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post #1 of 49 (permalink) Old 06-30-2008, 06:33 PM Thread Starter
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What should I do now?

I am 6'0, 16 years, 155lbs. my stats are

MAX with being able to do more than one rep.

bench- 135 3 reps
incline- 125 3 reps
decline- 140 3 reps

bicep curl- 25 4-5 reps

shrugs with free-weights- 55/ea hand 6 reps
flys- 25/hand 5 reps
bb rows- 45/hand 5 reps

leg press (where you sit facing up 30-40*) 580 lbs. 2 reps
^^same machine but working calves 645-670 5 reps


If I am just standing, you really cant see much ab definition. I really want to cut down a little fat, maybe go to around 8.5% bf. And I would like to get more vascular, you can see *some* vains in my arms.

First tho, I want to bulk, maybe gain 15 lbs. (12 lean, 3 fat approx.)


What do I do? Any first hand opinions?

Thanks!

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post #2 of 49 (permalink) Old 06-30-2008, 06:40 PM
 
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Bro your 16, you should stop worrying so much and just enjoy your teen years. Strength and muscle will come along with age.
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post #3 of 49 (permalink) Old 06-30-2008, 07:34 PM
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Post up your workout and well give you pointers...

I think you should strengthen up a little, fuck all this wait till you're older, I heard that all the time as a kid. Just stay away from roids, and be smart about the workouts. You're going to actually be able to use the strength you have while you're young, instead of being limited by age.
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post #4 of 49 (permalink) Old 06-30-2008, 08:10 PM
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Keep lifting, and lifting, and some more lifting.

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post #5 of 49 (permalink) Old 06-30-2008, 08:27 PM
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eat eat eat...

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post #6 of 49 (permalink) Old 06-30-2008, 08:32 PM
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What he said ^

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post #7 of 49 (permalink) Old 06-30-2008, 08:34 PM
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oh yeah...do some research on bodybuilding.com

They have a huge teen bodybuilding section. You are young and are in a stage of growth. So lots of protein and calories in a day combined with heavy lifting and size will come

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post #8 of 49 (permalink) Old 06-30-2008, 09:45 PM
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Quote:
Originally Posted by 8mpg
oh yeah...do some research on bodybuilding.com

They have a huge teen bodybuilding section. You are young and are in a stage of growth. So lots of protein and calories in a day combined with heavy lifting and size will come
8mpg has given some of the best advice in the thread. try to consume 1-2 grams of protien per pound of body weight. plenty of calories, good calories.

Post up your workout. Maybe we can make some changes. Make sure you do plenty of "auxiliary" exercises. Tricep extensions, rows, curls (different variations). Hit the muscle groups that bench presses wont. That is where your strength will grow. It will also add more definition. Don't forget to do some cardio as well.

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post #9 of 49 (permalink) Old 06-30-2008, 09:56 PM Thread Starter
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Quote:
Originally Posted by black2002ls
8mpg has given some of the best advice in the thread. try to consume 1-2 grams of protien per pound of body weight. plenty of calories, good calories.

Post up your workout. Maybe we can make some changes. Make sure you do plenty of "auxiliary" exercises. Tricep extensions, rows, curls (different variations). Hit the muscle groups that bench presses wont. That is where your strength will grow. It will also add more definition. Don't forget to do some cardio as well.
i dont know all of the in's and out's of working out. I just wanna be a little beefy lol.

I also do not know all the names of the machines..(i do use mostly freeweights) so I will post up tommorow after I get back form la fitness.

I am taking 100% whey by gold standard( it think that is the name of it)

instead of snacking on chips i have been eating chicken, and sugar snap peas.

Thanks for the advice.

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post #10 of 49 (permalink) Old 06-30-2008, 09:59 PM
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I was 6'2" and ~155-160 at your age. Now I'm the same height and when I was working out and in shape close to 185-190. I'm a thinner guy but I did absolutely no heavy lifting and supplements. I focused on cardio and lighter weights/higher reps. Eating healthy is going to be the key, fuck calorie counting. Most of the size and bulk comes with age plus the heavier lifting.
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post #11 of 49 (permalink) Old 06-30-2008, 10:34 PM
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post #12 of 49 (permalink) Old 07-01-2008, 06:56 AM
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Correct form > Looking macho and throwing weight around.

