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My dad recently bought me a bench press, with bicep curl/leg attachment. And a bunch of free weights. Not to mention the numerous Body Building magazines from his store. Recently I've been inspired to start working out. It's been about 5 months and I've definitely seen progress. I got the 6 pack down; but I'm a but skinny. So Ive been working on eating alot as I have a really a fast metabolism. Any of you guys go to the gym or workout? Got any tips for a beginner?
I work out every now and then, All i have to say is that don't eat to much Before working out, Your stomach will hurt Servilely, Also While working out, Use a good drink source,
Examples: Water, Gatorade "Please take note of this, Gatorade is very useful But contains a lot of calorie's which if drunken to much without exercising, Could increase the amount of weight."
Also, Get a partner, So you are safe when using heavy weights, This can cause very painful and very Severe unwanted accidents from Forming.......
These are tips...Don't have to follow these, But don't push you're body beyond it's natural limit.
I've been working on my 2 mile run time and knocked it down to 13:58 from 16+ minutes in about 6 months of running about 2 to 3 times a week.
The only exercises I had done were running and pushups; Nothing Else.
Just from running I went from 80ish site ups to 93 in two minutes...
Running is huge for abs..
i would say that while lifting weights, always hav a spotter since my buddy almost got choked when the weight fell on him.
I'm not too worried about the dangers of the weighta, as I'm lifting a comfortable amount that I can handle. However, I am worried about, possible injury to my back. Ive been feeling alot of pain lately and Ive been getting some cramps near my hip.
Anyone read anything about muscle milk? Is it safe for teens to drink?
thats a sign to slow things down a bit if the cramps get worse and dont stop. if the pain becomes unbearable, then seek medical attention.
you sound like a medicine commercial, lol :P
CRAMPS = not enough water... Drink 6-9 glasses of water a day. At latest 1 hour before the work out.
Back pain = Bad form. Never bend your back when you're working out, always keep it straight. Stick your butt out, and pull your lower back in kind of...make that curve visible when you work out (ESPECIALLY When you're doing squats).
Start with light weights, high reps, low sets.
e.g 20lbs bicep curls. 12 reps, 3 sets. 30 second - 1 min break inbetween.
e.g 95lbs bench press 12 reps, 3 sets. 30 second - 1min break inbetween.
If you can easily do over 12 reps in the 3rd set, increase the weight.
I am currently around 155lbs...
I switched to a program which is...
Bench press, 160lbs, 6 - 8 reps, 5 sets. 2 min rest inbetween.
Squats 255lbs, 6-8 reps, 5 sets. 2min rest inbetween.
Heavier weights, less reps, more sets, more rest. (For muscle building / gaining weight/mass).
Low weight/High reps - endurance. high weight/lower reps - muscle building/mass. SUPER HEAVY weight / VERY LOW reps = strength.
Eat lots of food 1:30-2:00 hours before workout, 30min - 1hour after workout.
Do some cardio to stay out of cramps / muscle soreness.
You can start by doing a wide range of different muscle groups, as long as its low weights high reps...feel the burn (do that for like...1-2months to get used to the FORM and the feeling) Then move on to higher weight lower reps...keep pracitcing the form...do less muscle groups in 1 day (e.g Arms 1 day. Chest and Back 2nd day. Legs 3rd day).
Hope it helps.
Good luck.
I am currently at 4% body fat...and i've gained 10lbs in less than 5 months since i started to work out. 19 years old. I also have very fast metabolism...so yeah it's really hard to gain weight, but keep eating.
My advice...DON'T TAKE CRAETINE, PROTEIN, STEROIDs, ETC... do it naturally...because as much as you want the look RIGHT NOW, those aren't a healthy way of getting it. Be patient and work hard and over time you'll get what you want.
ive given up on home exercising, i only do sit-ups, and pushups, i can easily do 5 sets of 15 with 1 min breaks.
haha, it aint about how many u can do at once, if need be i could do 100+ in two minutes, its far better to do slower more strenuous sit-ups with 1 min breaks then doing them all in 1 go.Quote:
just from running I went from 80ish site ups to 93 in two minutes...
i also have a very high metabolism, i can lose half a stone in a matter of days, i stay at the 9 1/2 stone mark constantly, when i work out i seem to fall to 9 stone. i eat very healthily and what not. my mums got "over reactive thyroid" i presume i have it aswell, which keeps my metabolism very high. think ill have to consult the doc about this, cause i cant gain nowt while training intensively. want to go gym soon to do it all propa.
Great someone took that up :P It takes at LEAST 1 hour for your body to use the water you drink. So drinking while working out isn't very helpful even though it may feel good. And if you work out more then an hour you should really cut it down, you gain a lot more during the first 45mins.Quote:
Originally Posted by wounded
Before well..last year I use to Weight Train for 2 years, had a great system worked out and everything. I'm not as fit and as strong as I use to be because I've only just recently picked it up again, but I'd be more then happy to share with you everything I know.
So judging by what you've said, first of all I'd put the weights down for abit and concentrate on the food side of things for abit. Because your Diet and Recovery is just as important as your Training its self. Because when your Weight Training your body is working on and turning all Protein intake to Muscle.
Now if your body doesn't possess these Proteins that are needed for your Muscle growth then it will work on its next best thing which is its Fats Stores. And although that may sound good, it isn't because its your Proteins that are your "building blocks" to gaining Muscle.
So if you haven't already, design a weekly guide of what to eat. Because as said before your Diet is just as important as your Training, same goes for recovery. If your serious about this then you gotta be stricked about what you eat, because your body isn't going to get the proper results if you eat crap, or just not the right foods.
