Need some help on weightlifting.

[Teh_Brad]

Ok, I'm 14, 5' 10'', and weigh 123 pounds.

 

 

 

 

 

 

 

I'm really skinny, almost no muscle, not over-skinny, but I have no muscle. -.-

 

 

 

 

 

 

 

I'm starting school on Wednesday, and I may be able to put up to an hour a day into our weight room. I think I know what exercises to do... Biceps, Pecs, Triceps, etc... But I don't know what to EAT!!

 

 

 

 

 

 

 

Ok, I've heard you need alot of protein and carbs...But my questions are:

 

 

 

 

 

 

 

How much do I need of each?

 

 

 

 

 

 

 

If I use a protein mix or something, how much protein do I need, and WHEN DO I TAKE IT?

 

 

 

 

 

 

 

What protein mix should I use?

 

 

 

 

 

 

 

Thanks alot guys.

[VOV]

Wait until you are 16.

[BlueLancer]

Before I answer, I must say you are very much still developing and weightlifting could stop your growth entirely, and seeing that you're 5'1 I'm pretty sure you will grow a lot in the coming years. If my son was 14 and I'd see he has only just entered his growth spurt, I would never let him do this.

 

 

 

 

 

 

 

Anyways, if you want to go for it anyways, here's what you will want to prepare for:

 

 

 

 

 

 

 

• 
   
   
   
  [*:exsssvu6]1 gram of protein per pound daily (in your case about 120 grams)
   
   
   
  [*:exsssvu6]Preferably white meat instead of red one, such as chicken as a source of protein
   
   
   
  [*:exsssvu6]You must be ready to schedule your day so that your meals play a very big part, many people say "eat 3 big meals a day or 6 small ones".
   
   
   
   
   
   
   
  I learned years ago this does not matter. As long as you eat enough to fulfill your nutritional needs (gram per pound) and you're not hungry and you have a few hours between each meal, you will do fine. And don't neglect other parts of your diet. You don't want to gain fat, but if you don't eat any fat at all, you would literally die.
   
   
   
   
   
   
   
  [*:exsssvu6]You must commit yourself not to eat snacks between meals, such as chocolate bars even if your non-weighlifting friends do (remember disclipine)

 

 

 

I would write you some excercises for triceps, biceps, pecs, abs, etc... But if you already know what to do, that's fine and even better if you have a gym trainer available at least some of the time. When I started at about 15 I learned a lot from the trainer, they are always professionals so don't hesitate to ask. They can easily tell you if you are overexcercising or not.

 

 

 

 

 

 

 

Also, this is very important: Don't train every day. If you want to build muscle mass, train about every second day. Your muscle mass does not grow while you're at the gym, it grows while you are asleep. You must have at least a days rest in between the sessions.

[PunkRaiden]

Wait until you are 16.

 

 

 

 

 

 

 

No, don't.

 

 

 

 

 

 

 

Go on http://www.bodybuilding.com, get some info there and check out their forums.

[Bubsa]

I'd wait a couple more years before lifting weights. Your bone development is not near finishing and judging by your height, you're ina growth spurt so your bones are weaker than normal.

 

 

 

That doesn't mean to say you can't put on weight or muscle, just not to lift weights.

[NorthernHero]

Bah Bluelancers exhaustive posts strikes again.

[Teh_Brad]

I'm 5 10, not 5 1.

 

 

 

 

 

 

 

I'm pretty tall for my age.

[Teh_Brad]

However, I probably won't start now anyway, as I found out today I'll be playing basketball...So no weights this year.

 

 

 

 

 

 

 

However, out of curiosity:

 

 

 

 

 

 

 

I've heard you need 4 grams of carbs per 1 gram of protein/pound of mass (your weight). Is this true? How could I get carbs?

[Futurama]

The 3 big meals or 6 small meals thing is purely a willpower thing, eating 6 small meals is easier for some people than eating 3 large ones, and vice versa.

 

 

 

get enough protein and carbs and exercise, and you'll be putting on muscle like noones business

[Boogie]

All this stuff on how it will stop you from growing is not true.

[Evilperson]

I started when i was 15 and its really payed off...

 

 

 

 

 

 

 

What i did is Do a little more than you feel comfortable doing and do only machines (if your at a gym) that you like. If you cant feel it, it probably means your not doing it correctly thus wasting your time. MY advice: work out at your school or get a gym membership.

 

 

 

 

 

 

 

Btw you DONT need proteins and dieting and what not. I dont use that and i am ripped 8)

[hipyhop101]

my advice

 

 

 

if u wont to be strong and IN PROPORTION dont join a gym and pay $50 a month all you need is a bar and flat ground(any ground) and every day do lots of sit ups, pushups and chinups and go for a run or something

 

 

 

then your muscules will me perfect for ur body size and not 1 of those silly funny looking people

[BlueLancer]

Bah Bluelancers exhaustive posts strikes again.