Ive only been working out a couple of months and i cant stand seeing that crap.

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post #13 of 49 (permalink) Old 07-01-2008, 06:57 AM
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post #14 of 49 (permalink) Old 07-01-2008, 08:27 AM
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Quote:
Originally Posted by 347Mike
Correct form > Looking macho and throwing weight around.

Ive only been working out a couple of months and i cant stand seeing that crap.
Fuck you man, looking macho and throwing weight around is the ONLY reason to lift.

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post #15 of 49 (permalink) Old 07-01-2008, 08:32 AM
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Quote:
Originally Posted by The Raven
Fuck you man, looking macho and throwing weight around is the ONLY reason to lift.
My sarcasm detector must be broken, please, tell me youre joking.

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post #16 of 49 (permalink) Old 07-01-2008, 08:35 AM
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Quote:
Originally Posted by 347Mike
Correct form > Looking macho and throwing weight around.

Ive only been working out a couple of months and i cant stand seeing that crap.
It's a trade off.
I used to live by form only, but now mainly for the first/mid reps.
Form has to be controlled, but form also has to give as fatigue sets in and you
push through the end of your last few reps.
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post #17 of 49 (permalink) Old 07-01-2008, 08:51 AM
tex
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Quote:
Originally Posted by Stangin4Lyfe
It's a trade off.
I used to live by form only, but now mainly for the first/mid reps.
Form has to be controlled, but form also has to give as fatigue sets in and you
push through the end of your last few reps.
True, but I'd be willing to bet that when you start losing form, you're still better than the retards who never learned to lift properly. For a beginner, learning strict form will be more beneficial, because he's going to see gains no matter how he lifts. Later on, he'll have a better base, and have more control when he starts getting sloppy to push for extra reps.
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post #18 of 49 (permalink) Old 07-01-2008, 08:51 AM
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Quote:
Originally Posted by Stangin4Lyfe
It's a trade off.
I used to live by form only, but now mainly for the first/mid reps.
Form has to be controlled, but form also has to give as fatigue sets in and you
push through the end of your last few reps.

Lifting with perfect form for an entire workout gets boring as hell. There's just something motivating to go from "oh shit, I'm about to get stuck…" to “Fuck yeah, that’s some decent weight!”

Yes Mike, I’m kidding.

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post #19 of 49 (permalink) Old 07-01-2008, 10:24 AM
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Quote:
Originally Posted by The Raven
Lifting with perfect form for an entire workout gets boring as hell. There's just something motivating to go from "oh shit, I'm about to get stuck…" to “Fuck yeah, that’s some decent weight!”

Damn, i never thought i'd see the day.

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post #20 of 49 (permalink) Old 07-01-2008, 11:24 AM Thread Starter
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At school, all the kids lifting have terrible form, and it is annoying as hell, because if you slack, you don't get the full workout.

For the first 2 weeks I worked out, (at the club) I purposely worked on form, with low weights. Now I can bust out heavy weight and have damn near perfect form, and have a productive workout.

Anyone whos says form doesn't matter is mistaken.

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post #21 of 49 (permalink) Old 07-01-2008, 11:33 AM
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Quote:
Originally Posted by 89gt-stanger
Now I can bust out heavy weight and have damn near perfect form, and have a productive workout.
Please re-read your initial post, and point out this "heavy weight" that you're talking about. Though you're correct about form being important, someone that benches barely more than the bar has no busines giving advice about weight training. You seriously need to be doing alot more listening and asking than talking.

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post #22 of 49 (permalink) Old 07-01-2008, 12:20 PM
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Quote:
Originally Posted by The Raven
Please re-read your initial post, and point out this "heavy weight" that you're talking about. Though you're correct about form being important, someone that benches barely more than the bar has no busines giving advice about weight training. You seriously need to be doing alot more listening and asking than talking.
Im going to need to know what "barely more than the bar" classifies as.

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post #23 of 49 (permalink) Old 07-01-2008, 12:29 PM
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Quote:
Originally Posted by 347Mike
Im going to need to know what "barely more than the bar" classifies as.
Find a mirror.

