Weight Training For Beginning Teens
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Weight Training For Beginning Teens - 5/13/2005 8:26:03 PM
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8pack
Posts: 2240
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From: Boca Raton, FL
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The Workout
The Workout is the type of exercise done for a group muscle and the number of reps and sets done for the exercise. To have a good workout you have to have more mental focus then physical. First off, if you do not enjoy working out, you might as well give up right now. Working out should be a part of your lifestyle. Many people start and quit right off because they are dissappointed when they do not see results right away. You better not be one of them.
People that start working out all have different aims, some want to get big, some want to get stronger and some just want to look ripped.
**If you’re looking to get stronger, you have to go heavy weight with low reps to positive failure. There are tons of routines for Strength training, I will show you some of the basic ones. Its good to go 5 reps (90% of 1RM) to get stronger and gain some size, but going 3 reps (95% of 1RM) is neuromuscular strength. Here’s an example of a Chest routine:
Flat Bench Press - 3 reps of 3 sets
Incline Bench Press - 3 reps of 3 sets
Decline DB Press - 5 reps of 2 sets
DB Flys - 5 reps of 2 sets
**For Strength Training you can also go Push and Pull days, where you go 4 days a week. It’s popular but its not a routine I like, just to show you a couple routines.
Monday - Push -Chest, Triceps, Shoulders, Quads, Calves
Flat Bench - 4 sets of 3 reps
Military Press - 4 sets of 3 reps
Close Grip Bench - 4 sets of 3 reps
Squats - 4 sets of 3 reps
Calve raises - 4 sets of 10 reps
Tuesday - Pull - Biceps, Back, Traps, Hamstring
Curls - 4 sets of 3 reps
Cleans - 4 sets of 3 reps
Deadlifts - 4 sets of 3 reps
Weigthed Chin Ups - 4 sets of 3 reps
Rows - 4 sets of 3 reps
Hamstring Curls - 3 sets of 5 reps
Wednesday - Rest
Thursday - Repeat Monday
Friday - Repeat Tuesday
Weekend - Rest
** If your looking to get bigger size wise. You’ll have to go higher reps like 8-12 to positive failure. This would be a Basic Mass Chest routine:
Flat Bench Press - 3 sets of 8-12 reps
Incline Bench Press - 3 sets of 8-12 reps
Decline DB Press - 3 sets of 8-12 reps
DB Flys - 3 sets of 8-12 reps
**Alright, so lets recap now, with the true basics:
-Your workout should not last longer then 45 mins.
-You should never take a second rest when doing your sets, if your going to 8 reps, then your going to 8 reps all out!
-For best gains, do your execises with a perfect form, VERY IMPORTANT
-Always have a workout buddy with you
-Always go to Positive-Failure
-Always warm-up, not just stretching, going from low to heavier weight, to show your muscles you’re about to lift some tough stuff.
**Some Vocabulary You should be aware of:
**Positive-Failure: This is when your going for 8 reps and you make it to the 8th rep but you cant get to the 9th rep.
**Negatives: Using a weight that's above your max and only perform the negative portion. Spotters lift the weight through the positive area and you do the negatives.
** Forced Reps: After positive failure is reached spotters assist you in doing a couple of more reps.
** 21's: Curl from arms straight to 90 degrees for 7 reps. Then curl from 90 degrees to arms perpendicular to floor for 7 reps. Then do 7 full reps.
**Super Sets: This is where you do not take rest after an exercise, so it would be doing Flat Bench Press, then right after it, doing Flys.
