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| Author | Topic: help me please |
| joey |
posted 7/9/05 2:09 AM
hi im 13 and am starting to get into bodybuilding. i am 5' 4.5" and weight 130(kinda fat i guess :/) i was just wonderin wut exercizes i should start out with. right now im doin: curls,dumbbell Bent Rowing,Flyes,cross-bench pullovers,dumbbell presses,dumbbel concentration curls,standing dumbbell triceps extensions,upright rows,behind the neck press, shrugs, and bench press. can u guys tell me if this is a good start? i started taking a protein drink after i lift. also if u have AIM we can talk on there my name is joeywelshko368 |
| awms |
posted 7/10/05 1:00 AM
hey dude whats up. i can help you! i can set u up with a program and teach you about bodybuilding and nutrition! i know all there is to know! i dont know if u have msn mine is jeff_mitchel@hotmail.com if not il check back in the next few days to see if u have replied. |
| Meat-Axe |
posted 12/13/05 12:07 AM
Hey Joey, What your're doing is a good start. I have been training since i was 15 (now i'm 22). I can't pretend to know everything there is to know about getting big because training is not an exact science, but i must be doing something right considering my results. In order to train to get good results, your program needs some order to it. Your are luckly to start training at your age, beacuse your muscles are starting to develope naturally, and any sort of training is going to have a real impact, and provide you with a solid muscular foundation for the rest of your life. If only i started that young. There are some basic exercises which you should be doing, some of which you are already doing. You MUST do bench press, dead lifts (don't listen to anyone who tells you you'll ruin your back, it's a load of crap), squats, clean and press, bent over rows and chins. You should train four times a week. Train chest, legs and back on monday, wednesday and friday, then on saturday do as many presses and curls as you want to. Don't be wary of this sort of training. Although this is typically a powerlifter's split, it is the quickest way to get some serious beef on your bones. On monday, concentrate mainly on chest. Do five sets of bench presses (6 reps to failure), followed by 4 sets of incline presses (5 reps to failure), then 4 sets of flies (10 reps to failure). Lastly, do sets of hand clap push ups (sets of 10) till you can't finish a complete set. That's chest done. finish your workout with 4 sets of squats (6 reps) and 30 chins (wide grip to get those lats flaring). Thats it for monday. On wednesday, it's time to concentrate on legs. Do 5 sets of parallel squats (6 reps), followed by 4 sets of lunges (6 reps). Load up a bar and do 5 sets of straight leg dead lifts (6 reps). That's legs. They don't take too much to grow. Any more than this and you'll over-train. Finish up with three sets of bench press and 30 more chins. It doesnt matter how many sets it takes you to do all thirty chins, even if it's only sets of 1. You'll quickly get stronger. Remeber to train till failure on all exercises EXCEPT STRAIGHT LEG DEAD LIFTS!!! Friday will swing around quick enough. Start by doing 50 chins (wide grip). Follow this with 4 sets of bent over row (8 reps using a bar if possible). Then do 3 sets of HEAVY dead lifts (not straight leg, 6 reps) then 2 sets of shrugs (20 reps, yes 20!) A couple of sets of squats, throw in some bench and you're outta there. On saturday, for your delts, make sure you do lots of presses. Do clean and press, side lateral raises, and upright rows, all 7 reps, how ever many sets you want. Biceps and tricepts don't need too much. Do standing barbell curls, skull crushers (where you're lying on the bench, arms extended above you and you bend at the elbow till the bar touches your nose), and one armed behind the head tricepts extensions, all sets of 7. Throw in some ab and calf work any where you want, and that'll be the best workout you can get. The reason i say to train to only 5-7 reps on most exercises is for the following reasons. 1) Doing a larger number of reps may make you grow slightly larger, (here comes the science), but it is due to the fact that the muslce cells are expanding. Doing a rep range of 5-7 increases the muscle fibre thickness, whereas a higher rep doesn't. This will give your muslces a much nicer appearance, looking all dense and thick. If you look at power lifters (not the fat olympic ones), they are really lean, but their muscles are dense and thick. A body builder (who are not usually much larger) has to flex to look any good! 2) training a lower rep range will cause significantly more strength gains. If your train more than about 7 reps, strenght increases are compramised. What's the point in that. You want to be as strong as you look! Just one more thing, don't worry if you're over weight. Eat sensibly, eat smaller meals 6 or 7 times a day making sure you're getting enough protein (about 1 gram per pound of body weight per day), carbs and fats (don't drink skim mily, your body needs the diatry fat in order to burn fat) each day. Do a little cardia, about 25 mins a day, 3 days a week and you'll be lean and mean in no time. If you have any more questions, or want to let me know how your training is going (please do), my e-mail address if james.a.green@student.adelaide.edu.au. I am studying health science, physiology and muscular mechanics, and so i sort of know what i'm talking about. It is better to know scientifically the right way to train and eat in order to grow, than to get some dangerous advice from some guy on a forum who has their own opinion. Train hard my man, and remember to really rest on your rest day. You'll be growing soon enough. Hope this helps. |
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