 

 

 

 

 

 

 

I know 8) It's fun to print out and read in the evenings when you have trouble falling asleep. Maybe you'll remember something when you wake up...

[assassin_696]

All this stuff on how it will stop you from growing is not true.

 

 

 

 

 

 

 

Depends really, i know a guy who pumped himself full of protein supplements and did heavy weight training from a young age. He's 18 now and about 5'5" but could probably rip a house in half. But he wants to become a wrestler so he'll have to keep up to it, if you don't and lose your muscle bulk at that height you're not really in good stead.

[NorthernHero]

 

All this stuff on how it will stop you from growing is not true.

 

 

 

 

 

 

 

Depends really, i know a guy who pumped himself full of protein supplements and did heavy weight training from a young age. He's 18 now and about 5'5" but could probably rip a house in half. But he wants to become a wrestler so he'll have to keep up to it, if you don't and lose your muscle bulk at that height you're not really in good stead.

 

 

 

I worked out when I was 14-15. Now my height is 180cm, my older brother is 190cm and my younger brother is 190cm too.

 

 

 

Could be just a coinsidense. But working out does take a lot of energy so it can leave less energy to growing taller.

[assassin_696]

 

 

All this stuff on how it will stop you from growing is not true.

 

 

 

 

 

 

 

Depends really, i know a guy who pumped himself full of protein supplements and did heavy weight training from a young age. He's 18 now and about 5'5" but could probably rip a house in half. But he wants to become a wrestler so he'll have to keep up to it, if you don't and lose your muscle bulk at that height you're not really in good stead.

 

 

 

I worked out when I was 14-15. Now my height is 180cm, my older brother is 190cm and my younger brother is 190cm too.

 

 

 

Could be just a coinsidense. But working out does take a lot of energy so it can leave less energy to growing taller.

 

 

 

 

 

 

 

Could be a coincidence but his brother who is a bit older is tall and slim. ANd remember, "working out" isn't the same as doing the kind of training that he did. Generally you don't need to do massive weight lifting under 16, some is fine but just don't overdo it.

[Schwarzenegger]

Unless you lift really, really, no seriously really heavy, it ain't gonna stop your growth. Its just a myth.. more people are becoming aware that it isnt true. Also don't just work out your chest and arms.. work out your legs too, no need to look like a lightbulb :roll: . If you can do it one hour a day, do a different body part or muscle every day so they can all get some rest and your whole body won't be crippled in one day. As for supplements and protein and stuff, I strongly reccomend it but it isn't necessary. It just makes your weight training more effective/easier/ faster results and stuff. But hey why not live a healthy lifestyle and do it :)

 

 

 

 

 

 

 

Someone suggested http://www.bodybuilding.com . It seriously is the best website you can go to for anything about fitness, weight training, weight loss.. basically any goal you want to achieve for your body. And the community on teh forums is very good and helpful.

[homer806]

ok, find yourself a baby cow or bull(i recomend a light one) carry this on your back all day everyday until it is full grown. you'll either have chronic back pain for the rest of your life, or be buff. then you get to eat the cow!

[Cloaked_Shadow]

my advice

 

 

 

if u wont to be strong and IN PROPORTION dont join a gym and pay $50 a month all you need is a bar and flat ground(any ground) and every day do lots of sit ups, pushups and chinups and go for a run or something

 

 

 

then your muscules will me perfect for ur body size and not 1 of those silly funny looking people

 

 

 

 

 

 

 

wow...thats what i do everyday lol

[D_u_e_s]

Ur the same case as me, in the size way.. i am 14 years old, 8th grade, i am 5'6' and 135 pounds. My bench atm is 190 and my squat 270. The meal u need to have is.

 

 

 

 

 

 

 

wake up: 3 eggs, toast, milk... lost of milk always.

 

 

 

Lunch: ham sandwich, carrots, peanut butter on celary (penut butter has alot of protien but it quit fattening, and milk.

 

 

 

Supper: Steak, potatoes, a fruit or vegatble, milk.

 

 

 

 

 

 

 

Now what you eat has less effect on muscle gain than you think. It's all about your technuqiue in the weight room. Usually, I do 5x sets of bench, going up 15 lbs each time, then on the 4th set, i go down 20, then 5th set go up 25.

 

 

 

 

 

 

 

 

 

 

 

For curls, i do the same thing... but less weight, mybe 10 lbs rather than 20.

 

 

 

 

 

 

 

 

 

 

 

I usually do this for every machine so on and and so fourth.