< Message edited by 8pack -- 6/4/2006 2:01:26 PM >
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RE: Weight Training For Beginning Teens - 5/15/2005 8:22:55 AM
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8pack
Posts: 2240
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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Basic 5-Day Mass Routine
Monday- Shoulders
Dumbell Press - 2 sets for 8-12 reps
Arnold Dumbell Press - 2 sets for 8-12 reps
Lateral Dumbell Raise - 3 sets for 8-12 reps
Front Dumbell Raise - 3 sets for 8-12 reps
Dumbell Shrugs - 3 sets for 8-12 reps
Tuesday- Arms
Barbell Curl - 3 sets for 8-12 reps
Alt. Dumbell Curl - 3 sets for 8-12 reps
Hammer Curls - 3 sets for 8-12 reps
Lying Tricep Press - 3 sets for 8-12 reps
Tricep Pushdown - 3 sets for 8-12 reps
Seated Tricep Press - 3 sets for 8-12 reps
Wednesday- Legs
Squats - 3 sets for 8-12 reps
Leg Curls - 3 sets for 8-12 reps
Still Leg Dead Lifts - 3 sets for 8-12 reps
Standing Calf Raise - 3 sets 12 for reps
Seated Calf Raise - 3 sets for 12 reps
Thursday- Chests and Abs
Flat Bench Press - 3 sets for 8-12 reps
Incline Bench Press - 3 sets for 8-12 reps
Decline Dumbell Press- 3 sets for 8-12 reps
Weighted Crunches - 3 sets for 12 reps
Leg Lifts -3 sets for 12 reps
Friday- Back
Bent Over Rows - 3 sets for 8-12 reps
Pulls Ups (Weighted) - 3 sets for 8-12 reps
Deads - 3 sets for 8-12 reps
< Message edited by 8pack -- 5/14/2006 2:53:53 PM >
(in reply to 8pack)
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RE: Weight Training For Beginning Teens - 5/15/2005 8:23:36 AM
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8pack
Posts: 2240
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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Strength Training Under Construction.....
(in reply to 8pack)
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RE: Weight Training For Beginning Teens - 5/15/2005 2:06:19 PM
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RUS
Posts: 973
Joined: 5/11/2005
From: NJ
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Hey....im 15 160lb. bench 175. When i work out my p. benching i usually do 135lb. 7times x 4........is that a good workout???
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[Deleted] - 8/2/2005 5:20:38 PM
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Deleted User
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[Deleted by Admins]
(in reply to RUS)
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RE: Weight Training For Beginning Teens - 8/5/2005 12:33:19 PM
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Nicko
Posts: 5
Joined: 8/5/2005
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i'm 14 about 105 maybe 5'3- 5'4 last year i sarted working out at school i started in about febuary but this year i'm swtartting from the beggining of the year i'm doing max ot with some of my sisters friends maiximum wieght you can do at least 4 time but no more then six. I also play rugby antother reasin i'm working out but i wanted to take something to help me gain some weight for both activitities is that ok and is max ot good for my size
(in reply to 8pack)
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RE: Weight Training For Beginning Teens - 8/5/2005 2:15:29 PM
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8pack
Posts: 2240
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From: Boca Raton, FL
Status: offline
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yea, its for strength and mass but its a bit more leaned towards strength then mass.
(in reply to 8pack)
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RE: Weight Training For Beginning Teens - 3/20/2006 8:28:42 PM
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pApA J
Posts: 22
Joined: 3/20/2006
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i am 15 weigh 157 i am taking anavol i want to increse my lifting and get cut the thing is i am 157 and i am only 5'3 wut can i do or take to get cut
(in reply to 8pack)
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RE: Weight Training For Beginning Teens - 4/11/2006 3:50:27 PM
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LTD
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Joined: 4/11/2006
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I am 14 years old, 5"10 and 145 lbs. I play AAA hockey and wanted to become stronger in order to improve my game. At home i only have dumb bells. Any suggestions of what i can do or what i can take in order to get bigger and stronger?
(in reply to PimpWivGunZ)
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RE: Weight Training For Beginning Teens - 4/11/2006 11:40:12 PM
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jakethemus
Posts: 132
Joined: 4/8/2006
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i am 19 and wanting to put on some muscle mass. I weigh 82kg and want to weigh in a 90-95kg. How many reps how sets should i be doing. what supplements should i be taking and should I be doing any cardio. thanks guys
_____________________________
Your Body Is a Temple! Start Renovating!
