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.

Thread: Need help

Thread Tools

Display

Need help

Posting Permissions