N00b need some advice please

hi,
im 5'11 160 lbs. 14year old
not fat but not skinny kinda average
looking for a workout that can burn some fat and get some muscle...alredy got big biceps but abs barely showing...
give me some advice on weightlifting etc.
thanks

design or pick a workout that incorporates compound exercises (squats, deadlifts, bench press, pullups, shoulder press, etc.) with SOME specific, isolation exercises; and of course, some type of cardio for your fat burning and to improve your overall cardiorespiratory health

like this....
 
Monday - Pull
Tues - Cardio
Wed - Push
Thurs - off day
Fri - Legs and abs
Sat - Cardio
Sun - off day

PULL DAY (biceps, back, traps, forearms)
Dumbell and/or barbell Shrugs
Barbell and/or dumbell Rows
Deadlifts
a few sets of whatever type of curls
Pullups
Forearm curls and/or extensions

PUSH DAY (chest, delts, and tris)
Bench press
Dips (between chairs)
DB Lateral Raises
DB or barbell shoulder Presses
Pushups

LEG AND AB DAY
Squats
DB or Barbell lunges
Calf raises
Leg extensions and curls (if your bench has leg developers)
Crunches, leg raises, bicycles, or whatever you like to do

as for reps and sets go, I personally recommend no more than 12 sets per body part and typically as few as 6, BUT you MUST remember that just cuz you target a certain bodypart with an exercise doesnt mean that it doesnt hit other body parts... That's why I'd say you only need say 3 sets directed right at biceps or triceps on those days.

aight thanks a ton.
need more advice plz about sets and reps ...

yo any advice about whey protein ...etc. any supplements or since im too young that isnt necessary, like i said im  nooby.
 

when a person first starts lifting they grow like they're on steroids... without any supplements... called newbie gains, lol.  I cant stop you from supplementing, but I do think it's a good idea to wait till your gains slow or stop...

Here's a completely laid out routine except for your cardio days
 
Monday - Pull
Tues - Cardio
Wed - Push
Thurs - off day
Fri - Legs and abs
Sat - Cardio
Sun - off day

PULL DAY (biceps, back, traps, forearms)
Deadlifts 1x10 (of light weight for a warmup) then 3 x 6-12
Lat Pulldowns 3x8-12
Dumbell Shrugs 3x8-12 
Barbell rows 3x 8-12
Standing Alternating Dumbell Curls 3 x 8-12
Forearm curls and/or extensions 3x 10-20

PUSH DAY (chest, delts, and tris)
Bench press 1x10 (w/ light weight for a warmup) then 3x8-12
Dips 3x8-12
DB Lateral Raises 3x8-12
DB shoulder Presses 3x8-12
Pushups 3 sets
Triceps pushdowns 3x8-12

LEG AND AB DAY
Squats 1x10 (warmup) then 3x8-12
DB lunges 3x10 
Calf raises 3x10-25
Leg extensions and curls (if your bench has leg developers) 3x8-12 of each 
Crunches 3 sets x however many (squeeze hard at top and you shouldnt be able to do more than about 25)

this may sound stupid, but are newbie gains only for the complete newbie? If you havent trained for say 6months could you expect similar things? i started training about 17 and now im 21 im not that big but am starting to train again after a few months off. i have never ate clean though or dieted.

You will still see newbie gains. It's not like your muscles go "ah we already used our newbie gains 4 years ago" lol, you've been out of training for so long, you will see those newb gains.

ORIGNAL: kickingkyle
this may sound stupid, but are newbie gains only for the complete newbie? If you havent trained for say 6months could you expect similar things? i started training about 17 and now im 21 im not that big but am starting to train again after a few months off. i have never ate clean though or dieted.

ORIGINAL: _Virtuoso_
You will still see newbie gains. It's not like your muscles go "ah we already used our newbie gains 4 years ago" lol, you've been out of training for so long, you will see those newb gains.

yeah, I think the same thing... when you take time off you typically lose what you gained or at least part of it... then when you start back up you put on what you lost quickly

i have done the odd sessiong but nothing properly and also no nutrition which is why im tryign to sort it out, will hopefulyl sort out a diet plan and post it in the next few days.

thanks a ton
i'm sure this will help me a LOT
thanks

the odd sessiong?

ORIGINAL: salemdabest

hi,
im 5'11 160 lbs. 14year old
not fat but not skinny kinda average
looking for a workout that can burn some fat and get some muscle...alredy got big biceps but abs barely showing...
give me some advice on weightlifting etc.
thanks

 
I'll answer you the best way I can. .
 
At 5'11 160 lbs. you're a big kid.  But at age 14 your bones haven't fully developed yet so I wouldn't recommend you going any lower than 8 reps.
 
Ab's are barely showing because ab's are only done by a slight genetic tone alone with low bodyfat %.  After you bulk up some then cut back down, you'll notice a bigger / better change in your ab's.
 
