getting started

[ifixedit]

ok, first, let me tell you a little bit about my self. im 16, going on 17 in jan. about 5'8/5'9 and 140 pounds. i feel it is time to get serious about weight training, you can say im pretty scrawny. my top prioritys are my abs/pecs/and can you weight train your back? becuase i dont have the best posture and im kind of "broken", my pecs are just almost bones showing. i would also like to work on my biceps/triceps and arms because i honestly have no strength, i cant push a lawn mower up the hill! and then my calves, as the seem to have turned to fat. but overall, a whole total body workout is what i need.

the problem is, i have no idea what to do, i am completely new to weightraning, i dont know what the lingo is. so if someone could help me devise a workout plan, and get me started that would be great!! i have the weider 8630 system (manual at this link http://www.iconservice.com/pdf/WESY86301.pdf) from somewhere, but ive never touched it and thats the only equipment i have, id like to make use of it, unless some other equipment is totally necessary. i have no clue what each of those station does, so if you could help me also. should i just start with pushups/crunches? and how about diet? remember, im a newbie to this, so no details are too small!

thanks!

 

[Squaggleboggin]

Go to exrx.net. You will find a directory with a ton of exercises and what they work. It's good that you mentioned back; legs and back are by far the most important things to work, so you're already on the right track. Whatever you do, don't let some forum moron discourage you. If this is something you really want, just go after it and never quit. Farmiliarize yourself with the form on the exercises; make it perfect before you go up in weight. Take advice from mostly people who have a lot of posts and seem to be respected by other members. Just remember that knowledge is your best friend.

 

[goandykid]

start by reading all the stickies posted on thsi forum already, it should teach you the basics ie. Eat alot, protein, how to lift, when, how much, etc. I dint look hard at ur eqpmt b/c every time i open a pdf file mozilla fucks up, but ur obviously trying to bulk, so eat alot, and lift hard and heavy. the mods will b able to answer this alot more clearly than me, just read the damn stickies

 

[ifixedit]

alright, thanks for the encouragement!!! i definately need it!!! i started reading the sticky's and all, but some of it is still a little confusing. what i need is a good guide/book. anyone know of any out there (preferably on the internet) that you recommend. im still lost on the diet part, and the vocab and lingo. thanks!

 

[Squaggleboggin]

If you ever need more encouragement, you can feel free to PM me. I've been discouraged by things before, and it's just important that you realize how much you want something. If you're willing to work for it, you can achieve anything (and that really is true). Read the stickies slowly and try to pick up on the different things. I'd suggest getting either training or diet down first. Trying to do both is hard, so once you have one figured out you can move on to the next one (it's worked for me so far).

 

[goandykid]

I'm almost exactly ur age, and i knwo the feeling. (17 on feb 2nd) I started lifting 2 years ago, and the first year I ahd the hardest time learning, staying motivated. It worked for em to jsut start easy, maybe 3 exercises a day, 4 days a week, and not worry about food. Once I had my schedule down, I started moving up on diet, protien intake, and much more lifting. Try any approach that works for you, best of luck.

 

[MyK]

congratulations on your decision to imrove yourself!

I bet you don't last a month!! prove me wrong!!!

 

[goandykid]

hahaha, theres som motivation for u, prove ron jeremy wrong

 

[ifixedit]

ok, so after reading all this, i think ill start fixing my diet slowly - so less on the junk food, but eating more calories/carbs. and for starters, i think ill start running 4/5 times a week and doing pushup/situps/stretches 5/6 times a week. im hoping it will help me get started, and also help me get a little bit for fit for tennis and in the spring, track season.

if anyone had a chance to look at the PDF of the system i have in my post above, let me know how i should get started at what station to use/how many reps/weight... pretty much the whole details.

and i might be thinking about this to early, but one of my friends said something about loaders or something like that? also mentioned something called Vitagro-CGL? whats all that about?

