Bodybuilding Forum - DiscussBodybuilding.com

Training Program//Help

Users viewing this topic: none

Logged in as: Guest

Printable Version

All Forums >> [Welcome to DB :DiscussBodybuilding] >> Beginners Start Here >> Training Program//Help

Page: [1]

Message

<< Older Topic Newer Topic >>

Training Program//Help - 2/28/2005 6:13:47 PM

EthanE777

Posts: 2
Joined: 2/28/2005
Status: offline

Hello, well first of all I would like to introduce myself. My name Ethan and I am 15 years old, 16 November 27. I am currently 5' 6" and weigh 127 pounds. The reason I am here is because I am in need of a training program and nutrition guide. I am not looking to get super buff super fast I just wish to get healthier. So I would like for one of you who knows 10x the stuff I do make one for me.

I don't know if you work out in the morning and in the afternoon or what but heres my schedule:

Monday-Friday: Wake up at 6:30 and go to school at 7:45 so that leaves for about a 30-45 minute workout in the morning. Then I get out of school at 2:45 so any workout after that is great. I figured saturday and sunday could be used for resting. I have no idea what the names of workouts are but I can probaly find them on the internet. And as for the eating part, I eat about 5 meals a day fairly healty but was wondering if it is good to take supplements and other things.

Thanks in advace for anyone and everyone that helps.

Your new Friend,
Ethan.

Post #: 1

DiscussBodybuilding.com recommends buying your bodybuilding supplements from Supplements101.com

RE: Training Program//Help - 2/28/2005 8:25:10 PM

cpl

Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline

Hey Ethan- I don't know if I know ten times more than you do- But here goes.
When it comes to working out, basically it doesn't really matter when you do it during the day- The differences aren't that great, so do it whenever you feel it's most convenient, and when you'll be less likely to skip workouts because of time restraints.
You'll need to break up your workouts into the major muscle groups- Chest, legs, shoulders, back, biceps, triceps, abs and forearms. It's a good idea to work everything out just once a week- Rest is extremely important when it comes to lifting, it gives your body time to fully rebuild and recover. Some people do prefer to work everything twice a week, but that's really a matter of preference- I think it's best to choose once a week when starting out, to ease into things, and then if you like the results you're getting from it, you can either stick with that or choose to change- But you really shouldn't work out a muscle group more than twice a week at the most. With that in mind, here's a sample program you might want to try- You can look up the exact exercises in the training forum, and any other questions you have regarding training should get posted there... On to the program.

Monday- Chest
Bench press, incline bench press, weighted dips

Tuesday- Legs
Squats, stiff leg deadlifts, calf raises

Wednesday-
Shoulders- Standing military presses, side lateral raises, shrugs
Forearms- Wrist curls, reverse wrist curls

Thursday-
Back-Deadlifts, bent over rows, pullups (Or lat pulldowns, or weighted pullups, whichever you're in shape for.)
Abs- Weighted decline crunches, cable crunches, hanging knee twists

Friday-
Biceps- Standing barbell curls, alternating dumbbell curls, reverse curls
Triceps- Close grip bench press, skullcrushers, tricep pressdowns

Shoot for three sets per exercise, 8-10 reps each set- Before worrying about how much weight you're lifting, be sure to go through a couple of weeks just getting used to the proper form for each exercise, then add weight- When you lift for eight to ten reps, the idea will be to use a weight that's light enough for you to lift at least eight reps with, but heavy enough so that you can't lift more than ten reps with good form. The proper form is essential to prevent injury, and to get the most out of your workouts, so make sure you try to find someone who knows the proper form to check you- When I say use a weight you can't do more than ten reps with good form, I mean as soon as your arms start shaking, or you find your body trying to squirm under the weight, your set is done.
In time, you might want to think about lifting heavier weights for lower reps- Again, just make sure you have the proper form down in the eight to ten rep range first- Then you might consider going to the six to eight rep range. More advanced programs have you lifting even heavier than that, but I would definitely recommend you wait a while before trying anything lower.
As far as nutrition goes, eating five fairly healthy meals a day sounds good- You might want to bring that number up to six, and head over to the nutrition forum to post something in more detail about what it is you eat exactly on an average day- Nutrition does play a huge part in this, so make sure you do that. As far as supps go, a simple protein shake is all you might need for now- Maybe some creatine down the line, but you don't need to be spending tons of money on all the different supps that are out there. Basically, when it comes to supps, you have to see what you can get out of changing your diet around first, make sure you're getting all you can from what you eat, and then, if you're still not making the progress you'd like, you can start checking out other stuff. If you start taking all sorts of supps off the bat, you'll never know which ones are producing results, and which ones aren't.
A final note- Any workout program or major change in diet takes some time to work. While you might be excited about gains you make in the coming weeks, it usually takes three or four months before you can really tell whether or not a certain routine is really working or not. The body takes time to adapt.
Welcome to DB, hope this helps!

(in reply to EthanE777)

Post #: 2

RE: Training Program//Help - 3/1/2005 3:31:41 AM

timhull1