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A little advice please ....

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A little advice please .... - 10/1/2006 9:04:29 AM

woody672758

Posts: 9
Joined: 10/1/2006
Status: offline

Hey, I'm 13 and i'm serious about training. I,ve been doing it 3 times a week for about a month i,ve previously done some work just on biceps so they are quite large . I do about 5-7 sets on benchpress of about 8 - 12 reps of 80 pounds inc bar. i lightly do back shoulders triceps and legs. I'm looking to build muscle and would love any advice on reps, how many sets i shud do ,eating and techniques. Thanks
p.s - will get pics as soon as

< Message edited by woody672758 -- 10/5/2006 1:58:29 PM >

Post #: 1

RE: A little advice please .... - 10/1/2006 1:24:46 PM

cpl

Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline

First step, get a good diet together. Check out the nutrition forum, look for the calorie calculators- You should be able to find them near the top of the nutrition forum. Find out how many calories you need each day to build muscle, and we can help you build a diet from there.
Next, building a routine- You could try something like this-
Monday- Chest
Tuesday- Legs
Wednesday- Shoulders
Thursday- Back
Friday- Arms, abs
Three different exercises per muscle group, three sets per exercise- Rest two to three minutes between sets, do eight to ten reps or so per set.
Of course, you'll definitely want to choose a lot of big compound movements- Squats, deadlifts and bench press are must haves for any routine. If you need help picking out exercises for everything, let us know.
The main thing, when it comes to training, that you'll need to change in order to see real results, is to work everything just as hard. Without a good leg workout, involving squats, you'll be missing out on tons of gains, and you'll most likely come back here asking what else you can do to make your chest grow.
Believe it or not, a nice session of free weight squats can help you put more size on your chest- Everything's connected, and exercises like Squats and Deadlifts use more muscle throughout the entire body than the typical favorites of beginners- Bench press and curls, for example.
Anyway- Welcome to DB, hope this helps!

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avatar courtesy of DB's own Rob

(in reply to woody672758)

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RE: A little advice please .... - 10/2/2006 11:39:53 AM

woody672758

Posts: 9
Joined: 10/1/2006
Status: offline

Thanks a lot i,ll definitely take that all into account.

(in reply to cpl)

Post #: 3