N00b need some advice please
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N00b need some advice please - 1/2/2008 8:35:27 PM
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salemdabest
Posts: 15
Joined: 1/2/2008
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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
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RE: N00b need some advice please - 1/2/2008 8:41:04 PM
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toolman4052
Posts: 2667
Joined: 8/12/2006
From: Russellville AR
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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
< Message edited by toolman4052 -- 1/2/2008 8:44:06 PM >
(in reply to salemdabest)
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RE: N00b need some advice please - 1/2/2008 8:42:53 PM
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toolman4052
Posts: 2667
Joined: 8/12/2006
From: Russellville AR
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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.
(in reply to toolman4052)
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RE: N00b need some advice please - 1/3/2008 9:35:19 AM
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salemdabest
Posts: 15
Joined: 1/2/2008
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aight thanks a ton.
need more advice plz about sets and reps ...
(in reply to toolman4052)
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RE: N00b need some advice please - 1/3/2008 9:44:08 AM
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salemdabest
Posts: 15
Joined: 1/2/2008
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yo any advice about whey protein ...etc. any supplements or since im too young that isnt necessary, like i said im nooby.
(in reply to salemdabest)
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RE: N00b need some advice please - 1/3/2008 9:58:53 AM
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toolman4052
Posts: 2667
Joined: 8/12/2006
From: Russellville AR
Status: offline
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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...
(in reply to salemdabest)
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RE: N00b need some advice please - 1/3/2008 10:04:52 AM
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toolman4052
Posts: 2667
Joined: 8/12/2006
From: Russellville AR
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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)
(in reply to toolman4052)
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RE: N00b need some advice please - 1/3/2008 10:56:03 AM
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kickingkyle
Posts: 51
Joined: 12/27/2007
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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.
(in reply to toolman4052)
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RE: N00b need some advice please - 1/3/2008 11:12:25 AM
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_Virtuoso_
Posts: 1663
Joined: 10/4/2006
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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.
(in reply to kickingkyle)
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RE: N00b need some advice please - 1/3/2008 2:17:42 PM
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toolman4052
Posts: 2667
Joined: 8/12/2006
From: Russellville AR
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quote:
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.
quote:
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
(in reply to _Virtuoso_)
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RE: N00b need some advice please - 1/3/2008 3:03:44 PM
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kickingkyle
Posts: 51
Joined: 12/27/2007
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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.
(in reply to toolman4052)
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RE: N00b need some advice please - 1/3/2008 3:12:04 PM
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salemdabest
Posts: 15
Joined: 1/2/2008
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thanks a ton
i'm sure this will help me a LOT
thanks
(in reply to kickingkyle)
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RE: N00b need some advice please - 1/3/2008 3:14:22 PM
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toolman4052
Posts: 2667
Joined: 8/12/2006
From: Russellville AR
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the odd sessiong?
(in reply to kickingkyle)
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RE: N00b need some advice please - 1/3/2008 9:01:27 PM
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Rex 22
Posts: 267
Joined: 9/10/2007
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quote:
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.
(in reply to salemdabest)
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RE: N00b need some advice please - 1/4/2008 1:27:35 AM
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kickingkyle
Posts: 51
Joined: 12/27/2007
Status: offline
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session, caught the g at the end!
(in reply to toolman4052)
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RE: N00b need some advice please - 1/4/2008 8:35:27 AM
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salemdabest
Posts: 15
Joined: 1/2/2008
Status: offline
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So which workout do u recommend for me...
some1 comment on te workouts plZ
THANKS
(in reply to kickingkyle)
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RE: N00b need some advice please - 1/4/2008 10:34:02 AM
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toolman4052
Posts: 2667
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
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...
(in reply to kickingkyle)
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RE: N00b need some advice please - 1/4/2008 12:13:17 PM
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salemdabest
Posts: 15
Joined: 1/2/2008
Status: offline
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Aight thanks toolman.
2day is leg and abs day...
(in reply to toolman4052)
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RE: N00b need some advice please - 1/4/2008 12:13:19 PM
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Rex 22
Posts: 267
Joined: 9/10/2007
Status: offline
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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.
(in reply to toolman4052)
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RE: N00b need some advice please - 1/4/2008 2:30:00 PM
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salemdabest
Posts: 15
Joined: 1/2/2008
Status: offline
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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
(in reply to Rex 22)
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