View Full Version : Beginnings...
Henrikson
01-10-07, 9:59 pm
we all start somewhere...
16, 160, 5'11
16 years old, getting back into lifting after a 3 month break, i really shoulda kept going but school was heavy, and really had to deal with it. Now ive found time to definitly lift the way i want too.
Ive been lifting in my basement for awhile and decided to branch to the gym (YMCA). Its packed with a bunch of people, but it gets the job done with some nice weight sets. and of course, first day going some fat ass loading 45's on a leg press then leaving, gives me a bad look, perfect fire for my lifting, tonight i went to do some arms. i did
(going to implement some sets of close grip benchpress soon)
preacher curls 4xfail maxed at around 50...
bicep curls 2xfail (gonna have to fix that...) maxed around 60, other day i did 80 on a different bar.
skull crushers 3xfail maxed at 50
was going to do alternating bicep curls, but my biceps were dead... what should i do bout that?
finished up with forearms, reverse and regular palm ups (to work top and bottom?) 4xfail around 70
What would you guys change/take out or add on to? i mean my weights arnt very high but what would you expect..
Freakshow
01-10-07, 11:17 pm
Welcome bro, you just gotta keep lifting hard man, dont get discourages because your not that strong yet. You were dead on when you said we all gotta start somewhere, so start, and dont finish until you are satisfied. Good Luck
ransom.holland
01-10-07, 11:35 pm
It depends on what your looking for,... I'm assuming mass.
I've made the best gains with basics, literally I only worked out 3X week.
SQUAT- 8sets
DEADLIFT- sets
BENCHPRESS- 8sets
and nothing else was in this phase, this gave me a staple to build on, by performing with proper technique and heavy tonnage. Don't forget tons of food, eat till you feel like you'll vomit,... then eat some more. Do this for a month before you add more exercises.
Yep, gotta start somewhere but....and please don't take this the wrong way. At 16 years old, 5'11" and 160lbs, you should be eating everything in site, and focusing on big, heavy compound movements. NOT arm day, chest day, leg day etc.
Everyday, or at least 3 days per week, should be spent in the squat rack. Squat, bench, row, deadlift, add a few accessories for support, go home, eat and rest. If you really want to grow, the basics, along with a good diet, will do it.
Mr.Totality
01-11-07, 12:03 pm
Yep, gotta start somewhere but....and please don't take this the wrong way. At 16 years old, 5'11" and 160lbs, you should be eating everything in site, and focusing on big, heavy compound movements. NOT arm day, chest day, leg day etc.
Everyday, or at least 3 days per week, should be spent in the squat rack. Squat, bench, row, deadlift, add a few accessories for support, go home, eat and rest. If you really want to grow, the basics, along with a good diet, will do it.
I was going to address tihs as well. Eat, eat and eat some more. The staples would def. be bench, deads, and squats. However the one thing I noticed, was that you were working at high reps, which might just be a starting issue. Lower the reps and increase the pounds.
G Diesel
01-11-07, 1:27 pm
we all start somewhere...
16, 160, 5'11
That is right where I was at the same age bro... Damn right we all start somewhere and that ain't our decision. Where the Journey ends, how high we climb, is entirely up to us. Peace, G
Idlethoughts
01-11-07, 3:24 pm
Stick to free weights for mass and size don't sweat the petty things such as machines and working out for definition. Go heavy, remember you make the weights fear you and not the other way around. Use the pyramid scheme for your sets (e.g. 5 x 12, 10, 8, 6, 15*); the 15 would be moderate to light judt to flush all the lactic acid out. Remeber lifting is just like walking up the stairs, you take one step, then another, it may always be the same step but remember you have to take it to reach th top.
Henrikson
01-11-07, 3:29 pm
alright so mad protein shakes,
then everyday, maybe 1 rest day saturday, do squats, bench press, bent over bbell rows and deadlifts, maybe throw in some bicep curls/skullcrushers, shrugs and some forearms..?
and what should i hit first 2nd third etc... in my time at the gym?
wouldnt that be overtraining? or would i just become an animal
Henrikson
01-11-07, 10:31 pm
alright so mad protein shakes,
then everyday, maybe 1 rest day saturday, do squats, bench press, bent over bbell rows and deadlifts, maybe throw in some bicep curls/skullcrushers, shrugs and some forearms..?
and what should i hit first 2nd third etc... in my time at the gym?
wouldnt that be overtraining? or would i just become an animal
anybody?
anybody?
just do what the dude described above if ur just gonna do squat dead and bench lift monday wednsday and friday or what ever works best for you.
Henrikson
01-12-07, 2:34 pm
just do what the dude described above if ur just gonna do squat dead and bench lift monday wednsday and friday or what ever works best for you.
what if i hit those every day?
NumeroUno
01-12-07, 3:34 pm
what if i hit those every day?
On average your muscles take 48 hours to repair, some faster then others. For cycling body parts, or major lifting, you should only hit the same part every other day. Otherwise you will not rebuild your muscle, and most importantly you will lose your strength.
Henrikson
01-12-07, 4:04 pm
On average your muscles take 48 hours to repair, some faster then others. For cycling body parts, or major lifting, you should only hit the same part every other day. Otherwise you will not rebuild your muscle, and most importantly you will lose your strength.
ight monday, wensday, friday sunday then rotate from there sounds good for me....
ill prob do this for 1-2 months then start working on more specific muscles, but definitly keep the staples.
ight monday, wensday, friday sunday then rotate from there sounds good for me....
ill prob do this for 1-2 months then start working on more specific muscles, but definitly keep the staples.
That's a good start, bro. Start reading up and developing a routine/diet/rest set up.
Squat, bench, and deadlift. Give each their own day. Do 5 work sets of 10. Only increase the weight when you can do all sets with a given weight and keep good form. The more basic you keep it now, the more tools you'll have when you get older and start to plateau. Remember the height of a pyramid is based on how big the base is.