Calling all gym rats...

[mdipi]

hey guys,
in an attempt to be a "frieght train" in football next year i started to lift at school. I was just wondering what tips you guys got, how often to lift, how many reps to do, and what not. stuff to help me get bigger but not to get hurt while doing it, thats my major concern right there.

-mike

[Yeldarb]

i know from experience, don't try to be macho and show off how much you can lift (250 benching as a freshman is nearly impossible, i know... lol)

[mdipi]

yeah i havent done anything stupid like htat, if it was to heavy i brought ti down a notch lol. and its not a mocho deal cause my friends never lifted before either so its nothing to show off to :thumb:

[RussianBeer]

Well, we have lots of gym rats here but a few quick tips.

First, to be strong (not just look strong) Excercise your big muslcles. Not just your bicepts and fore-arms..

Okay, start out slow, (everyother day) and increase to working out daily. Each day a diffrent muscles. Chest/tricepts day one Back/bicepts and Legs/abs on day 3 is a good combo.

Stick to three sets for most things, with about 1 min resting time in between.

Look up a few fitness websites, there is even some with personalised training schedule. Read up on training, because its diffrent for diffrent people. Try to do about 2 if possible 3 exercises for each muscle.

Also, to get big, eat ALOT. I am cant stress this enough. You need about 1 - 2 grams of protein for each pound you weight, daily.

[Coppertop]

Funny you should mention this. I just started that at my school (oh, my aching arms). We have our schedule set out like such (2 day rotations, because you need a day inbetween for your body to ajust to the sudden weight lifting activites. If you were to work out your upper body for example everyday, your body would not beable to cope, because when you lift weights you actually tear the muscle fibre, and you need a day to "rebuild" it.):

Day 1 (Upper body):
Bench Press
Lat Pulls
Shoulder press
Bicep Curls
Tricep extensions
Sit ups

Day 2 (lower body):
Cycling - 5 min
Leg Extensions
Leg Curls
Leg Press
Calf Raises
Situps

(I'll write down the exercises and add them tomorrow EDIT: done)

Weight wise, ideally you want to put on as much as you can, so that you can just barely manage 3 sets of at least ten (preferably 15 min) with about 1min break inbetween. Seeing as I am the same age as you, I recomend doing this schedule.

Well, thats my helpful advice - now, if you will excuse me, I need to get back to my (slowly shrinking) mountain of homework.

[mdipi]

ok cool, if anyone else has anything feel free, anything helps.

eating isnt a problem, its staying hydrated....

[RussianBeer]

No, eat ALOT
Check how much protein you take. You'll be surprised how much more you need.

[mdipi]

yeah i gotta look for the protein. never really looked at that kinda stuff before, suppose i should though.

right,
rest between sets.
rest between days.
eat a crap load and make sure its protein.
do different muscle sets different days.

anymore?

[Coppertop]

Sounds like what my gym teacher said. But taking RB's advice, it should be:

eat
rest between sets.
eat
rest between days.
eat
eat a crap load and make sure its protein.
eat
do different muscle sets different days.
eat
drink

hehehe.

[kirupa]

Also, searching the forum is great because there are about 100+ posts on this topic. Of those only about 10 are non-spam related, so a 10% post/spam conversion is an all-time record for this place :cap:

Here are the URLs:
http://www.kirupaforum.com/forums/showthread.php?s=&threadid=32102

http://www.kirupaforum.com/forums/showthread.php?s=&threadid=21132

What RB says summarizes it up well. I got to the gym almost everyday, and the key is....diversification! Don't try to work out any part of your body that is already tired or sore from a previous workout. Give your muscles some time to rebuild.

Cheers!
Kirupa :beam:

[prstudio]

mdipi, kajinku asked this a while back....look for american dan and i's work out schedules in those posts...

russian beer has it pretty much, but its a bit more detailed in that post...lemme try and find it here in a second

[kirupa]

Just posted the URLs prstudio. My mind reading abilities are back again....thought I lost them :ne:

[Clayman]

Eat More Meat!

[Marz]

If you need any help with products to choose from like supplement.. Just ask me.. I work at a GNC part-time other than my websiting job ;)

For you to gain solid mass you will need to intake around 1 gram to 1.5 grams of protein per pound currently in your body.. My best suggestion would be tuna. The larger cans you can have two in the morning with a huge glass of milk and gather about 70 grams already.. Not only that, but the Omega 3 Fatty Acids found in the tuna provide protein synthesis and added energy throughout the day.

I eat like this..

2 Cans of tuna in the morning..
1 50 g protein shake in the afternoon
Working out at the gym
2 50 g protein shakes after thta..

Giving me around 225 g of protein for my weight of 205 pounds.

I actually just got back form the GYM.. I have a heavy workout and it involves a 2on2 split.

