Getting serious now..
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Getting serious now.. - 11/9/2007 6:24:02 PM
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HackDiesel
Posts: 3
Joined: 11/9/2007
Status: offline
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I'm 15 1/2, and a sophomore in high school. I've been playing sports since 3rd grade (basically since I was eligible), and I've played a little of everything in my day. Currently I'm on our school's soccer team (considering playing football instead for several reasons), on a rec basketball team, and the shool's track team. I'm 6 feet tall and 140 pounds, but I have to face the obvious facts: my strength level just isn't where it should be for my current size.
I'm easily one of the top 3-4 fastest guys on my track team for my grade, but speed only gets you so far. I'm basically ready to "stop f***king around" as the above topic states, but I don't know where to start. To give a general description, I'll just say that I am not a strong guy overall. I have nothing like a 6-pack unless I'm lying down and flexing it, my biceps overall are poor, and my upper body strength is less-than-par.
Basically, it's high school, I'm not where I should be, I gotta start getting serious. Our school has a great weight room open after school every day to anybody who wants to use it, it has everything anyone would need available, as well as ladders for foot speed, plyometric stuff, etc...I need to get on some sort of lifting routine. OBVIOUSLY I DON'T expect "instant" (no such thing) results, for all I know I could be the same once senior year is done, but I basically just want to increase my overall strength and increase overall athletic performance.
I've researched things like creatine, circuit training, and a bunch of things, but they all seem to be inclined towards adults, with not a lot of info available for guys like me. Does ANYBODY have any advice on how I should get started?? I'm pretty humble when it comes to things like this, but my work ethic has always been good, and I just want to "strive for excellence" as my coach always says...anything to get me headed in the right direction would be VERY appreciated.
Thanks!
_____________________________
Height: 6'0"
Weight: 145 lbs.
Bench max-ish: 120
Squat: 115
I'm weak. !@#$.
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RE: Getting serious now.. - 11/9/2007 10:13:08 PM
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ss396
Posts: 174
Joined: 12/17/2006
Status: offline
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hey , im also a newbie , theres sooo much to learn its insane , so much trial and error , ive been liftin 8 months and learned alot .
first things first , you want to bulk , so increase your calorie intake , go for atleast 3000cal a day ,or you weigh 140lbs , so eat atleast 140 grams of protein per day , a protein shake can help..
stay away from the junk food , or else you do what i did , bulk up .... and get alot of fat along witht he muscle ,... so bulk cleanly , lots of healthy food , chicken breast , tuna , whole wheat bread , pasta , lots of water, lean ground beef , rice , a multi vitamin is a must!.
as for a routine , theres alotta hype about 3 day full body routines for gaining size much faster!
i myself have never tried one but i will be soon . so u might want to look into one , theres an article on this site but im not sure how to attach the link.
um or else a 5 day split , id say dont do cardio cuz u dont want to cut weight and fromt he sounds of it u get enuf at school.
i do chest and triceps on mondays
legs and abs tuesdays
biceps and back wednesday
thur-off
friday shoulders and abs.
sat off
sun-off
pick 3 exercises per muscle and use decently heavy weights where your maxs dont go past 10 reps... so do 3 sets of 8-10 reps per muscle.
your first two weeks maybe u should use moderate weights so u dont get hurt , always do a few warm up sets with lighter weights and stretch!
once a week add weight to your exercises , for example if u bench , lets say 95lbs one week , then next add 5 pounds. and so on...
after maybe like 3-4 months look into creatine , try to get most your protein from foods naturally , but a protein shake is a good idea!
anyway i am a newbie , this is what ive learned so far , i hope it helps to get your started!
(in reply to HackDiesel)
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RE: Getting serious now.. - 11/11/2007 2:53:01 PM
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HackDiesel
Posts: 3
Joined: 11/9/2007
Status: offline
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Does anybody reccomend the "Starting Strength" program vs. what the above poster described??
I read it over and it looks good, I'm just looking for a "program" (something I can follow weekly) that works out my entire body and gets me stronger overall. (chest, abs, legs, basically a bit of everything...)
Thanks again for your advice...
PS: I'm not exactly in the position to go out and buy an assload of food and eat like there is no tomorrow, having 5 other people in my family. Any recommendations on how I should approach increasing my calorie/protein intake??
< Message edited by HackDiesel -- 11/11/2007 2:59:06 PM >
_____________________________
Height: 6'0"
Weight: 145 lbs.
Bench max-ish: 120
Squat: 115
I'm weak. !@#$.
(in reply to ss396)
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RE: Getting serious now.. - 12/24/2007 7:59:45 AM
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radbane
Posts: 70
Joined: 3/27/2007
Status: offline
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for your meals, i recommend eating regular,frequent meals. like every 2-3 hours or so. like the above mentined food plan,split them out during the day.so as long as there is fire burning in the furnaceif you get my drift bro. that helps a lot in sizing up quality gains without stuffing yourself much and wasting the necessary nutrients in eating huge meals like twice a day only.
as for exercises, basic exercises for me are still best if you want to bulk up. good luck bro!
_____________________________
before:
age: 25
height: 5'9 1/2
weight: 215 lbs
bench: 270 lbs
squat: 380 lbs
current:
age: turning 26
height: 5'9 1/2
weight: 201 lbs.
bench: same
squats: 400 lbs.
currently finished: Nano vapor, lost 10% more body fat
(in reply to HackDiesel)
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RE: Getting serious now.. - 12/24/2007 8:21:35 AM
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JG234
Posts: 1
Joined: 12/17/2007
Status: offline
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I'm just a few months older than you HackDiesel, which helps I guess. I'm 6ft in height, 168lbs and quite lean.
I have recently started using a programme, it really helps. Before I would do the bench press and some dumbbell curls over the weekend, that improved my arms a bit... but not much else.
Here's what I do now. 12 reps, 4 sets.
Monday - Pecs, Biceps
Tuesday - Shoulders, Traps
Wednesday - Rest
Thursday - Triceps, Back
Friday - Hamstrings, Quads and Abs.
I like to keep the weekend clear to recover and eat lots of good food.
For the six-pack, keeping a good posture really helps. Stand tall, keep your chest in.
For food, just cut out anything bad. I eat three meals a day, that's enough for me.
I don't take any supplements. I may do later on, but I'm putting on muscle as it is.
(in reply to radbane)
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