Can you help me with a workout routine?
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Can you help me with a workout routine? - 1/3/2005 2:06:42 PM
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GTDude
Posts: 497
Joined: 12/19/2004
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hi, I have been lifting for maybe a month now but I don't really have a workout that I can do at home. I do attend baseball weightlifting afterschool 2 times a week but i don't have some of the equiptment to do the exercises at home and 2 times a week isn't enough. I have a complete free weight machine in my basement that I can use pretty much anytime with a curl bar that i got for christmas. I am also curious on my diet and how i should go about with it. I am 14 years old, 5'8, and 155 lbs and I would like to lose 5-10 lbs of fat. What supplements do you reccomend to take also.
thank you,
GTdude
< Message edited by GTDude -- 1/3/2005 2:17:11 PM >
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RE: Can you help me with a workout routine? - 1/3/2005 3:50:17 PM
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Gun Ryo
Posts: 752
Joined: 12/28/2004
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Are you looking to replace the fat with muscle, or are you trimming down?
(in reply to GTDude)
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RE: Can you help me with a workout routine? - 1/3/2005 4:06:39 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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quote:
a complete free weight machine
Could you clarify this a little? Generally speaking around here, there are free weights and then there are machines- Do you have a bench, barbell, dumbbells, or one of those home gym machines with cables and pulleys attatched to the weights?
When it comes to diet, you need to eat five or six meals a day, making sure you get enough protein, good carbs and good fats per meal- Depending on whether you want to gain muscle or lose fat, your meals would be either larger or smaller.
When it comes to supplements, a good protein powder is a must have- A lot of people also swear by creatine, but others do fine without it. I'd reccomend changing your diet and getting the protein powder first, to see how your body progresses with just that- Then worry about trying the creatine. That way, you'd be able to see if your gains are coming from the creatine or not- A certain percentage of people don't respond to creatine, so it's a good way to make sure you're not wasting you money on something that might not be doing anything for you.
Once you get back to us about what type of equipment you have, we can help out with a routine- And for specifics regarding your diet plan, post about how you eat and ask for advice in the nutrition forum.
(in reply to Gun Ryo)
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RE: Can you help me with a workout routine? - 1/3/2005 5:49:55 PM
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Gun Ryo
Posts: 752
Joined: 12/28/2004
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I swear by creatine, no one, not even my own mother can beleive my results have come so fast, i cannot either, i gained about 30 pounds PURE muscle on this stuff, i recommend it to anyone
(in reply to GTDude)
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RE: Can you help me with a workout routine? - 1/3/2005 6:41:16 PM
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GTDude
Posts: 497
Joined: 12/19/2004
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I forgot to answer your question Gun Ryo. I want to replace it.
(in reply to Gun Ryo)
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RE: Can you help me with a workout routine? - 1/3/2005 7:24:32 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Wow- Nice setup.
You can do more exercises at home than most people- Here's a sample routine, working one muscle group each day which is a great way to make sure everything gets the proper amount of rest and attention.
Monday- Chest and Forearms
Flat bench press, incline bench press, decline bench press
Wrist curls, wrist extensions
Tuesday- Legs
Squats, stiff leg deadlifts, calf raises
Wednesday- Shoulders and Abs
Standing military press, side lateral raises, shrugs
Cable crunches, weighted reverse crunches, leg raises
Thursday- Back
Deadlifts, lat pulldowns, bent over rows
Friday- Arms
Standing barbell curls, alternating dumbbell curls, reverse curls
Close grip bench press, skullcrushers, tricep pressdowns
So some days have a couple of muscle groups- Anyway, do a nice warmup at the start of each muscle group, do three sets of each exercise, do about 8-10 reps per set for now since you're starting out- If you want to go heavier with lower reps later on, that's cool, but take a few months to get used to the proper form for each exercise with lighter weights first. Rest two to three minutes in between sets- It's a pretty basic routine, and there's a post with links about how to do all the exercises near the top of the training forum.
(in reply to GTDude)
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RE: Can you help me with a workout routine? - 1/4/2005 9:54:38 AM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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thank you i appreciate it. Beleive it or not i got that machine for free. My Dad's business partner was getting a new machine so he gave his old one to me. Pretty sweet deal i say.
-Kyle
(in reply to cpl)
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