I need advice on my training.

[Sweep14]

I've just recently started on a training routine to gain muscle mass, and I need some advice on it. I'm 14, weight 110, and I'm abut 5'7. Here's my routine:
Monday-Leg press, 10 reps, 3 sets. Lat pull down, 10 reps, 3 sets.
Bench press, 10 reps, 3 sets. Butterfly, 10 reps, 3 sets. Weighted Crunches, 10 reps, 3 sets. Leg extensions, 10 reps, 3 sets. Leg Curl, 10 reps, 3 sets.
Tuesday- Run 2 miles
Wendsday- Same as Monday, except I change up the exercises for variety.
Thursday-Run 2 miles
Friday-Same as Monday and Wendsday, except I vary the exercises.
I rest Saturday and Sunday.

I try to keep my diet healthy, low carbs, low suger, stuff like that. I'm trying to get bigger for high school soccer tryouts, and plus I'm tired of being skinny. Any advice would be greatly apreciated.

 

[Arnold]

I assume that you're new to lifting based on your age hence you're working each muscle 3 times per week, which is fine.

I would advise that you start learning to do squats, and gradually move away from leg press and utilize squats for your leg work.

If you're trying gain mass keep protein intake high 1-2 grams per pound of bodyweight, and do not be afraid to eat carbs, they're necessary in your diet especfially when one is trying to gain weight.

Normally I would say drop the running, but since you play soccer I guess that might not be a good idea. Just be aware that running can be contradictive to gaining mass, especially in your legs. Just ensure that your calories are high enough to offset the running.

Eventually you will want to move into a more advanced work-out, meaning a split where you hit each muscle group once every 5-7 days.

That is about all I can advise based on the info you have given.

 

[rburton]

What are your goals? Sports or personal gains? If sports, which sport? If personal gains, what in particular?

 

[Sweep14]

Well, I don't really have a goal for sports, I just thought that weight training would be a good way to improve my game. I don't really have a certine weight I would like to get to, I just want to get bigger. I already have gained 10 pounds over the summer, so I think another 10 by October would be a reasonable goal.

 

[Lean_Physique16]

Okay, where do I start??? You are lifting WAY too hard. No weightlifting session should ever last more than 45 minutes-1 hour, because your energy levels severely deplete. This means that lifting after that will be useless, and you may even lose size and strength. And lifting each body part 3 TIMES A WEEK??? Dude, that is not healthy. Also, doing the same exercises over and over will basically get you to the point where you no longer gain strength or size because your body no longer receives the stimulus it previously received and needs to gain weight and strength. You need to change the exercises every few weeks. For example, go from bench press to incline bench press. Next, you DON'T do enough sets, and you do too many reps if you want to gain strength. Here are how many sets and reps you should do for each body part:CHEST-10 sets,BACK-10 sets,DELTS-10 sets,TRAPs-6 sets, LEGS, BUTT-10 sets, CALVES-6 sets, ABS-8 sets(work till you can't do anymore on each set). These should all(except for abs) be worked at a weight you can only do 6 reps of. Try to break it up like this:MON-chest,triceps,TUES-Legs, Butt, THU-Delts, TRaps, Abs,FRI-Back, Biceps. Also, you should know that you should eat HIGH CARBS if you are trying to gain weight. Carbs are not bad, if they are healthy carbs. Good carbs come in things like chicken, soy nuts, and apples. Bad carbs come in things like ice cream, candy, and chips. But no matter what I tell you, I can't describe everything to you, so my advice is to read some weightlifting articles, books, and whatever you can get your hands on.

 

[Sweep14]

Thanks alot Lean, that reall helped me out. I didn't know that so many sets were needed, and that working out all the muscle groups three times a week was bad for me. And when i work out a specific muscle group, should I just use 1 exercise, or 2 or 3? Like when i work my quads, should i do 10 sets of leg presses and 10 sets of leg extensions?

 

[Lean_Physique16]

No, let's say for chest, you should do:6 sets bench press, 4 sets dumbbell flys(if you don't know what d.b. flys are, check a weightlifting guide). For legs, do 6 sets of Squats, and 4 sets of leg presses. Stuff like that. Never more than 6 sets per exercise. But for the body parts you only have to lift for 6 sets, just do one exercise. Like for triceps, you can just do tricep extensions. For traps, you can just do Dumbbell Shrugs. Hope I helped. Good Luck

 

[derekisdman]

Good carbs come from things like chicken? Chicken has no carbs...Chicken is all protein and possibly some fat. Good carbs come from things like oatmeal, brown rice, sweet potatoes, apples etc.

 

[Sweep14]

Thanks Lean, you did help. And derek, would noodles qualify as good carbs?

 

[derekisdman]

Most noodles no, whole grain noodles may be ok, but things like oatmeal are still a much better choice.

 

[Sweep14]

Oh, Thank you.

 

[Lean_Physique16]

hey derek, since you isdaman, why don't you get your facts straight before you talk about what you don't know. It'll help you not look so stupid. Find canned chicken at any grocery store. THEY DO HAVE CARBS.