Most of them are really well informed, and can get you pointed in the right direction. Be warned though, suppliments are pretty expensive.

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

nostickers your overtraining. You would see infinitely more results by do less. you shouldn't train a muscle more than 2 times a week. Also i'm not sure but i think tino is talking about working out till failure and this sounds gay but it's what a s/c coach use to say, Training till failure only trains you to fail.

Post by **NoStickers** » Tue Mar 02, 2004 11:42 am

hehehe if im over training why do i get stronger?

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

because your not getting as strong as you can. You dont give muscles a full rest time. Your getting less gains than you ultimately could.

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

also try descending weight, not trying to change your program just give you something to try. When i get off of work i can hook you up with a Strength and Conditioning coach for University of florida's e-mail.

Post by **NeedCAforS13** » Tue Mar 02, 2004 11:42 am

NoStickers, do you go to UCF? I see you're in Orlando/oviedo and I just figured I might ask. I work out at the UCF gym alot, and was wondering if I've ever seen you in there:)

Sean

Post by **nismo_92** » Tue Mar 02, 2004 11:42 am

5'11" 175lbs, i work out 3 days a week for the last year and a bit, try creatine, it helped me alot.

Post by **Mastaflash** » Tue Mar 02, 2004 11:42 am

i have heard some bad efects of creatine. im not sure what is true or fasle though.

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

its naturally in your body. just not in the volumes that are necessary for its strength training benifits. If anyone says creatine will do anything negative to your body, they are a moron. if it did by now it would be banned by the fda.

Post by **MaineExport** » Tue Mar 02, 2004 11:42 am

The theory behind creatine is that it makes your muscles retain water. I used it on and off for nearly a year. It DEFINITELY makes you bigger. BUT... there is no conclusive proof that it makes you stronger.

There is no doubt that it will make you bigger, the controversy is in the amount you need, if you should "load" at the beginning, and if it actually makes you stronger.

I think if anything... it makes you bigger, so you feel stronger and want to work harder. I used to go 2 months on then 1 month off. During the two months on, I was a lot more motivated and I am sure that I worked harder and more intense. When you get such drastic results it drives you to work harder. This may be the reason you get stronger... not necessarily the creatine affecting the body.

I think there were some other ramblings that it allows the muscles to recover faster... making workouts more effective... but I'm not so sure about that.

Post by **NoStickers** » Tue Mar 02, 2004 11:42 am

No, I go to scc but either this year or the next I'll most likely be at UCF and would definitely go to the gym there.

I appreciate the advice Instantrice but I just want to stay cut. My work outs go really fast and I don't do anything competitive anymore so it fits well in my daily routine.

You get creatine from meats as well and is stored in your heart, brain, liver, muscles, testes, etc. so it is natural.

Post by **InstantRice** » Tue Mar 02, 2004 11:42 am

MaineExport wrote:The theory behind creatine is that it makes your muscles retain water. I used it on and off for nearly a year. It DEFINITELY makes you bigger. BUT... there is no conclusive proof that it makes you stronger.

There is no doubt that it will make you bigger, the controversy is in the amount you need, if you should "load" at the beginning, and if it actually makes you stronger.

Okay yes creatine makes you retain water but thats a, dont want to call it a side effect but i will. So you get bigger that goes away after a while. The true use for creatine is muscle recovery. It allows your muscles to heal quicker and to do more reps in the gym. These is SOOOOOOOOOOOOOOOOO useful in quick twitch muscle uses such as Vertical leap

Strength Training !help!

Strength Training !help!

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