Need help

altrocst · 02-05-2004, 05:08 AM

Hey,

I'm a teen and only have been lifting for about half a year. Im about 6"1 and weigh only 152 lbs! I really need help gaining weight in order to put on more muscle mass. Any suggestions? Also, my goal is to be able to do around 220 on the bench press is this at all possible to do at my current weight level? and any tips or suggestions on any of this would be most appreciated. Does weight depict how much weight you can lift? (Also I don't use any steroids nor want to)

These are my current weights:

Tricep pulldown: 70 4 sets of 8
Bench press: 135 4 sets of 8 - 1 rep max = 165
Barbell Curls: 30 4 sets of 8
Leg Extension: 160 2 sets of 12
Shoulder Press: 110 4 sets of 8

Thanks for the help.

atherjen · 02-05-2004, 05:30 AM

check out the stickys in the dieting section. Great info on bulking diets and food options in there!

should definitly help.

and no your bodyweight doesnt have anything to do with how much you can lift(well pretty much anyways). Im not a large woman and I like to lift very heavy. strength and weight differ.

**CowPimp** · 02-05-2004, 12:00 PM

Some people are capable of benchpressing twice their bodyweight or more, so your goals are very acheivable. It is good to do a full body workout routine about 3 times a week when you first start lifting.

Your routine is fairly complete, but I would add in something for your back. Deadlifts are my favorite. As well, you should add something in for your hamstrings and gluts. I would suggest doing full squats and/or straight leg deadlifts. I also think closegrip benchpress would be a better tricep lift than pulldowns. It is more of a compound movement, which is also good when you first begin to lift.

altrocst · 02-05-2004, 12:26 PM

Thanks for all the help. Im also just wondering how long it takes to increase weights on the bench? Because for me it seems my triceps have the grown the fastest of all my muscle groups, and the bench seems to take its time. Lastly, how does my workout look? Should i add more sets, and/or should I ever work out more than 3 times a week as time goes on?

Deeznuts · 02-06-2004, 10:42 AM

Like anything it takes time. Please don't concentrate only on the bench press though. My bench is pretty impressive for my body weight , but it really gets on my nerves when people come upto me in a gym only worried about how much I can bench. It's only ONE excercise that's working ONLY your upper body. Don't get me wrong bench is a great excercise in that it somehow works most of your upper body muscles, but the key is to not exclude and target different muscles as well. You won't get stronger from doing bench press all the time. There's several other excercies that would increase your bench much more than just doing bench itself. Bodybuilding.com has a great series of articles on increasing bench press. But don't exclude your legs and any other excercises your body may need.

02-05-2004, 05:08 AM	#1
altrocst Registered User Join Date: Feb 2004 Location: Connecticut Posts: 2	Need help Hey, I'm a teen and only have been lifting for about half a year. Im about 6"1 and weigh only 152 lbs! I really need help gaining weight in order to put on more muscle mass. Any suggestions? Also, my goal is to be able to do around 220 on the bench press is this at all possible to do at my current weight level? and any tips or suggestions on any of this would be most appreciated. Does weight depict how much weight you can lift? (Also I don't use any steroids nor want to) These are my current weights: Tricep pulldown: 70 4 sets of 8 Bench press: 135 4 sets of 8 - 1 rep max = 165 Barbell Curls: 30 4 sets of 8 Leg Extension: 160 2 sets of 12 Shoulder Press: 110 4 sets of 8 Thanks for the help.

02-05-2004, 05:30 AM	#2
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	check out the stickys in the dieting section. Great info on bulking diets and food options in there! should definitly help. and no your bodyweight doesnt have anything to do with how much you can lift(well pretty much anyways). Im not a large woman and I like to lift very heavy. strength and weight differ.
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-05-2004, 12:00 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Some people are capable of benchpressing twice their bodyweight or more, so your goals are very acheivable. It is good to do a full body workout routine about 3 times a week when you first start lifting. Your routine is fairly complete, but I would add in something for your back. Deadlifts are my favorite. As well, you should add something in for your hamstrings and gluts. I would suggest doing full squats and/or straight leg deadlifts. I also think closegrip benchpress would be a better tricep lift than pulldowns. It is more of a compound movement, which is also good when you first begin to lift.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-06-2004, 10:42 AM	#5
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	Like anything it takes time. Please don't concentrate only on the bench press though. My bench is pretty impressive for my body weight , but it really gets on my nerves when people come upto me in a gym only worried about how much I can bench. It's only ONE excercise that's working ONLY your upper body. Don't get me wrong bench is a great excercise in that it somehow works most of your upper body muscles, but the key is to not exclude and target different muscles as well. You won't get stronger from doing bench press all the time. There's several other excercies that would increase your bench much more than just doing bench itself. Bodybuilding.com has a great series of articles on increasing bench press. But don't exclude your legs and any other excercises your body may need.
	Desire.Dedication.Deeznuts

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02-05-2004, 12:26 PM	#4
altrocst Registered User Join Date: Feb 2004 Location: Connecticut Posts: 2	Thanks for all the help. Im also just wondering how long it takes to increase weights on the bench? Because for me it seems my triceps have the grown the fastest of all my muscle groups, and the bench seems to take its time. Lastly, how does my workout look? Should i add more sets, and/or should I ever work out more than 3 times a week as time goes on?