Monday : Legs, Lower Back and Abs
Tuesday : Bicep Area, Triceps, Shoulders and Upper Back
Wednesday : Off or jog for a while on a treadmill.
Thursday : Legs, Lower Arms, Sides, and Abs
Friday : Chest Majorly.. And some stretching of other muscles..
Saturday and Sunday : Off COmpletely...

Now... I intake around 225 to 250 g of protein when I work out.. And around 200 when I don't... That way to not induce non energy burning and less torage of fats. Every so often I'll take some creatine before I work out as well as after to induce a better protein synthesis as well.

I would write out each individual excercise.. But it's most likely too intense for you right now.. It's an extreme workout and typically takes anywhere form 2 to 3 hours to do.... If you want it though, just PM sometime :)

[DDD]

Not sure if anyone said this I did not read all the posts. But you are too young to be lifting actually. Aren't you like 13 or 14? But if you really want to do it, build for endurance. Meaning lighter weights but higher reps. You want to extend what is called the hypertrophy stage when you are this young. Also focus on excercises that improve joint support. Primarily legs shoulders and things of that nnature football is bad on those areas of the body. Of course watch what you consume. Although you are young and you can get away with it, but it will catch up.

I was big on training and still am (5% body fat 6'4" 225) but you have to do it right.

[prstudio]

whoa if he's 13 or 14 hold off and do really light junk, i was working out with 40-80lbs on military press at that age...

go easy, you can work out and run and stuff, but dont go heavy on until you are 16

[Clayman]

what is your max bench lift anyways?
mine was 135 when i was 13 last year

[DDD]

I havent maxed in a while but I can work out with 305lbs.

[prstudio]

i was 17- around 240, i weighed 149

now, its there or above, i dont keep track of it anymore...i'm a lot stronger though.

[Marz]

I don't bench press.. So overrated... So you can lift something over your head... :-p *lol*

Actually I suck at lifting.. My long *** arms can't hold much... I was able to do my own weight last I checked.. So that's 205.. Not too bad for a 6'5'' in that weight.. :)

[telekinesis]

Everyone should be able to do their body weight, my goal is to double mine by end of school year.

I weigth 180 lbs. and am benching 245 lbs. right now. Depending on how much beer muscle is in affect.

By the way, don't lift on a hangover. . . . .

Eat a lot of Tuna fish, albacore preferably, not too much because of the mercury.

Meat, Meat, Meat, and Peanut Butter!!!

Keep up some cardio to keep your speed and rid the not needed fat.

I played Tight-End for Varsity my sophomore and junior year so if you are playing that position or need help on whatever you can message me.

But seriously, don't waste time on abs or too much cardio. Just eat and lift high weight/low rep style. You won't get fat either, you will be less defined, but eventually you will be a football train/fridge or whatever you call it.

Don't cheat your self, steroids are for *******!

Sure it works, but you get man **** when you quit if you dont keep them up to par. You can't get anywhere by cheating.

You only need 3-4 days a week, just get 2-3 muscle groups a workout, about 5 different lifts for each, at about 4 sets. High weight, like 3-8 reps each set.

This is a little quickie, but if you need help later hit me up on PM or post here. . . .

[BadMagick]

If you want to get ripped real quick, there's some books out there on how the US astronauts train. It's supposed to build more muscle mass in less time. You do max weight with low, extremely slow reps.

The slower you work out the muscle, the stronger it gets. And don't complain that it hurts. No pain no gain. The soreness you feel is your muscles rebuilding themselves stronger than before.

Good luck mah friend...

[norie]

Originally posted by Yeldarb
i know from experience, don't try to be macho and show off how much you can lift (250 benching as a freshman is nearly impossible, i know... lol)

i benched 265 as a freshman, it's not impossible

[fester8542]

Considering your age this routine is probably not the best for you.

But this is my current routine. Its basically two different routines that change between week 1 and 2. Its a good example of a diverse workout. I threw this together from about 90 back issues of Flex.

http://www.bestondesign.com/kirupa/week2.jpg
http://www.bestondesign.com/kirupa/week1.jpg

[telekinesis]

Originally posted by norie
i benched 265 as a freshman, it's not impossible I would really like all of these people to back up their statements, guess that is not possible online. That is why I never believe anyone. It's like going into a sex chat and thinking your actually talking to a lesbian instead of a 45 your old man jerking off to your text.

[fester8542]

Originally posted by telekinesis
I would really like all of these people to back up their statements, guess that is not possible online. That is why I never believe anyone. It's like going into a sex chat and thinking your actually talking to a lesbian instead of a 45 your old man jerking off to your text.

HA HA

Thats what im screamin man.

