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studs only?
Alllllllllllllllright...
Here's a question:
What's the maximum times I should be weightlifting at age 15 and about an hour each workout? I usually do 3-4 times a week, with all-around workouts (no specific lowerbody/upperbody workouts).
I gained about 10lbs just this summer from just bulking up.
studs only?
BEEP BEEP BEEP BEEP BEEP BEEP !!!!!
No @ Studs Only
I would say 3-4 times per week is about right. You shouldnt do more than that in order to let your muscles rest.
But FYI, masturbating does not = lifting weights.
It depends........what are you looking to gain? You wanna build mass on your whole body or just certain parts?
more upper body than lower
I'd say:
Monday: Bench press, Shoulder Press, Lateral Pull downs. Do these 3-4 sets of 6-10 reps each and alternate the weight. Ex. Bench: 3 sets of 165 6 times then on your last set go down to 145 to do it 8-10 reps. On the side do a light routine for your biceps and triceps. 2-3 sets of 6-10 reps.
Tuesday: Same as above except switch it around go hard on biceps and triceps and go light for chest, shoulders, and back.
Wensday: If you have the machines then do leg extensions 3 sets of 6 reps on heavy weight, then one last rep of light weight 12 times. Do leg curls 3 sets of 8. If you want you can Squat, but only if you have the equipment and have a spotter. Also, if you once again if you have access to the eqiupment do leg presses 3 sets of 7, safer than squats. Calf raises -- depends on how much you can do, if you're new to it then do 3 sets of 30-40. Jump rope or run as well. If you don't have the machines for your quadriceps you can lean on a wall and bend your knees to a 90 degree postion and just hold that postion. Do it as long as you can and do 3 sets. For hamstrings lie on the floor put the back of your feet on a high surface so your knees are 90 degrees and use your lower back/ass to pull yourself up, it's sort of like an ass-up and it works the hamstring out. Do like 3 sets of 30. You can do calf raises anywhere.
Thursday: Repeat Monday
Friday: Repeat Tuesday.
Saturday and Sunday are your rest days, don't do .
Also after every workout do like 4 sets of pushups and lots of situps/leg raises.
-Drink lots of water
-Drink 4-6 glasses of milk a day, preferably whole milk.
-Intake lots of protiens (Eggs, Milk, Fish, Chicken, Beef, Potatoes, Veggies, whatever)
Take this:
http://www.gnc.com/sm-gnc-pro-perfor...i-2133628.html
If taken with Whole Milk it will give you over 2000 calories in one serving.
The end.
Yeah, but as always consult your physician before engaging in any type of weight lifting regimine or workout and do whatever works for you.
Just make sure you tear your muscles up good, give them lots of protein, nutriets, and 3 days rest in between and your good to go for that muscle group(s). You can work out every day of the week if you keep that mentality.
I wouldn't break out the heavy lifting yet if your 15. I knew some really strong guys in middle school that didn't grow much taller in high school.
Yeah they could bench 250-280 at 16 years old, but they ended up below average height. They probably shorted themselves 1-3 inches.
At 15, I think you should workout as many days as you want to and stick to building exlposiveness - not bulk strength.
Make sure you put at least 600 lbs on each side and have your spotters (parents?) get the bar directly over your head before you lower it.
5 days a week... kinda too much for me... and don't have the time.
I take this http://www.gnc.com/product/index.jsp...entPage=search
and some kind of carb or calorie shake
^only on workout days though
kris is a bulldog. no . listen to his advice fo sho!
Take a look at this perspective, most people in our range 15-20, spend around 2 hours or more watching TV, staring at a computer screen, with a playstation, porn, on the phone, or listening to music. Instead of doing that take that 2 hours and listen to music while working out.
No offense, but my shake has 148% of Protien and 118% of Carbs, while yours only has 84% and 5%.........weak.
I gained 20 lbs in less than 3 months with that diet.
Last edited by E20; 08-08-2007 at 12:30 AM.
Norcal says he is 6 feet, he is already above average height, but yeah he still could gain lots of inches. I hindered my growth because I lifted weights with bad form in the 7th grade.
Why say in the 7th grade? Say Last year!
supplements are for pussies
Upright rows with free weights and shoulder presses with dumbells.
1 and 2 and 3 and 4 and get them sit ups right in tuck your tummy tight in. Do your crunches like this. Give head, stop breath, get up check your weave. Don't drop the blunt or disrespect the weed. Pick up your son or disrespect your seed. It's a party tonight and ohhh shes so excited. "Tell me who's invited". You, your friends and my .
Wash your mouth out, young man!
E20 - why do a reduced weight on the 3rd rep? I know that's what people are doing these days, but can you tell me why? I work out and do 3 sets of 8-10 at the same weight, although I'm not trying to build bulk.
Also, if Norcal is 15, how can he drive?
Just weight lift whatever you'll know its working when you can barley move your arms, then you are a man.
Shake smack???
Now that doesn't sound especially healthy. Hope you don't get diabetes when you get older.I gained 20 lbs in less than 3 months with that diet.
-You should never work the same body part two days in a row.
-at your age you should probably lift no more than 5 days a week
-if your going for power, warm up light, then increase rapidly until you can only get about 2-3 reps.
-if your trying to tone your muscles, (which is what I do, cause im already pretty big) you only work out one part a day but do a crap load of lifts
Biceps
-hammer curls (free weights)
-regular curls on the bar
-super 21's
-Lat pull downs
Triceps
-Pull downs with both arms (machine, and go light but go very slow)
-Pull downs with alternating arms
-do the thing where you go behind your head and pull up(free weights)
-close grip bench press (light weight)
-skull crushers
Chest
-Bench
-Incline
-Bench again, except lighter weight
-cable cross
-some machine where you rest your forearms and then move them in
-dumbell bench
Shoulder/Traps
-Military
-Military (free weights)
-free rows
-Lat pull downs
-shoulder shrugs
those are just some examples. its hard to tell someone "how to workout," there's no easy definition. Im not really sure what to tell you when it comes to diet cause i never took supplements.
also, after you do lower body be sure to get a cardio workout too, unless you want your legs to get really big, but then you'll probly get really slow
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