 

[goandykid]

supplement, check the supp section, all i take is protein, creatine, and then a multivitamin n fish oil

 

[Squaggleboggin]

Personally, I won't touch any supplements. All I take is flax seed oil (and a multivitamin), which is natural anyways (I just have it in capsule form). I think all natural is the way to go.

 

[goandykid]

protein squaggle?

 

[Squaggleboggin]

Nope. I'm doing good with my training, so now I have to fix my diet (it's not that horrible for the average person, but for a lifter it's terrible). I doubt I'll take any protein or anything other than what I'm doing right now, but I have to change something because it's simply unacceptable.

 

[goandykid]

as i eat my cocoa puffs and everything bagel, im amazed, nice dedication, especially so young. I'm no where near organized enuf for a fixed diet, so im jsut eating like mad, as much protein as possible.

 

[Squaggleboggin]

I only have dedication to my training right now. Others my age do a much better job all around (such as ihateschoolmt). That kid has some amazing stats... it's all about dedication. I'm trying to get my diet fixed, as I said before, but it'll be a gradual process using baby steps.

 

[goandykid]

Well, I'm your age, and I don't . Granted I weigh alot less, but I'm on a bulk as it is.

Not sure what my DL or squats r at right now, my max 1rm bench is 180, i weigh 155.

Would gains for sum1 ur, our, my age b that much better with a fixed diet?

 

[Squaggleboggin]

Most likely. I've made very good gains with a crappy diet, but having a clean one will help tremendously. Even changing the little things can make a big difference over time. Besides, it's better to eat healthy even if you're not working out.

 

[LexusGS]

Good luck man, just go easy on the weights, start off slow and light.

 

[ifixedit]

wow, you guys are really supportive, i appreciate it. could someone look at the manual for the system i have and tell me what stations they are and waht i could use them for, i dont know how i got the system, but its all the workout equipment i got, and ill just start with what i have. the link is here http://www.iconservice.com/pdf/WESY86301.pdf

heres a print screen from the pdf:

i found a sample workout here http://www.freedomfly.net/workouts/workout1.htm
that i want to try out, but i may have to adjust it for what i have. any help is appreciated, thanks all!

 

[Squaggleboggin]

I would strongly advise you, if at all possible, to get a set of free weights: an olympic bar and a bench. I would advise that bench to have a place to do free weight squats as well. Without free weights, you won't develop nearly as much strength as you potentially can with them. Even if you just get some at a garage sale or something, it'd be worth it even if it's not an olympic weight set.

 

[buildingup]

yeh when i was new i just used machine, i made some gains but when i changed to db bench press that was when i realised to make sure free weights are the backbone of my routine. i prefer using a a routine with more rest maybe cos i lift more weight then a beginner but good luck on your jouney and information is king!

 

[ifixedit]

WOO, i am tired, i just got back from a 18 mile bike ride. you think if i keep going on bike rides, say on a weekly basis, it will help contribute to my calves? they are kinda... jello like now, ever since i stopped running in middle school.

 

[Squaggleboggin]

Actually a friend of mine rides his bike to work... it made his legs quite a bit stronger. Even if it doesn't give you such great results as he got, it can't hurt. Keep exercising, one way or another. Make sure it's enjoyable so you'll stick with it.

 

[CowPimp]

I mean this in all seriousness. Sell that home gym on eBay. Take the money you got from the sale and purchase the following:

Adjustable bench
Adjustable squat rack
Olympic barbell
Olympic dumbbells
Plates

Try the following routine, or something similar, 3 days per week with at least one day of rest after each session:

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 12-15
Hyperextensions 2 x 12-15

Feel free to start with higher repetitions until you get the form down and begin to develop enough strength in your stabilizer muscles to perform movements safely. Also, feel free to throw in a couple of sets for you calves. You can get to direct arm work later if you need it. Don't worry about that. All the pushing and pulling movements will take care of your guns.