Can someone help me with a weightlifting schedule?!
Question: Can someone help me with a weightlifting schedule!?
Hello, I really want a nice body and I do not care how long it takes!. I have been body building for a year and am ready to get serious!. Im 15, and in two months will be 16!. I weigh 145 and am 5'8!. I am also a freshman in high school!. But I really want large arms and a big chest!. Nice strong looking legs!. You know, to really impress the ladies!. I also want a nice tight six pack!. I can see a from right now but I think i might need to loose a tiny bit of fat!. Yes I do want to bulk up, but I WANT a six pack!. I can do whatever training you might have in store!. Well I was just wandering if someone could give me a 7day plan for body building!. Nutrition advice is always great!. But yes, a 7 day plan is what I need!. Im guessing about thirty minutes to an hour a day or something, lol im not a proffesional, thats why im asking you guys!. Thank you very very much and will do my best!. Thanks!!!!Www@Answer-Health@Com
Answers:
First of all, at 15 years old, you should avoid trying to lift really heavy weights!. If you can't get at least (6) good reps (no cheating) then you're using too much weight!.
The reason for this is simple!. Your body is in a state of flux and you're in or are heading toward a growth spurt!. With that said, your tendons and ligaments are already or about to be stretched which makes them more suseptible to injury!.
You should use good form in all exercises!. It isn't how much weight you lift, it's how you lift it!
Here's a good sample workout:
Monday:
Chest
-Flat bench press: 15r, 10r, 8r, 6r
-Incline dumbell fly: 15r, 12r, 10r, 10r
-Slightly declined dumbell press (only about a 15 degree decline): 15r, 10r, 8r, 6r
Triceps:
-Push down with flat bar: 15r, 10r, 8r, 6r
-Push down with ropes: 15r, 10r, 8r, 6r
Cardio: eliptical for 20min!. at moderate pace!.
Tuesday:
Legs:
-Smith Machine Squats: 15r, 10r, 10r, 8r, 8r
-Dumbell lunges: 15r, 10r, 10r, 8r, 8r
-Calf raises: 15r, 10r, 10r, 8r, 8r
Wednesday = Off day from weights - Abdominal crunches 4-5 sets of 25 reps
Thursday:
Back
-Lat Pull Down: 15r, 10r, 10r, 8r, 6r
-Seated Row with narrow grip: 15r, 10r, 10r, 8r, 6r
-Dumbell shoulder shrug: 15r, 10r, 10r, 8r, 6r
Biceps:
-Dumbell curls: 15r, 10r, 10r, 8r, 6r
-Hammer curls: 15r, 10r, 10r, 8r, 8r
Cario on eliptical for 20 min!.
Friday:
Shoulders:
-Seated dumbell press: 15r, 10r, 10r, 8r, 6r
-Front raise (thumbs up, not palms down): 15r, 10r, 10r, 8r, 8r
-Lateral raise (thumbs up with arms slightly in front of you):
15r, 10r, 10r, 8r, 8r
Triceps:
-Single arm reverse push down: 15r, 10r, 10r, 8r, 6r
-Seated single arm tricep extension: 15r, 10r, 10r, 8r, 6r
Cardio x 20min
Abdominal crunches: 4-5 sets of 25 reps
When performing a chest press or a fly, do not lower the weight all the way down!. This makes your shoulder highly suseptible to injury!. The same goes for seated dumbell shoulder press!. You should stop these at about the middle of your ear!.
Use good form!. No bouncing weight--control it!. Don't try to impress people by lifting more!.!.!.You'll compromise your form and possibly get hurt!.
Ask someone about rotator cuff exercises!. These muscles stabilize your shoulder and are HUGE when lifting weights!. Someone with a strong rotator cuff has more stability and therefore can move more weight with greater ease and control!.
Eat well!. Avoid fatty foods!. Stick with lean meats, veggies and whole grains!. You should also try to eat every 3-4 hours or so!.
Eat something good immediately after a workout and keep hydrated! Water is so important!. It would be a good idea to keep a water bottle with you at the gym!.
Get plenty of rest and avoid overtraining!. Your body grows and repairs itself when you're resting, not lifting!. You shouldn't be doing 50 sets of chest exercises!.!.!.Too much is no good!. You'll build up cortisol which is detrimental to muscle growth!.
Mix up your exercises every 4-6 weeks to keep the body guessing!. Change the order or exercises and substitute others!. Ask questions to those in the gym that seem to have a good handle on things!. Learn from their experience!.
Lastly, do not guage your progress by the ROID hounds on the cover of Flex or Muscle and Fitness!