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post #24 of 49 (permalink) Old 07-01-2008, 01:04 PM Thread Starter
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Quote:
Originally Posted by The Raven
Please re-read your initial post, and point out this "heavy weight" that you're talking about. Though you're correct about form being important, someone that benches barely more than the bar has no busines giving advice about weight training. You seriously need to be doing alot more listening and asking than talking.
I was contrasting light weight ( doing just 10 on ea. side for form) and then I started to go up. I never said I was a meat-head, but because I am not benching 175...doesn't mean I don't know shit. It's really hard for my to get strong pecs....don't no why though. I work my ass off.

My legs are pretty strong though.

And I am not talking out my ass.

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post #25 of 49 (permalink) Old 07-01-2008, 01:06 PM Thread Starter
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BTW I will go max bench tonight and see where I am currently at. I should have posted this 2 wks ago....sorry. I probably will only go up 5 lbs.?? but it is something.

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post #26 of 49 (permalink) Old 07-01-2008, 01:08 PM Thread Starter
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Quote:
Originally Posted by 01WhiteCobra
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http://www.crossfit.com

Thank me in 10 years.
lol it says one day to do 21 pull ups....I can do only 11...

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post #27 of 49 (permalink) Old 07-01-2008, 01:12 PM
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Quote:
Originally Posted by 89gt-stanger
I was contrasting light weight ( doing just 10 on ea. side for form) and then I started to go up. I never said I was a meat-head, but because I am not benching 175...doesn't mean I don't know shit. It's really hard for my to get strong pecs....don't no why though. I work my ass off.

My legs are pretty strong though.

And I am not talking out my ass.
Sounds like you dont eat enough.

You know i was a complainer about not being able to put on weight/getting stronger until i started eating non stop and seeing results after 4 months.
I started off not being able to move 185 and im able to put it up 3 times now and a max of almost 205.

Saying its hard is just an excuse for being lazy.

Youre still young though, stop trying to rush.

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post #28 of 49 (permalink) Old 07-01-2008, 01:14 PM
tex
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lol it says one day to do 21 pull ups....I can do only 11...
So get to work.
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post #29 of 49 (permalink) Old 07-01-2008, 01:16 PM
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Quote:
Originally Posted by 89gt-stanger
I was contrasting light weight ( doing just 10 on ea. side for form) and then I started to go up. I never said I was a meat-head, but because I am not benching 175...doesn't mean I don't know shit. It's really hard for my to get strong pecs....don't no why though. I work my ass off.

My legs are pretty strong though.

And I am not talking out my ass.
You are 16, no offense intended, but you don't know shit. Don't pull an idecharmoy on us, stepback and realize that you've got alot of life to experience and learn. In time you'll learn exactly what it takes to get your pecs to grow, but you have to be willing to listen and learn. As soon as you start telling yourself that you know all about the gym, you're gonna close that young mind of yours off, and I'm here to tell you that you don't even have a clue yet, as to what you don't know.

FWIW, any "meat head" that's benching 175lbs needs to consider a new hobby.

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post #30 of 49 (permalink) Old 07-01-2008, 01:17 PM
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Quote:
Originally Posted by 89gt-stanger
I was contrasting light weight ( doing just 10 on ea. side for form) and then I started to go up. I never said I was a meat-head, but because I am not benching 175...doesn't mean I don't know shit. It's really hard for my to get strong pecs....don't no why though. I work my ass off.

My legs are pretty strong though.

And I am not talking out my ass.

hahahahaha...Sorry man. I seriously LOLed at the "because I'm not benching 175" part. You're taller so it's a little harder, but at 16 I was right around the 300lb mark. I'm guessing you dont play football?

Listen to guys like The Raven and GRAYHORSE. They've been in it for a long time, and know what they're doing. Everyone on here has some conflicts as to what should be done but you'll get a good grasp as to what you need to do.

To help a little. At your age, I had a decent split and usually did each muscle group 1-2 times a week. NO MORE however, unless it's something like abs.

Split it into something like this:

Monday - Chest-tris
Tuesday - Lowerbody
Wednesday - Back and Bi's
Thursday - Heavy Cardio
Friday - Shoulders, Upper Chest, Tri's
Saturday - Lower Body

Since you don't seem to have powerlifting type goals, You shouldn't focus only on max.

