NotHappy

G'day,
I'm 16 years old (male) interested in Weight training, body building etc. etc. etc...
last year I trained 1 hr a week on Wednesday Nights At College for my sport, Volleyball.

I'm considerably short, (under 6ft) and i'm a setter in Volleyball, I like to play all 3 positions, back court, spiker, setter. We play back court setter sometimes.

Could anyone email me some information on what I need to do to build up a good body, whether or not I should stay at the school gym. What a good program for me at my age is, What I should be eating, When I should be doing things *eating etc.., my timeline is way out of whack at the moment. (i'm up at 3am) lol.

I weigh about 65kgs and i'm not overweight, I just want to build muscle, And have a good body for when i'm older.

I saw a quote before reading other posts "A healthy body is a healthy mind" and agree with it and want to continue my ambition to follow that idea.

Thanks for anyone who can help..
Much appreciated


(Not Happy) - Don't worry, i'm happy, it's just my nick don't flame me!

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"Your Not Drunk If You Can Still Feel The Floor"

"If Life Is A Waste Of Time And Time Is A Waste Of Life. Then If We Get Wasted We'll Have The Time Of Our Life"

[This message has been edited by NotHappy (edited 02-03-2001).]

Prince

Well, I don't think anyone's going to e-mail you, that would defeat the purpose of this board!

I would suggest a workout of 4 days per week, here's an example:

Day 1: Upper body
Day 2: Off
Day 3: Lower body
Day 4: Off
Day 5: Upper body
Day 6: Off
Day 7: Lower body
Repeat!

This is only an example, but it will work well to build a basic foundation.

Your work-outs should consist of mostly compound exercises for the first several months. Such as, bench presses, squats, rows, deadlifts (I prefer stiff legged), etc.

Not many beginners ever follow this advice, but if you do, you will be pleased with the results.

Why don't you post your current diet, and we can go from there on what you should be eating.



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train hard!

NotHappy

okay I'll be honest
I'm a teenager..
We eat anything anytime...

Usually this is what I have

Muesli bar/cereal/muesli & yoghurt for breakfast

Something sweet for morning tea (otherwise nothing)

Sandwich or roll for lunch.. Meat usually

Tea, Pasta.. I at least have pasta once a day. Weights trainer from last year said it was great for carbohydrates and keeping muscles in top condition.. But I want to build muscle and power!!

Otherwise tea is baked tea, another roll, fish, chicken, occasional take out..


Recently I've been eating anything though as I am on school holidays but if you have any idea of a diet I should follow i'd be happy to put in a good effort to follow it if I will notice some changes in my body.


Just a few questions.
Will jogging 2km's + a day make me more powerful or would I be better off spending that time in the weights room.

Also with that program that you advised me, Why only work separate muscle groups on different days. Last year when I trained I would work on my whole body in one night .

Also, how long would those training sessions go for?

Thanks for your help prince.

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"Your Not Drunk If You Can Still Feel The Floor"

"If Life Is A Waste Of Time And Time Is A Waste Of Life. Then If We Get Wasted We'll Have The Time Of Our Life"

Pump_Daddy

Hey Not Happy im 16 too and i could give you a lot of good suggestions because I know how its like. I will help u in anyway I can. Hit me with an email or somethin cuz i dont really have a lot of time and Ill post you a good routine in a couple hours.

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Got Muscle?
Train hard, play fast, go strong.

Mule

The main thing is not to get discouraged. This is not something that will come over night. Just take the time and have the patients. Most of these guys know their stuff. (I wonder about soccerstar67, he is nuts...) Just try things until you find what you like and then go with it.

NotHappy

Thanks, if anyone else can help, i'd appreciate it.

I wrote you an email Pimp_Daddy

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"Your Not Drunk If You Can Still Feel The Floor"

"If Life Is A Waste Of Time And Time Is A Waste Of Life. Then If We Get Wasted We'll Have The Time Of Our Life"

Pianomahnn

I ran cross country for 6 years or so, and nothing takes the place of running. It builds stamina, makes your body much more efficient with oxygen (which is VERY vital), and makes your body overall, quite toned (of course, dependent on your diet).

I would never suggest stopping running to lift weights. You should do a combination. Also, try not to just run for your cardio exercise. If you've never used a REAL stairmaster, I suggest you try it out. It gives me a workout!! And really builds up your legs so you can jump for that volleyball.

Hope this helps a little bit.

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Pianomahnn.com

Life is fun!!

Large And In Charge

Mule hit the nail right on the head, you have to have patience. So many people are looking for that 1 pill/supplement that will magically transform their body and I can tell you first hand that's not ganna happen. Being successful in achieving your fitness goals takes, what I call, the 4 Ds, desire, dedication, determination, and discipline! You can have the desire but if you don't have the discipline it's not ganna work. You can have the dedication and go to the gym regularly but if you're not determined once you get there, then that's not ganna work either!