Good luck!Www@Answer-Health@Com
The reason for this is simple!. Your body is in a state of flux and you're in or are heading toward a growth spurt!. With that said, your tendons and ligaments are already or about to be stretched which makes them more suseptible to injury!.
You should use good form in all exercises!. It isn't how much weight you lift, it's how you lift it!
Here's a good sample workout:
Monday:
Chest
-Flat bench press: 15r, 10r, 8r, 6r
-Incline dumbell fly: 15r, 12r, 10r, 10r
-Slightly declined dumbell press (only about a 15 degree decline): 15r, 10r, 8r, 6r
Triceps:
-Push down with flat bar: 15r, 10r, 8r, 6r
-Push down with ropes: 15r, 10r, 8r, 6r
Cardio: eliptical for 20min!. at moderate pace!.
Tuesday:
Legs:
-Smith Machine Squats: 15r, 10r, 10r, 8r, 8r
-Dumbell lunges: 15r, 10r, 10r, 8r, 8r
-Calf raises: 15r, 10r, 10r, 8r, 8r
Wednesday = Off day from weights - Abdominal crunches 4-5 sets of 25 reps
Thursday:
Back
-Lat Pull Down: 15r, 10r, 10r, 8r, 6r
-Seated Row with narrow grip: 15r, 10r, 10r, 8r, 6r
-Dumbell shoulder shrug: 15r, 10r, 10r, 8r, 6r
Biceps:
-Dumbell curls: 15r, 10r, 10r, 8r, 6r
-Hammer curls: 15r, 10r, 10r, 8r, 8r
Cario on eliptical for 20 min!.
Friday:
Shoulders:
-Seated dumbell press: 15r, 10r, 10r, 8r, 6r
-Front raise (thumbs up, not palms down): 15r, 10r, 10r, 8r, 8r
-Lateral raise (thumbs up with arms slightly in front of you):
15r, 10r, 10r, 8r, 8r
Triceps:
-Single arm reverse push down: 15r, 10r, 10r, 8r, 6r
-Seated single arm tricep extension: 15r, 10r, 10r, 8r, 6r
Cardio x 20min
Abdominal crunches: 4-5 sets of 25 reps
When performing a chest press or a fly, do not lower the weight all the way down!. This makes your shoulder highly suseptible to injury!. The same goes for seated dumbell shoulder press!. You should stop these at about the middle of your ear!.
Use good form!. No bouncing weight--control it!. Don't try to impress people by lifting more!.!.!.You'll compromise your form and possibly get hurt!.
Ask someone about rotator cuff exercises!. These muscles stabilize your shoulder and are HUGE when lifting weights!. Someone with a strong rotator cuff has more stability and therefore can move more weight with greater ease and control!.
Eat well!. Avoid fatty foods!. Stick with lean meats, veggies and whole grains!. You should also try to eat every 3-4 hours or so!.
Eat something good immediately after a workout and keep hydrated! Water is so important!. It would be a good idea to keep a water bottle with you at the gym!.
Get plenty of rest and avoid overtraining!. Your body grows and repairs itself when you're resting, not lifting!. You shouldn't be doing 50 sets of chest exercises!.!.!.Too much is no good!. You'll build up cortisol which is detrimental to muscle growth!.
Mix up your exercises every 4-6 weeks to keep the body guessing!. Change the order or exercises and substitute others!. Ask questions to those in the gym that seem to have a good handle on things!. Learn from their experience!.
Lastly, do not guage your progress by the ROID hounds on the cover of Flex or Muscle and Fitness!
Good luck!Www@Answer-Health@Com
You need to do compound exercises like
Deadlift, Squat, Bench Press, Barbell Row, Pull-ups, Chin-Ups, Dips, Close Grip Bench Press
Those will add muscles throughout your whole body!.Www@Answer-Health@Com
Deadlift, Squat, Bench Press, Barbell Row, Pull-ups, Chin-Ups, Dips, Close Grip Bench Press
Those will add muscles throughout your whole body!.Www@Answer-Health@Com
I have gained so much strength with what I'm doing now, and guess where I found it at!?
That's right, I found it on my health club's web site for FREE!!!
You would want to take a day off inbetween weight training sessions for the best results!. Training muscles everyday will end causing you fatigue, and possible muscle damage!. If you must train 7 days a week, alternate cardio exercise on days inbetween your muscle training sessions!.Www@Answer-Health@Com
That's right, I found it on my health club's web site for FREE!!!
You would want to take a day off inbetween weight training sessions for the best results!. Training muscles everyday will end causing you fatigue, and possible muscle damage!. If you must train 7 days a week, alternate cardio exercise on days inbetween your muscle training sessions!.Www@Answer-Health@Com