Thread: I'm 15, need weight lifting tips

welcome...There a lot of good info here.

Welcome to IM.

As an ecto, youre gonna have a hard time adding mass as it is... add in all that cardio you do with track, and its gonna make it even harder. It's certainly possible though, you just need to learn to eat... and eat, and eat, and eat.






































And then eat s'more.

But check out the diet and nutrition forum, especially the stickied threads at the top of the page. You might want to browse through some of the journals in the journal section, too... give you some ideas on what to do.

Thanks, i'll try and eat more, I already eat about 2200 calories every day, but anyway, I was wondering how long do you think it will take to see some results?

I just started doing 4 sets of 10-12 curls, bench, dips. 200-300 curls (easy for me) with 10 pound weight on my chest, 5 sets of 12 complex, and about 100 pushups, in all about 56 minutes? How long do you think it will take to start seeing results? Today is day 2 btw.

oh sorry forgot to post the weights I do those with:

Bicep Curl: 20 weight each arm
Bench: 75 pounds
Complex: 30 pound bar

Well, i think some type of plyometric routine would be best for you, considering all your sports. You should start a new thread here asking about plyometric exercises, since im really pretty unfamiliar with them.

Is there any chance you could get access to a real gym, with equipment, weights, and such?

yea, actually I do with Cross Country/Track one of the school gyms, Naples High School, along with the other 7 high schools in Naples Metropolitan Area, have state of the art gyms, but the best 2 gyms at school are reserved for football and wrestlins, so Cross-Country/Track shares the other 3 gyms with Baseball, soccer, tennis, swimming etc. But it has all the basic equitment, a huge assortment of medballs and dumbells, benches, delt. machines, all the standard machines, but no rowing machines though or cable machines, but just about everything else. But I can only get acceses to those about 2-3 times a week, and every other day we have to do the following from Mrs. Lemmond

3 Sets of 10-12 of the following:
Bench - 65-80 pounds
Dips (or 50 of the modified beginner dips, I do the regular dips on the machine)
Bicep Curls - 20 pounds
Complex - 30 pound bar

and on every other day:

3 sets of 10-12 of the following:
Quad Lifts - 30-40 pounds
Hang Downs - 45 pound bar
Calf muscle (forgot the name to it) - 30-40 pounds
hurdles w/weights - 20 pounds, each hand

and I do what i posted earlier by myself every night, because we don't always lift for CC/Track and have to skip it if we don't have enough time, so I get into one of the NHS gyms, on average 2 times a week, but we also do a vigorous ab workout every other day and/or an oblique workout.

Thanks for all ur help to btw

You've got a good foundation Kevin, keep up the good work. If you're really serious you can refine your workout and diet. Bodybuilding's one of the sports where knowledge is power. The more you learn and know about training and nutrition the better off you'll be.

Thanks for all your help guys

You should eat a lot more. 2200 calories is nothing. I eat over 5000 calories on some days and I only do cardio for about 3 minutes 1-2 days per week. Most likely you're going to have to gain some fat to gain muscle, which is known as bulking. I know you don't weigh too much, but you're 15 and extremely active so you need to compensate.

I only have dumbells, a benchpress with bar, leg attachments at the end of my bench, a preacher curl pad, and a pull-up bar. There is plenty you could do with that. Workout your lower body more too. Try a routine like this:

Monday, Wednesday, & Friday:
3 x 6-12 Bench Press (Chest & Tris)
3 x 6-12 Military Press (Shoulders & Tris)
3 x 6-12 Wide Chinups (Upper Back & Bis)

3 x 6-12 Deadlifts (Lower Back & Legs - Quads)
3 x 6-12 Squats (Legs - Quads & Gluts)
3 x 6-12 Straight-Legged Deadlifts (Lower Back & Legs - Hams & Gluts)

Switch around the lifts often (Replace Bench Press with dips for example). I switch every 12 weeks, and I switch the order of the lifts weekly. More frequent changes are better. I have a feeling you do a lot of ab workouts for your school sports, but if not, then ad some in.

I know there aren't direct arm lifts, but it's not necessary on a routine like this. The arms assist greatly in all lifts and can be overtrained easily. If you need to throw in a couple of sets for you arms, then you will discover this from knowledge.

thanks alot, i will start that tommorow.

hey buddy your gunna need to eat really fatty foods to gain some weight ..after you gain some weight your gunna have to turn that in to muscle and 2500 calories a day ? thats nothing!!!!!!!! especialy if your running 7 miles trust me on this i had to do the same this when i was young just eat fatty foods then turn it into muscle good luck kevin

Originally Posted by lecarl

hey buddy your gunna need to eat really fatty foods to gain some weight ..after you gain some weight your gunna have to turn that in to muscle and 2500 calories a day ? thats nothing!!!!!!!! especialy if your running 7 miles trust me on this i had to do the same this when i was young just eat fatty foods then turn it into muscle good luck kevin

you must be a super hero!

hey buddy your gunna need to eat really fatty foods to gain some weight

He would need to eat carbs and some healthy fats. Not fatty foods.

..after you gain some weight your gunna have to turn that in to muscle

How do you turn weight into muscle. The weight that he is supposed to gain is lean mass. Not just "weight".

just eat fatty foods then turn it into muscle good luck kevin

WTF?

Originally Posted by lecarl

hey buddy your gunna need to eat really fatty foods to gain some weight ..after you gain some weight your gunna have to turn that in to muscle and 2500 calories a day ? thats nothing!!!!!!!! especialy if your running 7 miles trust me on this i had to do the same this when i was young just eat fatty foods then turn it into muscle good luck kevin

Listen to nothing this person says.

Originally Posted by lecarl

hey buddy your gunna need to eat really fatty foods to gain some weight ..after you gain some weight your gunna have to turn that in to muscle and 2500 calories a day ? thats nothing!!!!!!!! especialy if your running 7 miles trust me on this i had to do the same this when i was young just eat fatty foods then turn it into muscle good luck kevin

You can't turn fat stores into muscle. Dumbass. And 2500 calories isn't "nothing" for somebody who weighs 100 lbs.

I eat over 5000 calories on some days and I only do cardio for about 3 minutes 1-2 days per week.

, that's it? Or was that supposed to be 30?

Originally Posted by lecarl

hey buddy your gunna need to eat really fatty foods to gain some weight ..after you gain some weight your gunna have to turn that in to muscle and 2500 calories a day ? thats nothing!!!!!!!! especialy if your running 7 miles trust me on this i had to do the same this when i was young just eat fatty foods then turn it into muscle good luck kevin

Do people realize this thread is very old?

We do now