Pyramids and supersets are great for putting on mass and strength.
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post #31 of 49 (permalink) Old 07-01-2008, 01:18 PM
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Quote:
Originally Posted by 347Mike
and a max of almost 205.

Welcome to the 200 club, keep on truckin', 300 is around the corner.

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post #32 of 49 (permalink) Old 07-01-2008, 01:22 PM
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yeah, that's a good split, also focus on a lot of banana splits!!

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post #33 of 49 (permalink) Old 07-01-2008, 01:34 PM Thread Starter
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Quote:
Originally Posted by The Raven
You are 16, no offense intended, but you don't know shit. Don't pull an idecharmoy on us, stepback and realize that you've got alot of life to experience and learn. In time you'll learn exactly what it takes to get your pecs to grow, but you have to be willing to listen and learn. As soon as you start telling yourself that you know all about the gym, you're gonna close that young mind of yours off, and I'm here to tell you that you don't even have a clue yet, as to what you don't know.

FWIW, any "meat head" that's benching 175lbs needs to consider a new hobby.
You understand what I meant. You were knocking me down. idc whatever.

I know i dont know it all.

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post #34 of 49 (permalink) Old 07-01-2008, 01:38 PM
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You understand what I meant. You were knocking me down. idc whatever.

I know i dont know it all.
lol...so dont act like it

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post #35 of 49 (permalink) Old 07-01-2008, 02:56 PM Thread Starter
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Quote:
Originally Posted by 8mpg
lol...so dont act like it
Yeah, your right.

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post #36 of 49 (permalink) Old 07-01-2008, 03:16 PM Thread Starter
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So what should I do diet wise? Eat a lot of lean beef and skinless chicken..lol but really. I do not know. People have told me to gain 20 lbs, but I couldn't imagine being in the 170's. I know it sounds stupid, but that's just me.

Suggestions? I am open minded.

thanks

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post #37 of 49 (permalink) Old 07-01-2008, 03:23 PM
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Quote:
Originally Posted by 89gt-stanger
So what should I do diet wise? Eat a lot of lean beef and skinless chicken..lol but really. I do not know. People have told me to gain 20 lbs, but I couldn't imagine being in the 170's. I know it sounds stupid, but that's just me.

Suggestions? I am open minded.

thanks
Eat as much chicken and rice as possible, and try to eat every 2-3 hours. Red meat is good on occassion, but a bit too fatty (saturated) and expensive to make it a staple. Potatoes and yams are also good sources of carbs, and tuna, chicken, fat fee cottage cheese, and shakes are good alternate sources of protein.

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post #38 of 49 (permalink) Old 07-01-2008, 03:27 PM Thread Starter
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Quote:
Originally Posted by The Raven
Eat as much chicken and rice as possible, and try to eat every 2-3 hours. Red meat is good on occassion, but a bit too fatty (saturated) and expensive to make it a staple. Potatoes and yams are also good sources of carbs, and tuna, chicken, fat fee cottage cheese, and shakes are good alternate sources of protein.
Should I be taking whey/protein mixture when I get home form working out? Should the chicken be skinless, grilled, etc? Do calories matter?

Thanks

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post #39 of 49 (permalink) Old 07-01-2008, 03:49 PM
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Quote:
Originally Posted by 89gt-stanger
Should I be taking whey/protein mixture when I get home form working out? Should the chicken be skinless, grilled, etc? Do calories matter?

Thanks

Calories absolutely matter, if you don't eat enough, you won't grow. I'd suggest that you invest in a weight gainer powder of some type for post workout, and eat eat eat. Chicken skin is fattening and plain gross IMO, other than that how you prep it doesn't really matter. Being that you're a little guy, you don't really need to concern yourself with fat and sugar as much to make good progress, but the good dietary habits that you form now will stick with you the rest of your life.

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post #40 of 49 (permalink) Old 07-01-2008, 04:00 PM
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Quote:
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hahahahaha...Sorry man. I seriously LOLed at the "because I'm not benching 175" part. You're taller so it's a little harder, but at 16 I was right around the 300lb mark. I'm guessing you dont play football?
.

at 16 i couldnt bench 125 but i could kick a person through a wall

but yeah.. .. i guess as long as you are lifting.. props to you.

