Help with workouts

[Sam]

This topic is mainly aimed at those who workout themselves or have good knowledge about diets/workouts and help is highly appreciated.

I've been working out for 2 and a half years now and I am currently at the age of 14 (Yes, I know that's quite young). I workout 6/7 days a week and mainly exercise with dumbbells/exercise machine. Everyone who does weights knows that you need to change around your regime every couple of months to continue putting stress on your muscles which is what I've been doing but recently I've wanted to start doing more.

Before It was pretty much simple exercises like Dumbbell curls, Hammer curls, deadlifts, Bench Press, crunches, oblique crunches, Zottman Hammer curls, etc, etc, etc the list goes on. The weight I perform these Is 7.5KG on each dumbbell and 60KG with the bench press/machine work.

Now the reason I made this topic is because I'm looking to make a solid workout plan/meal plan but I'm pretty clueless on how to start. I'm not looking for any cardio as I'm already fit but looking more for some intense muscle building exercises and meal plans to support it.

If any of you workout I'd appreciate it if you'd give me some good exercises to perform with how many sets/reps/weight/break between sets and some more specific guidelines on what food is needed to support these kind of work outs.

Thanks.

[Chad]

do what I do...

skip breakfast and lunch, eat 1 meal a day, only drink water and chew Cobalt 5 Gum.

only work out if you ate more than 1 meal on a day

[SkidooosH]

what you're looking to do is "bulk", which is eating alot and lifting heavy to get that muscle to stack. try to find out your maintenance calories needed, then eat like 500-600 above that with around 50-100g of protein.  make sure you dont work out the same muscle 2 days in a row unless it's abs as they are the fastest recovering muscle. for example right now im "cutting" fat so i can bulk up again, my routing is legs sunday, trap/pec monday,lat/delt tuesday then repeat for the rest of the week, and instead of eating 500-600 above im eating 500-600 below.

i believe to stack muscle size it's best to do high weight/low reps, so like 3-4 sets of your 6 rep max. just be careful because you can injure your rotary cuff lifting too much and not being careful.

check out www.bodybuilding.com. also their forums are fun to troll, especially the Misc. section  :p

[P I X I I]

Im not a workout junkie or anything but I do workout 3 times a week. I usually do most of the lifts you stated. The core lifts; bench press and squat really help, always do those. Then we call them "auxilaries" where you do all the curls, tricep pull downs, shoulder press, lat pull downs, and everything else i cbf mentioning.

But if you just keep rotating with legs one day, upper body the next you should be fine. Also take protein shakes/bars if you're this serious. It builds muscle, you gain some weight depending on which kind you have, and helps rebuild your muscles faster.

[Sam]

I understand what everyone's trying to say but the main part of my body where my bulk is located is my arms. It feels like if I don't work them every day they're gonna lose muscle. :S It's the part I concentrate on most because it's probably where most of my muscle mass is located.

[Shut Up Kid]

do what I do...

skip breakfast and lunch, eat 1 meal a day, only drink water and chew Cobalt 5 Gum.

only work out if you ate more than 1 meal on a day

my lifestyle and im like 15 pounds overweight?

[Ethan|Unicornz]

wait if you're 14 and oldschool foe... you joined foe when you were like 10-11?? no offense btw, im young too  :p  and meh i never work out lolol, i eat a lot but somehow never get fat...  

edit:rofl just saw the "final ownage elite 2 years" thing in ur sig, if that's up-to-date   :p

[Steroids]

http://www.muscleandstrength.com/workouts/advanced-bodybuilder-workout.html

Ok mate this is my current work-out. 5 day split.

If by what you say what want to focus most on your arms, dont be fooled by idiots that say its all to do with small excersises such as dumbell curl's etc, if you are not doing complex excersises with heavy weight which target more than 1 muscle group, e.g. Latpull-down for biceps, dumbell bench press for triceps, you will not bulk them quickly. Although you want to focus on arms, do not neglect ANYTHING, alot of people tend to neglect legs, big mistake. Do every muscle group every week on seperate days for most, never do the same muscle group twice in a three day radius. For bulking you should be eating atleast 500 calories over your recomended daily in-take, its probably around 1800 judging by your gender and age. Make sure you are eating BIG meals.