 

 

 

 

 

 

 

 

 

 

 

hope this helps you atleast some,

 

 

 

Smithy111

[bb_bart]

if ur really weak like u describe atm, u might wanna start with just push ups sit ups and pull ups if u can manage them (lots of weaker people cant :lol: ) and maybe some really light weights until u get used to it, occasionally max out ur weight and then rest for good muscle growth

 

 

 

 

 

 

 

id go for as much protein as possible, like at lesat a couple eggs in morning but i wudnt bother with keeping track, as long as u kno u got enuff, thats wat i do and i work out a very little bit and im lookin pretty good 8) at least IMO :lol:

[BlueLancer]

Now what you eat has less effect on muscle gain than you think. It's all about your technuqiue in the weight room.

 

 

 

 

 

 

 

That's rubbish, without the proper amount of protein, it doesn't matter if you lift the whole building with your pinky finger, you wont gain any muscle mass. What do you think muscle consists of? Don't want to sound rude, but what you eat makes all the difference in the world.

 

 

 

 

 

 

 

But if you want to follow that school of thought, you could always opt in for creatine. You will get temporary fluid-based mass without really having to think about what you eat. The downside is, as I said, creatine wont make you any stronger that you previously were (though you might look more intimidating :) )

[Schwarzenegger]

 

Now what you eat has less effect on muscle gain than you think. It's all about your technuqiue in the weight room.

 

 

 

 

 

 

 

That's rubbish, without the proper amount of protein, it doesn't matter if you lift the whole building with your pinky finger, you wont gain any muscle mass. What do you think muscle consists of? Don't want to sound rude, but what you eat makes all the difference in the world.

 

 

 

 

 

 

 

But if you want to follow that school of thought, you could always opt in for creatine. You will get temporary fluid-based mass without really having to think about what you eat. The downside is, as I said, creatine wont make you any stronger that you previously were (though you might look more intimidating :) )

 

 

 

 

 

 

 

I've read from various sources that creatine helps improve strength. I really can't explain why because it's a bunch of scientific junk and I didn't reallly bother to really look hard at it. If I'm not feeling lazy I might go dig some out somewhere.

 

 

 

 

 

 

 

But I agree with what you said about eating. D_u_e_s, you don't make gains in the gym, you make them at home. You need proper rest and nutrition. If you aren't getting enough of both, your weight training will only hurt your muscles instead of helping them.

[unknownmasterofnothing]

does anyone know any other excersises u can do with dumbells, besides, tricep extenstion, bicep curls, shoulder shrugs, kick ups?, hammercurls?

[cjlhdevil]

Ur the same case as me, in the size way.. i am 14 years old, 8th grade, i am 5'6' and 135 pounds. My bench atm is 190 and my squat 270. The meal u need to have is.

 

 

 

 

 

 

 

wake up: 3 eggs, toast, milk... lost of milk always.

 

 

 

Lunch: ham sandwich, carrots, peanut butter on celary (penut butter has alot of protien but it quit fattening, and milk.

 

 

 

Supper: Steak, potatoes, a fruit or vegatble, milk.

 

 

 

 

 

 

 

Now what you eat has less effect on muscle gain than you think. It's all about your technuqiue in the weight room. Usually, I do 5x sets of bench, going up 15 lbs each time, then on the 4th set, i go down 20, then 5th set go up 25.

 

 

 

 

 

 

 

 

 

 

 

For curls, i do the same thing... but less weight, mybe 10 lbs rather than 20.

 

 

 

 

 

 

 

 

 

 

 

I usually do this for every machine so on and and so fourth.

 

 

 

 

 

 

 

 

 

 

 

hope this helps you atleast some,

 

 

 

Smithy111

In my eyes, in which I don't know much scientifically on the matter itself, seems to be extremely unhealthy. You need a balanced diet not stuff as much dairy products as you can down your throat at every meal.

 

 

 

Also at the rate you going have fun with http://www.nomilk.com/crohns.shtml (take a look at symptoms on another site, it's so horrible it would be censored here) You're also very small and I would say have stunted your growth with over weight lifting.

 

 

 

 

 

 

 

 

 

 

 

Look kid, you're 14. Muscles doesn't come from anywhere it develops from fat. Just eat right maybe eat more and SLIGHTLY more protein, rome wasn't built in a day. Just eat healthily try to gain a little weight and overall size in body then start a routine of a mixture of cardio and weights and you will be fine. No one wants a patrick bateman delt smashing everyone :o (for non ot.com people basically I think you will find people arn't impressed by over muscly people) Try to get a slightly buffed athletics body rather than a body builders if you going for girls too.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Or you could do what I do and have a really really high metabolism. Go to the gym 3 times a week no longer than 2 hours. Be 6'2 weight 180 a nice body and eat sweets 5 times a week! *dances in circle*