Right so thats out the way, the next just as important thing you need to know is about Recovery. I can remember back when I first started I was very determined and I thought if I was to train everyday, especially on the same Muscles, they'd get the proper working out that they needed, they'd get stronger and bigger quicker etc etc. Well trust me I couldn't be anymore wrong about the truth.
Your muscles are a very complexed part of your body, there made up of very tough strands of fiber that need special care if your wanting to build them right. If your Muscles are aching a day after your work out, that means that you've exercised them correctly, you've given them a proper working out. But your Muscles are aching because you've torn them, thats how they become bigger and stronger. So once there torn, they go under a self-repair process once there repaired there abit stronger then what they were the previous day.
Which brings me to the last thing that needs to be said, after each session your body. Well at least the Muscles you work on, need at least 24hours to repair themselfs before you burn on them again. Because if you work on the Muscles that you beat up the previous day the next day then your only pro-longing there recovery which doesn't do your body any good.
Hope all this has helped.
-Raff
I go to the gym every Monday for about an hour and a half. This is my training schedule:
- 10 min rowing
- Condition training (running hard for a couple of minutes, then 1 minute break)
- Training all my torso and arm muscles
- Short break
- Leg muscle training
- Repeat the Torso and arm training. (less severe though, I always make sure I don't force something)
- Coopertest (I get around 3km~)
- Sauna :tongue:
My training basically involves chilling out. Skateboarding keeps me in shape =p
Hmm I play sports mainly, but I go gym three times a week.
Usually its:
20 Reps of Bicep Curls on a specific Weight.
Leg reps.
And on the bike
Some Treadmill action,.
alright,wounded that helped alot. My form is perfect though when doing squats. Back is straight and everything; so I don't know why I still have the pain.
also, is the benchpress and free weights enough for a gym? The bench press has an attachment so I can also do biceps and legs. The bench press bar is a small so I also use it as an EZ bar. And I pretty much improvise with the free weights (you can do all body parts with those) I know I could always have more; but is this enough to get the bulk I'm looking for.
I really would HATE to be a bodybuilder. I go to a healthcenter/sportschool, not sure what it is called in english. I just train there for more muscles and condition, like many of my class mates do in winter ^^,. In summer I windsurf, so Im now training for more muscles to handle larger sails :).
PS: its good to be strong, but dont overdo it. You die earlier, you look awfull, you eat weird food to keep your strength.....VERY unhealthy.
to get big you have to eat lots of carbs and proteins.... i eat like a fucking horse and gone from 10 and a half stone to 12 stone in 2months....
whey protein maybe good for you too... and remember , resting is important.
is whey protein safe for teens?Quote:
Originally Posted by MentaL
Its unhealthy anyways, its with a reason that kids under 18 actually shouldn't bodybuild ;), you will be short if you start now.Quote:
Originally Posted by IRockTheGimp
Leroy Colbert at 15 and 16.Quote:
Originally Posted by Daevius
Bodybuilding from 15 to 20 - LeroyColbert.com
When you body build, don't push it to hard. You'll receive pain unexpected. I do suggest, to relax and take a break from whatever you do all day. Maybe have a snack or play some games. If you sit in front of the computer for like 25 hours a week, you will be weaker as you grow. Try to do some regularity exercises like push-ups, run in jogs, sit ups, and / or jumping jacks. Those kind of exercising is usually good for sports. You can as well do many more kinds of exercising for sports. Maybe running, knees up, fake jump over wall.
If you want to do kind of training like abs, packs, or muscles I suggest try the regularity exercising before trying to do these kinds. It would be a little easier since you had the basic kind of exercise. Note: when exercising drink lots of water so you can cool down. Never drink Gatorade when not exercising. It can suffer from various body problems. If you're trying to become a trainer, I just use some training, and figure out ways to train. Never train without non-experience.
When you think you're ready, try going to the gym and try it out. If you don't like it or it is to hard for you, try using the regularity exercising to get more benefit from it. When you think you're ready again, try going to the gym. You're probably going to think it is easy since you did the regularity exercises.
How to work out safely in the gym:
- Use light weights first. If you use heavy weights first you will suffer from back pain problems.
- When exercising on a exercise bike or treadmill slow down and get used to it. Than, once you think you're ready, try going up a little up a bit.
- Do regularity exercise before doing other exercises. Or, you can do it during exercises.
I suggest using my advice because, you will definitively benefit from all of this.
`Maxidex
That just looks disgusting...Quote:
Originally Posted by IRockTheGimp
Yeah it does, and it will stunt your growth doing weights too early on, probably the reason I never got too tall. So unless you're already like 6' I'd take it easy. I find lowering the weights as slow as possible, then pulling them up as fast as possible helps a great deal. Improves the muscle stamina, you see guys with huge arms but it's not really that useful if after 5 seconds your arm becomes tired. Which is what they're used to. I just use a bench at home, and some dumbbells and I'm in pretty good shape, legs are lacking now though so I will have to start going to the gym probably. Use 16kg dumbbells, 26kg barbell for my curls, I should probably increase that, and I do benchpress at 46kg. Used to do more on the bench but my chest started getting too big. How old are you gimpy?Quote:
Originally Posted by Pieman
16, and i'm about 5 ' 11". Way taller than most of my age group.
I don't know about you guys, but I would kill to have arms like that guy. Don't see how training and keeping your body in shape is disgusting.
It looks so disgusting, like those things are going to explode any moment.