Also I would usually advise people looking to bulk to take supplements such as protein shakes but as your only 14 I probably wouldnt.. Wait till 18.

Make sure you look at that routine and others on the website.

As usual anyone can PM me questions. Part qualified personal trainer, not that im going into that career.

[Sam]

http://www.muscleandstrength.com/workouts/advanced-bodybuilder-workout.html

Ok mate this is my current work-out. 5 day split.

If by what you say what want to focus most on your arms, dont be fooled by idiots that say its all to do with small excersises such as dumbell curl's etc, if you are not doing complex excersises with heavy weight which target more than 1 muscle group, e.g. Latpull-down for biceps, dumbell bench press for triceps, you will not bulk them quickly. Although you want to focus on arms, do not neglect ANYTHING, alot of people tend to neglect legs, big mistake. Do every muscle group every week on seperate days for most, never do the same muscle group twice in a three day radius. For bulking you should be eating atleast 500 calories over your recomended daily in-take, its probably around 1800 judging by your gender and age. Make sure you are eating BIG meals.

Also I would usually advise people looking to bulk to take supplements such as protein shakes but as your only 14 I probably wouldnt.. Wait till 18.

Make sure you look at that routine and others on the website.

Thanks i was wondering about that.

Also what do you think about reps/weight? Lots of weight and low reps (10-15) for muscle or high reps and low weight (I have been told that this is if you want to be lean but i'm not sure).

Also what's been happening for the past year or so is that i would gain a lot of muscle and then all of a sudden it would all disappear. Do you reckon it's because I workout 6/7 days a week with no rest? Also my family has a BIG history in being overweight and I was chubby as hell when I was younger so ever since i started working out i've eaten a lot less so this may also be why i'm dropping muscle so quick?

One more thing, you'd suggest I stay doing things like bench press that target more than 1 muscle group instead of things like curls or should i do equal amount of both?

Thanks for your reply btw mate, i appreciate the workouts.

[Cholesterol]

do certain muscle groups on certain days like arms 1 day, legs another, back and triceps another, so on.

BEEFCAAAAKE!

<--- You sir are a legend.

[SkidooosH]

you have to be eating alot to maintain your muscle while working out, if you're not eating above your maintenance, little to no muscle will be made. what's your height/weight/age? not to talk down to steroids but 1800 maintenance is very low for someone lifting 6-7 times a week, im guessing your maintenance will be around 2200-2300 so you'll need to eat around 2800 or so calories, maybe more. my maintenance is 2800 calories, but then again im 6'4 and 17

to add to what steroids was saying about working out your arms, definitely do the majority of your arm workouts from multijoint lifts. i never isolate my biceps or triceps, but they're still pretty decent

[Steroids]

http://www.muscleandstrength.com/workouts/advanced-bodybuilder-workout.html

Ok mate this is my current work-out. 5 day split.

If by what you say what want to focus most on your arms, dont be fooled by idiots that say its all to do with small excersises such as dumbell curl's etc, if you are not doing complex excersises with heavy weight which target more than 1 muscle group, e.g. Latpull-down for biceps, dumbell bench press for triceps, you will not bulk them quickly. Although you want to focus on arms, do not neglect ANYTHING, alot of people tend to neglect legs, big mistake. Do every muscle group every week on seperate days for most, never do the same muscle group twice in a three day radius. For bulking you should be eating atleast 500 calories over your recomended daily in-take, its probably around 1800 judging by your gender and age. Make sure you are eating BIG meals.

Also I would usually advise people looking to bulk to take supplements such as protein shakes but as your only 14 I probably wouldnt.. Wait till 18.

Make sure you look at that routine and others on the website.

Thanks i was wondering about that.

Also what do you think about reps/weight? Lots of weight and low reps (10-15) for muscle or high reps and low weight (I have been told that this is if you want to be lean but i'm not sure).

Also what's been happening for the past year or so is that i would gain a lot of muscle and then all of a sudden it would all disappear. Do you reckon it's because I workout 6/7 days a week with no rest? Also my family has a BIG history in being overweight and I was chubby as hell when I was younger so ever since i started working out i've eaten a lot less so this may also be why i'm dropping muscle so quick?

One more thing, you'd suggest I stay doing things like bench press that target more than 1 muscle group instead of things like curls or should i do equal amount of both?