Age: 19
Weight: 82kg
Goal: 90-95kg
BF: 13%
Height: 1.80m
(in reply to LTD)
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RE: Weight Training For Beginning Teens - 4/12/2006 4:09:34 AM
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PimpWivGunZ
Posts: 1783
Joined: 11/10/2005
From: My mum
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Both of u, low reps high weights, did you read what 8pack said? want something like 10 reps 3 sets pick a weight thats heavy u dont wana be doing a weight u could do like 100 reps of 3 sets.
N again lol dint u read what he put above, eat loaoooooads and work out hard, dont eat s*** though, fruit vedge, meat etc
U mite wana take protein shakes n creatine, mix the creatine in with them perhaps, just make sure u follow the instructions on the creatine
(in reply to jakethemus)
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RE: Weight Training For Beginning Teens - 4/30/2006 4:33:51 PM
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ipatmi
Posts: 19
Joined: 4/26/2006
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For the basic 5 day mass routine, what effect would it be to do all these excercises with low reps, high weight?
(in reply to 8pack)
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RE: Weight Training For Beginning Teens - 5/18/2006 8:18:20 PM
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ado
Posts: 723
Joined: 5/18/2006
From: Australia
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Im 15, flat benching 80 kg 3 reps, high weight low reps will build strength and also some mass right? my cuz is personal trainer and he said im im doing anymore than 5 reps on max weight then im wasting my time. is that right ?
(in reply to ipatmi)
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RE: Weight Training For Beginning Teens - 5/26/2006 5:46:29 PM
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8pack
Posts: 2240
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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Yea for strength hes right, but no 3 reps will not get your mass, only strength.
(in reply to ado)
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RE: Weight Training For Beginning Teens - 6/15/2006 12:14:19 PM
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Shadow Kid
Posts: 1
Joined: 6/15/2006
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Age: 13
Weight: 140
Height: 5'9
I'm training for football which starts in August. I play linebacker and some d-line. What is a good workout?
(in reply to 8pack)
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RE: Weight Training For Beginning Teens - 11/9/2006 10:16:51 PM
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Cawchy
Posts: 141
Joined: 9/7/2006
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quote:
ORIGINAL: LTD
I am 14 years old, 5"10 and 145 lbs. I play AAA hockey and wanted to become stronger in order to improve my game. At home i only have dumb bells. Any suggestions of what i can do or what i can take in order to get bigger and stronger?
A guy who plays in the AHL trains at my gym and I get a lot of good exercises from him.
Remember that just putting on mass isn't the best for hockey. You really need strength and stability. For hockey you need to find a balance between pure size and strength and agility and quickness. Strength in your core and legs is most important. All hockey players you see will have quads bigger then your waist. Remember, when you hit a guy, your driving up from your legs and your core. Your not picking him up and curling him (biceps).
The best hockey specific exercise I know of is a modified squat.
Take mabye 1/2 the weight your normally squat with. The first time you do it, do it with no weight at all. The movement is:
1) feet slightly wider then shoulder with the part
2) step back and a bit out (think like your digging your back skate into the ice) with one leg and rotate your toe outwards as you are steping back.
3) Now keeping your head forward and barbell parallel to the squat bar (not twisting) do a squat with the feet positioned as mentioned in 3.
4) Most important! "Push off" your back foot just like when you are skating and bring your back foot up to where the front one is and slightly wider than shoulder with the start
5) you should be in the start position again. Repeat with your other leg.
This exercise is amazing for the explosive speed that is needed in hockey.
Various other leg exercises and balance exercises using the exercise ball and other equipment are key for training in hockey.
< Message edited by Cawchy -- 11/9/2006 10:20:08 PM >
(in reply to LTD)
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RE: Weight Training For Beginning Teens - 8/23/2007 12:59:55 PM
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Jordan
Posts: 23
Joined: 8/20/2007
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you guys really should look around the forums has generally everythin u need to know here already.
(in reply to 2sexy4u)
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