Visit the nutritional section of the forum and ask about a diet.  There's tons of good nutritional articles here that will help you.
 
A good routine for beginners.
 
Day 1 - Chest
 
Bench Press
Incline DB Bench Press
Dips
Leg Raises
 
Day 2 - Back
 
Deadlift
BO Row
Pullup's
 
Day 4 - Shoulders
 
Shoulder Press
Shrugs
Rear Delt Lateral Raises
 
Day 5 - Legs
 
Squat
Leg Press
Lunges
(Planks)

Recent Maxes.

Barbell Bench Press - 265 lbs.
Barbell Military Press - 187 lbs.
Barbell Squat - 340 lbs.
Barbell Deadlift - 362 lbs.

session, caught the g at the end!

So which workout do u recommend for me...
some1 comment on te workouts plZ
THANKS

ORIGINAL: kickingkyle

session, caught the g at the end!

oh, ok, i getcha...



and salem, either of the workouts listed in this thread would be great for you.... you just need to get in the gym and get a feel for the weights...

Aight thanks toolman.
2day is leg and abs day...

That's right toolman.  There's thousands of great routines out there, none of them are the golden routine but if you do all of them.  You're bound to see some kind of results. 

Recent Maxes.

Barbell Bench Press - 265 lbs.
Barbell Military Press - 187 lbs.
Barbell Squat - 340 lbs.
Barbell Deadlift - 362 lbs.

if i'm thinking about getting some protein ...
what size and what kind should i get and what times should i take them.
i mean as in protein shake mix like whey to go and such...
thanks

and ineed a diet/ meal plan...plz help ..

id suggest going to the nutrition section and reading up on some of the articles listed at the top by marc david.  There is so much to learn about proper dieting and its probably best if you take it all in instead of getting a quick summary from someone.

as for your routine...shoot just about anything will work at this stage for you.  When i started lifting i had no knowledge of diet, routines, rep ranges, supplements or anything.  I was doing like 4 sets of flat bench with 70 lbs for like 30 reps a set and I was still growing rapidly.  Not that i suggest such a routine but just saying...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

aight thnx rollingstone i like the plan that toolman posted, ive been doing it for a week now, i love it.
thanks a ton guys

ORIGINAL: toolman4052

like this....

Monday - Pull
Tues - Cardio
Wed - Push
Thurs - off day
Fri - Legs and abs
Sat - Cardio
Sun - off day

PULL DAY (biceps, back, traps, forearms)
Dumbell and/or barbell Shrugs
Barbell and/or dumbell Rows
Deadlifts
a few sets of whatever type of curls
Pullups
Forearm curls and/or extensions

PUSH DAY (chest, delts, and tris)
Bench press
Dips (between chairs)
DB Lateral Raises
DB or barbell shoulder Presses
Pushups

LEG AND AB DAY
Squats
DB or Barbell lunges
Calf raises
Leg extensions and curls (if your bench has leg developers)
Crunches, leg raises, bicycles, or whatever you like to do

as for reps and sets go, I personally recommend no more than 12 sets per body part and typically as few as 6, BUT you MUST remember that just cuz you target a certain bodypart with an exercise doesnt mean that it doesnt hit other body parts... That's why I'd say you only need say 3 sets directed right at biceps or triceps on those days.

 guys should i stick with this or with Book Of Muscle By Ian King workout?
thanks
i got the book at home.
thanks and please reply.

 my goal is to get abs in 6 months and put on maybe like 20 lbs. muscle is this too much/too litle to aim for?
i dont know.
oh and guyz should i make my workouts really intense?
i read an HIT training book, should i follow instructions?
and according to my physician i should be an easy gainer...
thanks for advice.
and im really committed, i want to get the fastest results...if possible thanks again.

 
Hey man whats up?




Okay I have a very simplified approach for you to gain muscle mass aka Hypertrophy....




Like the guys above stated create a full body split M - T - F or something similiar.


Then pick 8 exercises... The ones I would recomend are as follows


Best Single Joint Movements


*Leg extensions
*Leg Curl machine
*Standing calf raise machine
*lateral raise with dumbells
*straight arm pullover with one dumbbell
*bent arm fly with dumbells
*biceps curl with varbells
*triceps extension with one dumbbel
*wrist curl with barbell
*trunk curl on floor


Best multi joint exercises


*Squat with barbell
*stiff leffed deadligt with barbell
*leg press machine
*Bent over row with barbell
*overhead press with barbell
*bench press with barbell
*negative chinup and last but not least *negative dip!




Alright and now all you do is go full out intensity on all those lifts
but only workout 3 days a week and make those full body workouts intense


What I mean by intense is pick up a weight that you can only make it to 10 and wouldnt get another rep if your life depended on it.


Do 1 set of 10 on all 8 exercises....




I know to you gym rats this seems like nothing but truly you will reach success with less




-- Natural-Muscle

"How I Gained 23
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