Thanks for your reply btw mate, i appreciate the workouts.

Ok in regards to reps/sets, cant go wrong with 3 sets of 8 reps. Prime bulking numbers there. Next question; Make sure you take my advice in doing 1 muscle group per week, not neglecting any, train 5 days a week not 6/7 unless 2 of them are solely cardio/core. And yes there are cases of genetic mis-fortunes with genes etc in building muscle and even what shape of muscle you get but just push through, eat big, train hard and you wont lose the muscle. As for the excersises follow a specific work-out on that website for instance, usually the work-outs consist of fewer singular muscle excersises than compound, which is the way it should be.

[Steroids]

you have to be eating alot to maintain your muscle while working out, if you're not eating above your maintenance, little to no muscle will be made. what's your height/weight/age? not to talk down to steroids but 1800 maintenance is very low for someone lifting 6-7 times a week, im guessing your maintenance will be around 2200-2300 so you'll need to eat around 2800 or so calories, maybe more. my maintenance is 2800 calories, but then again im 6'4 and 17

to add to what steroids was saying about working out your arms, definitely do the majority of your arm workouts from multijoint lifts. i never isolate my biceps or triceps, but they're still pretty decent

1800+500 is fine for a 14 year old lol.. But yeh. And I have said that he shouldnt be lifting 6/7 times a week.  :rolleyes:

[SkidooosH]

you have to be eating alot to maintain your muscle while working out, if you're not eating above your maintenance, little to no muscle will be made. what's your height/weight/age? not to talk down to steroids but 1800 maintenance is very low for someone lifting 6-7 times a week, im guessing your maintenance will be around 2200-2300 so you'll need to eat around 2800 or so calories, maybe more. my maintenance is 2800 calories, but then again im 6'4 and 17

to add to what steroids was saying about working out your arms, definitely do the majority of your arm workouts from multijoint lifts. i never isolate my biceps or triceps, but they're still pretty decent

1800+500 is fine for a 14 year old lol.. But yeh.

guess so, 14 is still a lil young to get into a serious bulk workout, you still need to grow so it's best to start around 17-18. if i were you op i would just maintain good physical condition till you're a little older, but that's me

[Steroids]

you have to be eating alot to maintain your muscle while working out, if you're not eating above your maintenance, little to no muscle will be made. what's your height/weight/age? not to talk down to steroids but 1800 maintenance is very low for someone lifting 6-7 times a week, im guessing your maintenance will be around 2200-2300 so you'll need to eat around 2800 or so calories, maybe more. my maintenance is 2800 calories, but then again im 6'4 and 17

to add to what steroids was saying about working out your arms, definitely do the majority of your arm workouts from multijoint lifts. i never isolate my biceps or triceps, but they're still pretty decent

1800+500 is fine for a 14 year old lol.. But yeh.

guess so, 14 is still a lil young to get into a serious bulk workout, you still need to grow so it's best to start around 17-18. if i were you op i would just maintain good physical condition till you're a little older, but that's me

Tbh I agree abit but I wish I started abit earlier, probs 15, obviously he should be taking it easy kinda, due to bone deformation. However hard to take it easy and train hard enough to bulk. Idk.. Dont wanna put you off though mate.

[Steal]

jacked 14 year olds look really out of place

I just run, do ab workouts, and push ups/pull ups and it keeps me toned and idc about mass

[Steroids]

Everyone wants abit of mass.

[Slee]

He's not old school FOE, I have no clue how he gained that rank.

Good luck with building muscle. ;)

[Zany]

fuck me i dont understand half of thise words :|

id like to join in though >.<

i eat normally and workout 2 times a week.. i dont really get stronger but gives me energy and maintains my muscles.

only thing id like to mention is.. im 18, and im not fully grown.. and i got told pretty seriously not to work out like 5 times a week because my muscles arent full grown and this would damage me when i get older.. stretch marks and some other shit.. is this completely wrong?

and i do 3x 10 each excercise, and non focused really lol, just all around everytime i workout.. but yeah i only workout 2 times a week soo?

i plan on starting to go 3-4 times a week though, and by then il need some sort of plan for what i train and what i eat.