The first thing you need to do is establish some goals for yourself. Without a goal, you're really working hard for no purpose. Once you get your goals down, you need a plan of attack and that's where we can help. People like Prince, Scotty, and myself have been working out for 16 years + each and over the years we all have picked up little tips and tricks that might help you. There's also allot of other people on this board that knows their stuff. I'm not mentioning names but let's just say they've impressed me!

Another thing you need is a good support group and that's where we can also help! Everybody has their days where they get off track a little and need some encouragement getting back. We've all been there and done that so you're not alone. Good luck, stay focused, and you'll do fine.

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If you build it they will come

Scotty the Body

Geez large, what else is there to say after that.

All I can say is LEARN as much as you can and try a few diffrent things.
Make plans and goals, don't go into it without or you'll get discuraged quickly and probably give up.
The most important things I've learned about weighlifting and exercise in general is learn all you can about diet and get enough rest, they're the two biggest things to growing.

Good luck and ask any Q's you want.

Mule

Another thing is to read as much as you can about the subject.

NotHappy

Great, thanks for all the help, it's nice to know i've got some support out there.

Okay so I'm not to sure about these goals but ill set some short term ones.

By the end of feburary I want to have a diet worked out and a training program to make me leaner and more defined which will consist of jogging.

I don't know how i'll do this, i'm asking you guys to direct me in the right direction, or waiting for Pimp_Daddys email reply.

Also will the Upper body, day off, lower body, day off, upper body, etc.. program work? it sounds different, but is there a good theory behind it?

Hope u guys can help, thanks for the help once again, it's great i can ask some guys with experience without feeling stupid as hell

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"Your Not Drunk If You Can Still Feel The Floor"

"If Life Is A Waste Of Time And Time Is A Waste Of Life. Then If We Get Wasted We'll Have The Time Of Our Life"

Mule

Your welcome!

Scotty the Body

The idea behind doing one body part once a week or at least 72 hours before doing it again is that it gives the muscle a chance to fully recover.

If your working out the same muscle each day, it never has a chance to recover therefore it will either not inprove in strength or may even get worse. It could also lead to injury.

Doing Upper body, lower body works well as it gives the muscle time to rest before working it again.
Some muscles like Abs, Calves and sometimes arms can be worked more than once a week as they tend to recover quicker.

As a beginner, I would learn the basic core ecercises, Squats and deadlifts work the whole body LEARN THESE as well as Bench press, millitary press, Barbell curl, narrow grip bench are all you realy need to start with.

NotHappy

Cool, Scotty the body *lol* (my real name happens to be Scott)

Can someone explain Deadlifts? I know squats, I can squat 80kgs 10 reps easy and that was last year. Don't know what my maximum is never really pushed my spine that far *laugh*...
What's "narrow grip bench?"
What's a decent weight to start barbell curls on? just whatever feels heavy?

Also, For muscles to become defined and basically look like i've got an awesome six pack - Would I be better off doing Long duration light ab work or Short duration High intensity fast as possible sit ups with extra weight?
I want a six pack!!

Can someone tell me some of there easiest techniques of doing ab work, most effective.. and also how to give your abs some extra weight to lift? Just hold 50kg weight on your chest? not too comfortable lol.

Thanks again for all the help and encouragement guys!!



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"Your Not Drunk If You Can Still Feel The Floor"

"If Life Is A Waste Of Time And Time Is A Waste Of Life. Then If We Get Wasted We'll Have The Time Of Our Life"

EarWax

Hi NotHappy,

I'm not gonna do deadlifts anymore cause i'm probably not doing them right. But basically you have a bar with weights on the floor, and you lift it to your waist. It's advanced so ask a moderator.

Narrow grip bench I believe is like a chest press except your hands are closer together. This is to work the triceps more.

Hmm barbell curls. If your a beginner, try a 45 lbs bar first week and then try increasing the weight next week, so on and so forth. That's how I started anyway.

Abs.. well if you wanna see them, cardio and diet. I can see mine barely, and I work them like once a week but I still could loose some fat poundage to make them more defined. Anyway, from what I hear, cardio and diet are the key to abs. I do machine crunches, cable crunches, and inclined situps.

Hope you get your six pack (of abs, not beer)

Large And In Charge

I e-mailed you a web site Nothappy that explains the deadlift and also shows you a demonstration of it but maybe it got lost in the mail! lol Just in case it did, here it is again;
http://gymamerica.com/gymamerica/exe...,3124,,00.html

Go to the back section and click on deadlift. There's also many other exercises there that you might be interested in.

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If you build it they will come