[prstudio]

as a freshman?! dude man what were you shooting up?


fester- that's a nice looking plan

i love seeing "failure" on dips lol...Ive collapsed off some dip machines in my time haha

[fester8542]

Originally posted by prstudio
as a freshman?! dude man what were you shooting up?


fester- that's a nice looking plan

i love seeing "failure" on dips lol...Ive collapsed off some dip machines in my time haha

I hear you, Thats why I like week 2 chest better. When you fail from pushups, if you take a spill its only a couple of inches.

[DDD]

As a freshman I was pretty weak.....But I could always jump really high and natural ability. I did not touch weights until I got into to college and was playing hoop. Now that I am done I still want to remain in playing shape for as long as possible. Which I am still in excellent shape.

Dippy. It is known that lifting weights to soon can stunt your growth so dont go all out just do enough to stay at the top of your game. Wait until you get your mechanics down then lift weights. JMO

[prstudio]

just opinion? nah ill lay it down as fact with ya 3d-

mdipi what 3d says is true, overdeveloped muscles can restrict bone and ligament growth, besides messing up alignment, and a whole lotta other thing....go easy bro...ease into it...

if you are near 12-14... push-ups, sit-ups, and running / bike riding are perfect.

[norie]

Originally posted by prstudio
as a freshman?! dude man what were you shooting up?


well, the thing is, im kinda of a cheater.... i had been working out since i was 12, and at the time i was one of the best wrestlers in the state. So, being strong and working out was just a way of life. Then i got into the powerlifting assosiation......it just goes on from there. well, i guess there is not way to prove it.... oh well i don't care :cyborg:


BTW, pyramid-type workouts are the best.

[telekinesis]

Originally posted by norie
well, i guess there is not way to prove it.... oh well i don't care :cyborg:Scanned pictures of competition or your awards. . . .

[fester8542]

That sounded like a challenge to me :beam:

[norie]

im not sure if i can scan a plaque, but i'll try.

[DDD]

wut if he scan someones plaque or gets a pic from the phone book or online? hee hee.....Just adding to the intrigue. ignore me

[sintax321]

http://www.billpearl.com/bpprograms.asp

follow that program and you should do ok. IT starts u off at a beginer level and works u up to the big stuff.

[norie]

http://taylortap.com/Norie/bench.jpg

this is when i was in the 7th grade, i benched 198, under the powerlifting rules:

1. take the bar off the bench.
2. hold until the judge gives the OK.
3. take the weight down, an inch from your chest and hold for 1 complete second.
4. press!
5. wait for the judge to say "rack it"
6. rack the weight.

you have to keep both your feet flat on the ground, butt on the bench, and if you don't follow these rules strictly, it doesn't count.

[telekinesis]

Nice :thumb:

Now that is what I like to see, people proving their statements! :tie:

[Coppertop]

(jesus chirst norie! could you make your pictures any bigger? I'm on DSL and that took 3min to download!!!)

Haha, my class is - well - generally weak. Mind you, the top guy is benching something like 130lbs and we are only a week in! He claims never to have done this before. Me, I'm not all that strong (I bench something like 80lbs) but I am fast.

I might not be that strong, but I have the strange ability to appear behind people when they aren't expecting it. My friends mostly believe that I teleport, but I say I don't think so, seeing how I would probably notice if I were to suddenly be somewhere else. One of my other friends believes I walk through walls and don't realise it. I get many gasps when people turn around and there I am - or pass me in the main hall only to turn a corner and find me. I'm stealthy!

[mdipi]

yeah i know all about the stunting, i havent really done anything heavy, just light stuff and what the others on my team tell me what is good and what isnt good. they all have lifted since freshmen and all are at least over 6', my dad is 6'4 so growing hasent been a problem. I dont plan on really getting into it untill next year when i am older though, but would like to start to get a base now.

i got hurt today so it was an off day. knee is killing me, had to get helped off the field. i went back in though :thumb:

44-14 us! w00t.

dan: guard, and d End and i also play some takel (pref. 3 technique but 2 sometimes)

[norie]

Originally posted by Coppertop
jesus chirst norie! could you make your pictures any bigger? I'm on DSL and that took 3min to download!!!
haha, i was already late for class, and i didn't have time to scale it or compress it.

Hi, my name is Aaron and im addicted to Kirupa. :crazy:

[telekinesis]

Originally posted by norie
Hi, my name is Aaron and im addicted to Kirupa. :crazy: Ditto

[norie]

Your name is Aaron too? cool! haha. I'm a month older :P

[prstudio]

i think dan means that he's addicted

[norie]

Your name is Aaron too? cool! haha.
sorry forgot the tags.

[telekinesis]

lol :P

[prstudio]

uh huh, surrrreeeeeeee lol

[norie]

:beam:

[signifer123]

i know two freshmen who can benchpress 300lbs.