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post #41 of 49 (permalink) Old 07-01-2008, 04:01 PM
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Quote:
Originally Posted by The Raven
You are 16, no offense intended, but you don't know shit. Don't pull an idecharmoy on us, stepback and realize that you've got alot of life to experience and learn. In time you'll learn exactly what it takes to get your pecs to grow, but you have to be willing to listen and learn. As soon as you start telling yourself that you know all about the gym, you're gonna close that young mind of yours off, and I'm here to tell you that you don't even have a clue yet, as to what you don't know.

FWIW, any "meat head" that's benching 175lbs needs to consider a new hobby.
SHUDDUP FOOL!! you know you WISH you could bench 175

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post #42 of 49 (permalink) Old 07-01-2008, 04:26 PM
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Quote:
Originally Posted by White_lightning
at 16 i couldnt bench 125 but i could kick a person through a wall

but yeah.. .. i guess as long as you are lifting.. props to you.
haha...and look what your bitch ass is benching now lightweight!

actually I haven't gone up much in bench max since the summer of 04...
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post #43 of 49 (permalink) Old 07-01-2008, 04:29 PM
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Quote:
Originally Posted by White_lightning
SHUDDUP FOOL!! you know you WISH you could bench 175

If it were to impress my future ex wife, you're damn skippy I'd bench 175.

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post #44 of 49 (permalink) Old 07-01-2008, 04:59 PM Thread Starter
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Quote:
Originally Posted by ruffdaddy
hahahahaha...Sorry man. I seriously LOLed at the "because I'm not benching 175" part. You're taller so it's a little harder, but at 16 I was right around the 300lb mark. I'm guessing you dont play football?

I was benching 205 in 8th grade. I had an injury, however I recovered in full from it. I do not have any lasting issues from it. I also was 5'10'' 160 lbs naturally then.

And yes, I have played football since 6th grade. Got on the ms A-team (the more advanced players) and kicked ass all the time. I kick ass on linebacker! And, I am still playing.

NO NO NO, it should be DFWLS1's, CUMMINS, C6 VETTES.net
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post #45 of 49 (permalink) Old 07-01-2008, 06:09 PM
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Quote:
Originally Posted by 89gt-stanger
I was benching 205 in 8th grade. I had an injury, however I recovered in full from it. I do not have any lasting issues from it. I also was 5'10'' 160 lbs naturally then.

And yes, I have played football since 6th grade. Got on the ms A-team (the more advanced players) and kicked ass all the time. I kick ass on linebacker! And, I am still playing.
You benched 205 in 8th, then mentioned 175 as what a "meat head" presses now...Sorry but that doesn't sound right to me. Regardless...you got some catching up to do son...good luck!
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post #46 of 49 (permalink) Old 07-01-2008, 06:14 PM Thread Starter
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Quote:
Originally Posted by ruffdaddy
You benched 205 in 8th, then mentioned 175 as what a "meat head" presses now...Sorry but that doesn't sound right to me. Regardless...you got some catching up to do son...good luck!
lol Sorry for confusing you.

NO NO NO, it should be DFWLS1's, CUMMINS, C6 VETTES.net
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post #47 of 49 (permalink) Old 07-01-2008, 06:30 PM
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it's possible you can never get pecs because you always overtrain them. beware of too much ambition too soon

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post #48 of 49 (permalink) Old 07-01-2008, 09:33 PM Thread Starter
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Quote:
Originally Posted by ruffdaddy
You benched 205 in 8th, then mentioned 175 as what a "meat head" presses now...Sorry but that doesn't sound right to me. Regardless...you got some catching up to do son...good luck!
compared to what I do now, 175 is a meat head.

NO NO NO, it should be DFWLS1's, CUMMINS, C6 VETTES.net
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post #49 of 49 (permalink) Old 07-01-2008, 09:40 PM
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Quote:
Originally Posted by 89gt-stanger
compared to what I do now, 175 is a meat head.
If you can post your workout and split we can help you alot more. We don't know what you're doing wrong if we dont know what youre doing. So lets see what it is...don't be shy. Everyone's gotta learn.
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