TheStuff

Sup everyone, I just turned 15 a couple of months ago, and I am starting to lift agressivly for football. I am currently 5'7"-5'8" and 135 lbs. I have been lifting since I was 14 1/2 but I am just starting now to go to the gym 2-3 times a week.

I signed up to ask you guys what I should do. I usually go to the gym and work with the dead weights and do 4 sets of 8 curls with 20lbs for my biceps, then 30lbs 4 sets of 10 for my triceps, and then I do 4 sets of 10 of 40lbs standing curls. My arms are mostly pumped after that, but what do you suggest I do? I am looking to work on my pecs and biceps/triceps the most, my legs I know how to work those.

So what I am asking is what should I do, how many reps, what weight, etc. And what weight should I be at for my age? I am at 135 right now, and I am trying to gain more weight. Thanks.

P.S. Yes I know I am weak and small, that is why I am starting to lift more and asking you guys.

Slim Jim

You need to focus on strength exercises like Squats and Deads, all the curls and kickbacks in the world ain't gonna make you big.

Use like 2-3 exercises for small muscles and 3 to 4 for large.
Keep your rep range around 6-8, if your new to an exercise, keep your reps around 10 till you get use to the movement, then start adding on the weight and lower reps.

Oh yeah, you ain't gonna get big if you don't eat big and get plenty of rest.

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I wish I hadn't eatin that.

crmkorn

that is some good advice slim, beginers can benefit alot by doing a full body w/o using compound movements, squats,deads,chins,rows,bench,overhead presses 2-3 times a week. I would divide them into 2 routines and do them every other day or every third day if you have a problem recovering. as far as sets and reps, many options, but slim has the right idea, there is also 5x5, 20 rep squats, etc.......

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by crmkorn on 06-29-2001 at 06:00 PM]</font>

crmkorn

Oh yea, one more thing, Welcome to the board, both Slim Jim and The Stuff. I'm sure you will like it here.

James

I would wait until you stop growing personally, before liftin anything heavy.
I have bad elbows because of liftin heavy weights when I was young.
Thats my opinion

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Never too old..

TheStuff

James, what kind of elbow problems? I don't know if anyone else has this, but when I do tricep workouts or like pushups my right elbow like clicks when I go past a 90 degree angle. It's like the out part of the inside of my elbow that pops, I don't know if it's two bones rubbing together or what. This happens in my left elbow too, but not as much as my right. Is this what you have James, and has anyone had this before, and if so, what can I do?

crmkorn

15 years old is plenty old enough in my opinion, i wish i would have stuck with it when i lifted at 14. Just dont over do it. Maybe James just had (has) bad elbows to begin with.

ALBOB

I'd go a step further and completely eliminate isolation movements. Concentrate on building strength and mass with the big compound movements like squats, dead lifts, presses and pulls/rows. These are the exercises that will benefit you in the long run, especially in football. I noticed in your current routine you've already fallen into a common trap, putting all your effort into working the "show" muscles to death. Yeah, arms are what people see first, but unless you work the big muscles your arms will get to a certain size and just stop growing. The next time you go to the gym do nothing but pressing movements, and I mean real hard, gut busting sets. See how your triceps feel the next day or two. After that, so the same thing with pulling movements. See how your biceps feel after that. By working the big muscles your arms will get big automatically. I a couple of years, AFTER you've gained some decent mass, you can start with the isolation movements to add shape. Right now concentrate on getting big and strong. You do that with compound movements.

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Life is hard so quit whining and go out there and be alive.

TheStuff

So what you are saying just work one day with just triceps? and then the next day work on biceps? So your like splitting my arm up (bicep and triceps) and just concentrate on them per day? Hmm, well I work on my biceps and triceps but by the end of the day, I can really feel it in my triceps, and the next day that are very sore. I don't know if it's because I don't use the triceps as much, or if my biceps are just used to being sore. I never feel my biceps being sore, it's always my triceps. What do you suggest for a rutien (spelling) for day to day? Like I went online I looked on day to day rutiens and I follow that some times, but what do you suggest? Thanks

Prince

At your age a full body work-out every 5th day would be good. Or break-up your upper and lower, do each once per week.

Like the others said, concetrate on compound movements.

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Just because the majority believes it, does not make it true!

MightyKing

Most football coaches make a routine for the players to do. Certain routines for quarterbacks, linemen, defensive end, etc...ask your coach or soon to be coach.

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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard

ALBOB

NO, you mis-understood. I mean DO NOT work triceps and DO NOT work biceps. I mean work your chest with pushing movements and that alone will work your triceps. Then go work nothing but your back by doing pulling movements and that will work your biceps. DO NOT do ANY pure arm movements. The other, big exercises, will give you big arms.

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Life is hard so quit whining and go out there and be alive.

shooter

I think you've hit the nail on the head. I agree with ALBOB! Compound movements to start!

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If you can't run with the big dogs...don't get off the porch.

FITGUY

i agree

TheSupremeBeing

Don't worry about stunting your growth or whatever, it won't happen.

As a beginner, you will get better results with more volume and frequency. For some reason people are under the impression that you should start with very little training and progress to more, this is the exact opposite of what you should do.

Here's what I suggest:

Monday

Bench Press - 3x8-10
Dips - 3xfailure
Flye - 3x8-10
Shoulder Press - 3x8-10
Side Lateral - 3x8-10
Close Grip Bench - 2x8-10
Skull Crusher - 2x8-10
Weighted Cruches - 2x10-15

Wednesday

Squat - 3x8-10
SLDL - 3x8-10
Leg Ext or Leg Curl - 3x8-10 (alternate)
Chins-3xfailure
Row-3x8-10 (whichever row you prefer)
Pull Over - 3x8-10
Shrug-2x8-10

Friday - Repeat Cycle

Take all sets to failure, perform a progressive warm-up on each primary exercise for the large parts (squat, bench press, chin). Add weight and/or reps to the bar EVERY SINGLE WORKOUT. Eat like so: every 3 hours have a portion of protein, and eat as much carbs as possible until you feel full. Take some creatine and a multivitamin. Sleep 8 hours a night, 10 is better, and taking a 2 hour nap during the day is better yet. This plan cannot fail, it will work for everyone, and you are gonna pack on some muscle.

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Complex problems have simple, easy to understand, wrong answers.

KataMaStEr

I'm 15 years old and I started lifting when I was 12 years old and 5'8 now I'm 15 and 6'4 and I used heavy weights (not all the time) I'm sure if you do the exercise the right way IT WILL NOT STUNT YOUR GROWTH. I think that's bull shit what some people say that doing squats, deadlifts and that kind of stuff will stunt your growth, Just make sure you get enough rest and do NOT overtrain. Check my routine out

MON: Legs-Calves-ABS (Squats, Leg Presses, Seated Calf Raises)
TUE: Rest
WED: Shoulders-Triceps-ABS (Dumbell Presses, Military Presses, Standing Lateral Raises, Close Grip Presses, Lying Triceps Extensions)
THU: Back-Biceps (Deadlifts, Bent Over Barbell Rows, Standing Barbell Curls, Standing Dumbell Curl)
FRI: Rest
SAT: Chest-ABS (Barbell Incline Bench Presses, Dumbell Flat Bench Presses, Dumbell Incline Presses)
SUN: Rest

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Imagination without action is a daydream, action without imagination is a nightmare.

Charger

I know a Highschool football coach and I can just hear him now, Curls are for girls he'd say, are you trying to look pretty for the girls or play football? Forget all the isolation movements if football is you motivation, compound movements are the way to go, sqauts,deads, and bench press.

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Can't never did nothin,(Dedicated to my father)