Starting to Workout?!
Question: Ok I am 18 yrs old and a senior. I have avoided the weightroom like the plague due to intimidation and being made fun of and Ive decided enuffs enuff. I am in track this last year and heading to boot camp on july 14th. Does anyonw know a good website for a workout plan. We have a HUGE weightroom with all types of things. Thanks
Answers: Ok I am 18 yrs old and a senior. I have avoided the weightroom like the plague due to intimidation and being made fun of and Ive decided enuffs enuff. I am in track this last year and heading to boot camp on july 14th. Does anyonw know a good website for a workout plan. We have a HUGE weightroom with all types of things. Thanks
The biggest thing is eating. You've got to get a lot of calories (clean), and a lot of protein and good carbs! Being your size and weight, I'd say your probably a hardgainer (you don't put weight on easily), so you'll need to get at least 1.5 - 2 grams of protein per pound of bodyweight (195 - 260 g). I understand all about doing it naturally, but you should consider a whey protein after your wokouts for optimal mass gains. You should also aim for 300 - 500 grams of carbs (complex and simple) a day, plus 25 - 40 grams of healthy fats (fish, nuts, etc.). This, with a heavy weight training program, will build muscle and strength fast!
Give this a try. It's a good starter workout.
Workout 1: Monday and Thursday (push workout)
Quadriceps:
Smith machine squats 4 x 6-8
Leg presses 4 x 6-8
Chest:
Incline bench press 4 x 6-8
Dumbbell bench press 4 x 6-8
Shoulders:
Dumbbell shoulder press 3 x 6-8
Dumbbell lateral raises 2 x 6-8
Seated front raises 2 x 6-8
Triceps:
Close grip bench press 3 x 6-8
Bench dips 3 x 6-8
Calves:
Standing calf raises 4 x 6-8
Workout 2: Tuesday and Friday (pull workout)
Back/Hams:
Dead lifts 4 x 6-8
Romanian dead lifts 4 x 6-8
Lat pull downs 4 x 6-8
T-bar rows 4 x 6-8
Biceps:
Barbell curls 3 x 6-8
Incline alt. dumbbell curls 3 x 6-8
Use a weight that allows 15 reps for two sets as a warmup (2 x 15).
Then move up to a weight that you can only get 8 reps at most while keeping proper form. Don't worry if you don't see massive gains in the first month. Your muscles need time to grow, and they will! Just stick with it! And remember, you don't build muscle in the gym, you build it in the kitchen!
Rest two to three minutes between each set. Switch between standing and seated calf raises.
Do abs every other day.
Abs:
Weighted crunches 4 x 6-8
If you don't have a partner or spotter, you can use machines instead, but I highly recomend using free weights whenever possible.
http://www.bodybuilding.com/fun/index.ht...
This site will help with everything else you need to know. There is an exercise link on the left. Just click on a bodypart and it will show you several different exercises and videos to show you how to do them properly. E-mail me if there is anything else I can help you with.