[Sam]

fuck me i dont understand half of thise words :|

id like to join in though >.<

i eat normally and workout 2 times a week.. i dont really get stronger but gives me energy and maintains my muscles.

only thing id like to mention is.. im 18, and im not fully grown.. and i got told pretty seriously not to work out like 5 times a week because my muscles arent full grown and this would damage me when i get older.. stretch marks and some other shit.. is this completely wrong?

and i do 3x 10 each excercise, and non focused really lol, just all around everytime i workout.. but yeah i only workout 2 times a week soo?

i plan on starting to go 3-4 times a week though, and by then il need some sort of plan for what i train and what i eat.

Working out does not stun your growth unless you do lots of overhead exercises with lots of weight, it's mostly a myth. I'm 6'2 at 14 so I think I'm fully grown but if I'm not then I don't really care if I get taller or not.

About the stretch marks this is very true and I can confirm that from person experience. I mainly concentrate on my arms when I do weights and consequences of doing that at such a young age is that I have a few stretch marks on my elbow but they're hardly visible unless you examine my elbow closely.

At 18 you should be fully grown imo and if you think otherwise it's always good to compare your height with that of your fathers.

He's not old school FOE, I have no clue how he gained that rank.

Good luck with building muscle. ;)

I'm il p0on3d il (maxed initiate pure) and joined FOE mid 2007 and as of 4-5 months ago started playing on my new 1 defence account. We've known each other for quite a while but the reason you think you don't remember me is probably because of my new RSN on my profile. :)

Maori bastard.

[Zany]

Yeah well im grown enough to work out. but still im taking it slow partly because of not being a 100% grown.

and doesnt it bother u getting stretch marks? like does it kinda send a sign that theres a reason for waiting with this? and maybe focus on the sporty aspect, stamina endurance etc.?

And I dont know my father soo cant really do that. my mothers family is not so tall though. ex, im way taller than my grandpa/mom etc.

wasnt really talking just my height though, i meant more like, muscles, my body overall.

[lntoxicating]

I haven't read any posts apart from the initial OP's, so I'm not sure if this has been said... P90X is all I can really recommend. It's a bit expensive but it works. I've used it off and on for a year (You're supposed to stay on it but my discipline is not as such.) It's an amazing workout and incorporates all the muscle confusion that you'll ever need. Good luck :D

Oh, I forgot to mention it's kinda expensive.. Being 14, you'd most likely have to have your parents buy it if they would do that for you. I paid close to $400 for everything. But the standard DVD set is only like $90.

[Steroids]

fuck me i dont understand half of thise words :|

id like to join in though >.<

i eat normally and workout 2 times a week.. i dont really get stronger but gives me energy and maintains my muscles.

only thing id like to mention is.. im 18, and im not fully grown.. and i got told pretty seriously not to work out like 5 times a week because my muscles arent full grown and this would damage me when i get older.. stretch marks and some other shit.. is this completely wrong?

and i do 3x 10 each excercise, and non focused really lol, just all around everytime i workout.. but yeah i only workout 2 times a week soo?

i plan on starting to go 3-4 times a week though, and by then il need some sort of plan for what i train and what i eat.

Yeah mate if your going to start doing it properly, a 4 days a week split is good. Take a look at that link I posted on the first page and scroll through the routines, (dont do the one its linked to as its for advanced people with 1+ years training). If you are looking to bulk the average sets/reps is 3X8, you should obviously be focused, on the eighth rep you should feel like your arms or whatever your doing is abit to fall off, if it doesnt, up the weight, if you cant get to 7+, lower the weight. However when training hard you MUST warm-up first. As for eating, just eat BIG, I know your quite a slim guy so dont worry about the fat percentage too much yet, but make sure everything you eat has a large quantity of both protein and carbs! And dont worry at all about stretch marks lol, you usually get them more as a begginer, they dont last long, its just abit of proof that theres been a good change in size.  :nice: I used to get them a lot on my shoulders and triceps.

[Zany]

lol i hate warming up. takes time.

and yeah the stretching marks was directed to sam.

and whats bulk?

and what happens if i do less weight more reps?

[lntoxicating]

lol i hate warming up. takes time.

and yeah the stretching marks was directed to sam.

and whats bulk?

and what happens if i do less weight more reps?

More weight, less reps is for gaining muscle mass.

less weight more reps is for slimming and trimming fat.