Thread: What goals should I be looking at?

Hey buddy...I started when I was 16 and I weighed 125 too. What you need is a very basic program in the beginning...

-squats or deadlift off floor
-bench press
-bent row
-military press
-barbell curl
-skull crusher
-crunches

After a couple of warmups for each exercise, do 3-4 sets of 8-10 reps of each in PERFECT FORM. When you can't do another rep with perfect form, terminate the set. For curls and skull crushers, you will only need 2 sets each. Try to increase the weight on each exercise at every workout, but try to still get 8-10 reps (except on abs, where you can do more reps).

This will give you a good base to work from. Do this routine 2-3 days per week on non-consecutive days.

Eat well and eat alot.

Get your sleep.

Do this and you will grow!

good advice from a good man! stick with the basic lifts to build a solid foundation and you will see tremendous results!

Originally posted by Yanks20
good advice from a good man! stick with the basic lifts to build a solid foundation and you will see tremendous results!

no matter how slow the progress may seem like it is coming, DO NOT GIVE UP!!! the results will come with dedication and hard work. Like they said, stick to the big movements and EAT EAT EAT, and sleep good also

Welcome to the board TFFY!!!

Yup like Gopro said, keep it simple, the one thing I wish I'd learned at your age was DIET DIET DIET, so check out the nutrition board.

I was 14yrs when i started lifting. All i knew were the main lifts such as bench press, squat, rows, curls etc... all the ones Gopro listed are great for building a foundation. I am now 18yrs old and have done 2 competitions. The big things to remember are to Eat, Eat, Eat, Eat and EAT. Dont worry too much about your body weight if it is staying the same, but look at your lifts. If there getting easier add like 2 1/2 lbs a week or every two weeks and trust me your body weight will go up. I did this when i started out and at first i didnt see much difference but after 6 months of adding weight, my training partner was amazed at how much i changed. Now i do advanced training for competitions but i still do the basics to keep my thick mass.

i weighed 145lbs at 14yrs old now 4 yrs later i weigh 215lbs at 5'9in.

keep it simple, get some nutrition books and read, read, read, to learn more about Mass diets and Cutting diets.

good luck bro, its all up to you now.

lmfao@kane

by the way, Eat steak and squat.

squats messed up my shoulder plates so i just stick to leg presses leg curls and leg extentions

Shoulder plates?

love to hear him eplain that one!

Thanks for the reply guys. It's hard for me to get a solid routine going because at school I am in athletic PE, so we lift there, but we don't have much time to basicly we just switch between doing bench, squat, deadlift, and powercleans. Most of the time you can only do 1 of those things in a class period. Then I lift at home, but I just have a bench with a leg curl addon, and I have dumbells. I have a membership at our local gym, but I'm only 15 so it's hard for me to always get a ride down there when I need to. So right no, I just lift when I can lift, and I think I am over doing bench because that is the easiest thing for me to do at home, and I bench almost everyday, and I find myself lifting less then what I used to, even though I have been benching more.

TooFast

Yup, if you don't give your chest time to recover that is what happens. Your also prone to injury if you overtrain it.

I'd work on deads, squats and PC at school and leave your chest for home if thats the way your schedule works.

What would be a good target weight range for the main workouts for someone my age and size? (15yrs, 125lbs, 5'10")

That’s hard for any of us to say. Basically, pick a weight (you know you can lift) if you can get 10 reps, and then up the weight till you struggle for that 10’Th rep.

Originally posted by Yanks20
love to hear him eplain that one!

what would you like me to eplain, buddy?

What are shoulder plates??????

hey i dont know the doctor said shoulder plates i didnt ask i think they are those 2 bone "plates" on the back

Originally posted by TooFastForYa
What would be a good target weight range for the main workouts for someone my age and size? (15yrs, 125lbs, 5'10")

Everyone's body reacts differently to weights. So its hard to say what your target should be.

You might be strong for your body weight and thus have bigger goals ahead. But YOU are the only one who knows how much weight you can handle. I have a buddy that is 28Olbs of fat and is not strong at all. Then again he doesnt workout

well i weight 180 and used to bench 250-270 but ever since i injured my "shoulder plates" i havent been the same

PROPER FORM BRO!!! CANT STRESS THAT ENOUGH

but i love lifting heavy its what i live for (used to live for)

that is probably why you got injured in the first place. you just cannot decide one day that you are gonna go extremely heavy, you have to gradually build up the strength to handle the heavy weights.

i did build up my strenght gradually for 6 months

Originally posted by gopro
Hey buddy...I started when I was 16 and I weighed 125 too. What you need is a very basic program in the beginning...

-squats or deadlift off floor
-bench press
-bent row
-military press
-barbell curl
-skull crusher
-crunches

After a couple of warmups for each exercise, do 3-4 sets of 8-10 reps of each in PERFECT FORM. When you can't do another rep with perfect form, terminate the set. For curls and skull crushers, you will only need 2 sets each. Try to increase the weight on each exercise at every workout, but try to still get 8-10 reps (except on abs, where you can do more reps).

This will give you a good base to work from. Do this routine 2-3 days per week on non-consecutive days.

Eat well and eat alot.

Get your sleep.

Do this and you will grow!

Can someone explain to me what "bent rows" and "skull crushers" are.
Thanks

Kane, do you mean your scapulas? (shoulder blades)

If so, how did you damage them squatting?

Originally posted by TooFastForYa


Can someone explain to me what "bent rows" and "skull crushers" are.
Thanks

bent rows: Slightly bend the knees and with a slightly wider than shoulder width grip, pull the bar between the sternum and belly button. Make sure to stay bent over nearly parallel with the floor to work the mid back and lats. Keeping more erect will transfer the tension to the upper back, traps, and rear delts. The overhand grip works better than the under hand grip. Experiment with either or. Try to keep back straight, rounding the back for variation will work less upper back, and more lower lats.

Skull crushers: Using an E-Z curl bar, lower the weight to the hairline at the forehead. Return the bar to the starting position, lock out, and tighten the triceps. You are lying on a bench facing up.

Practice first with no weight to get the feeling of it. Until you feel the specific bodypart being trained then and only then should you add weight.

oh yeah lol he did say Blades now i remember well the heavy bar was pressing against them and one day my left one just kinda sunk towards my ass