Hi,

My name is Connor, im 16 and live in the UK.
I am a member of a small gym that have loads of free weights and suitable weights machines.  I am around 9/9.5 stone, not very fat but pretty weedy. I am 5'7.

OK, now ive got that out of the way, I am completely new to this and after searching around for hours on this forum i have managed to find out info about working out each muscle group once a week and sets and reps etc. But i have absolutely no idea of how to start formulating a routine.

I want to gain mainly upper body strength but i am prepared to work on my legs aswell, i will be going to the gym 3 times a week.  I do not mind changing my eating patterns and diet but dont particularly want to take supplements. I am a vegetarian.  Any help with routine would be fantastic and also a description or links to descriptions of exactly how to execute the exercises would be great too.  Thanks a lot.  And nice to be a member here.  

lol thought i was the only vegetarian my age who was into this kinda stuff.....

Hello and welcome, Tarros.

Since you plan working out three times per week, consider spacing them out to provide your body with alternating day's of rest. As a single example, consider:

Day 1 – resistance training
Day 2 – rest
Day 3 – resistance training
Day 4 – rest
Day 5 – resistance training
Day 6 – rest
Day 7 – rest

Initially, I think that you'll see some benefit to a full-body routine. Do you need help with exercise selection and volume/intensity recommendations?

tarros wrote: Any help with routine would be fantastic and also a description or links to descriptions of exactly how to execute the exercises would be great too.

Whoops ... I should have seen that.
 

bench/chest press

biceps curl

squat

lying triceps extension (but put your feet on the floor)

bent-over row

seated shoulder press
 
Reading the Preparation and Instruction notes for each exercise is imperative.

Thanks cursor,
that stuff is gold. A couple of questions though.
 
First of all, my gym (it's quite small) doesnt have a "rack" to rest the weights on.  Are any of these exercises dangerous to attempt without this (especially taking into account that i have never tried these exercises before) and how otherwise can i get into position?
 
Also, I dont think i can train on Mondays so if i used a pattern of:
 
rest      Mon
train       - 
train      -
rest       -
train      -
rest      - 
rest     Sun
 
would i still see the same results?

ORIGINAL: __knk__

lol thought i was the only vegetarian my age who was into this kinda stuff.....

 
Yeah, us veggees need to stay together.
I sick and tired of people labelling vegetarians as weedy and weak, time to beef up.
You and Veggeep are good inspiration. 

ORIGINAL: tarros

Hi,

My name is Connor, im 16 and live in the UK.
I am a member of a small gym that have loads of free weights and suitable weights machines.  I am around 9/9.5 stone, not very fat but pretty weedy. I am 5'7.

OK, now ive got that out of the way, I am completely new to this and after searching around for hours on this forum i have managed to find out info about working out each muscle group once a week and sets and reps etc. But i have absolutely no idea of how to start formulating a routine.

I want to gain mainly upper body strength but i am prepared to work on my legs aswell, i will be going to the gym 3 times a week.  I do not mind changing my eating patterns and diet but dont particularly want to take supplements. I am a vegetarian.  Any help with routine would be fantastic and also a description or links to descriptions of exactly how to execute the exercises would be great too.  Thanks a lot.  And nice to be a member here.  

off
Push ( chest, delts and triceps)
off
Legs
off
Pull ( lats and biceps)
off

Concertrate on big compound movements like:
Squat
Rows
Lat pulls
Dead lift
Bench
military press
dips or CGBP
SLDL

Thanks for all the help, any idea here i could find out how to perform/execute the exercises you mentioned?

Click this link to go to the Exercise Instruction page at exrx.net. Note that there is a left column entitled Muscles, and a right column entitled Exercises. Navigating through the many links, you can find almost any exercise and understand which muscles are recruited. Invariably, there is a short video that demonstrates each exercise.

Of particular interest to you, experiment with the link options at the Beginner's Page.

ORIGINAL: tarros

Thanks for all the help, any idea here i could find out how to perform/execute the exercises you mentioned?

http://www.coopersguns.com/videos/exercise-encyclopedia/

http://www.abcbodybuilding.com/exercise1.htm

http://www.bsu.edu/webapps2/strengthlab/home.htm

http://www.crossfit.com/cf-info/excercise.html

http://www.midwestbarbell.com/videos.htm

http://www.exrx.net/Lists/Directory.html

Awesome guys, just awesome.
 
The speed at which you can get quality help on this site is astonishing.
 
A great find!
 
Cursor, one last thing, did you see my previous post about the whole no weights rack thing? does this make the exercises dangerous? To i need to change the routine at all?
 
Thanks again.

Start light!!!!  25-40 reps.  At first.
 
Focus on learning correct form.
Don't train to failure.
Find someone to train with to take the weight.

1. You have no equipment for performing a bench press?
2. You have no squat rack?
3. Do you have a bench?
 
You should still have no problem with biceps curls or bent-over rows (dumbbell or barbell).

I had a work out today, decided to follow some instruction from the starter thing about teens wanting to bulk up.
 
Today was Chest and Tris
 
I did some bench pressing and it was fine, I just made sure I started on a really low weight and worked up to it.
 
Thanks for all your help.
 
Up tomorrow is back and Bis,
what exercises can i do to build muscle in my back?

Use the exernet link for exercises...
 
Bent rows are nice...pullups (weighted) are also good...