Need Help on 1RM

I'm 14, I weigh 130 pounds, and I'm 5'2
In Football we did "our maxs," and I only got 140 on squats, and 100 on bench. I set my goals to be 200 squat, and 130 benching next time around.
Can anyone give me a good workout that I can do at the gym? I have acess to all equipment there. I also would like to get more definition.
 
Any suggestions?

The "stickies" at the top of the forum are good for beginners. And you definetly are a beginner with those stats. I would recommend trying out the one on the top of this here forum, and then realising what helps you grow personally, and sooner or later you'll have your custom built workout.

I know exactly what works for me, but it won't work for you. It's all trial and error. And btw - 1 RM aren't good for you. Infact, you are almost guaranteeing you are going to overwork that muscle area for the week.

Yay someone same age as me. Except I think you might be a year older if you were lifting with school football team..but maybe middle schools around other places lift idk. Did you really just say 1rm's aren't good for you? There is nothing wrong with 1 rep maxing every once and a while, and even queit a bit depending on the routine your on. Crea0tine look up Starting Strength, did it for around 4 months myself it's a great and simple routine. Goodluck with your football (:

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Would you mind giving me a link? Is it a book?
Thanks for the suggestions guys

It's a book, the book is mostly on form, with the routine in it to. Very good book. Here is the routine:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A

The following week, your schedule will look like this:

• Monday: Workout B
• Wednesday: Workout A
• Friday: Workout B

Workout A

• Squats: 3 x 5
• Bench Press: 3 x 5
• Deadlift: 1 x 5
• Dips (weighted): 2 x 5-8

Workout B

• Squats: 3 x 5
• OH Press: 3 x 5
• Power Clean: 3 x 5
• Chin-ups: 3 x 8

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

What is an OH Press?

Overhead Press:
http://www.youtube.com/watch?v=sebbhlKhs2E

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


It's a book, the book is mostly on form, with the routine in it to. Very good book. Here is the routine:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A

The following week, your schedule will look like this:

• Monday: Workout B
• Wednesday: Workout A
• Friday: Workout B

Workout A

• Squats: 3 x 5
• Bench Press: 3 x 5
• Deadlift: 1 x 5
• Dips (weighted): 2 x 5-8

Workout B

• Squats: 3 x 5
• OH Press: 3 x 5
• Power Clean: 3 x 5
• Chin-ups: 3 x 8

Also start with a light weight when starting this routine. Then every week add 5 to 10 pounds. If you can't add the weight, then keep the weight the same until you get the number of reps you want then the next time add weight. Good luck.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

Thanks guys! Starting the SS program today after Cardio!!!!!!!
(I would have started earlier, but I want to start on a monday to keep it easy)