Need workout help

[PshSam]

I'm starting to go to the local rec center to work out. I'm an extremely scrawny half black, half white 15 yr boy. I way about 120-125 lb, and 5'6''. I was wondering what a good workout routine would be good for me? I'm not necessarily wanting to gain a lot of wait, but some muscles. The rec has most the average equipment to my knowledge.

Only full body pic i have on mah comp:
http://img107.imageshack.us/img107/7757/august07end002aa0.jpg (http://imageshack.us)


Discuss your workout also.

[Ox]

To gain muscle, you have to gain weight. A high-protein diet, followed by high-weight, low-rep sets on a variety of weights will bulk you up.

[Shagg]

But you're already a McStuddly. :heya:

Just do sets of 10 of everything (Push-Ups, Sit-Ups, Crunchs, Curls, Bench Presses). Rinse and Repeat.

[JasonD]

if you want muscle, you NEED weight because what you got at the moment aint gonna give you shit!

so eat some kfc then hit the weights!

[Beefynick]

I prefer to do something called a burpee. It is a workout designed by prisoners. It is basically a thrust squat with a push up. I usually do 10, then 9, then 8, ect. Do a google search for blurpee if you want to try it out.

The best part about it is that you do not need any equipment.

EDIT: Here is a link to a video of how to do it: http://www.expertvillage.com/videos/calisthenic-excercises-burpee.htm

[jewishjosh]

But you're already a McStuddly. :heya:

Just do sets of 10 of everything (Push-Ups, Sit-Ups, Crunchs, Curls, Bench Presses). Rinse and Repeat.

You forgot lather.

But yeah, protein, and never underestimate the power of push-ups and sit-ups.

[HappinessMan]

What if I already got the weight?

[fabz]

so eat some kfc then hit the weights!

Sweet idea. Go eat fatty foods and then try and be productive. You're gonna fall asleep before you even hit the freaking gym.

Oxtail Soup has the best advice on this matter. You want good protein, chicken, turkey, lean beef, and fish are some examples. If you get you're sustenance from your parental units, talk to them about what you want to accomplish.

http://www.muscleandfitness.com/ has lots of tips for building muscle for the beginner and the more advanced person. You want to get in a habit of doing something that involves exercise on a regular basis. It looks like you are already pretty active so just do somethings that actually require you to use the muscle groups you want to work on. It doesn't have to be about sitting at a bench and push 225 18 times. It just has to be about you exercising your muscles.

I always wanted to be like Bruce Lee rather than Arnold Schwarzaboutcheredhislastname. I just wanted to be super cut and not so much freaking so jacked i couldn't wipe my own ass.

[TheHighwaySong]

Never work the same muscles two days in a row. One day do upper body, one day do lower body.

[PshSam]

Good advice peoples. I think what ill do is get on some sort of protein diet, or start eating protein shakes/bars. Once school starts i'll choose a day to go to the rec, cause it's in pretty close walking distance. Everyday ill try and do some sit up / push ups.

I'm gonna look up blurpee.

Also @ Shagg :gtfi:

[Ox]

Every day try to do situps and pushups. They build stamina, and a little muscle definition and strength. Don't be disheartened if you need to start out on relatively light weights, you're young - I wouldn;t recommend a heavy regime for you at your age at all, but if you're going to do it, do it properly. Try and get to the gym two or three times a week to work on heavy weights. (Heavy is relative, remember. Just because the steroid junkie next to you can lift 300lbs doesn't mean you should even try - it should be difficult, but not impossible or dangerous).

[PshSam]

To gain muscle, you have to gain weight. A high-protein diet, followed by high-weight, low-rep sets on a variety of weights will bulk you up.

What would you call low-rep?

I've seen blurpees many times before apparently, just never knew the name.

[Casalen]

Put on a lot of weight, lift a few sets slowly with a full range of motion. I'd say twenty split up between sets, that sounds rather low.

[Shmuh]

What I did, was I started with really light weights. 5 pounds. Do about 20 reps 3 times, then some other crazy reps. 10 pushups, 10 situps. Then eat some bananas and drink some milk after.

You just do the same thing, except every day do more reps. Then get heavier weights, etc.

Also, I'm pretty much the exact same size and weight as you, dur hee.

Oh yeah, and eat lots of meat, too.

[Gryphon]

There's nothing I can really say that everyone else hasn't said. But the main factor is gaining weight = muscle is easier to form.
But muscle only stays if you keep at it, once you stop, its flub town again.
Personally, I'm 6"0, weigh 200 pounds, a lot of it is leg muscle from dance. I'm a bit chubby in the stomach area, but its genetics working against me in that category. Not using it as an excuse, cause I could be doing more to help make it better, but you get my point. I just do a lot of dance an running. I just love working out in general, makes me feel good. I'm not obsessed, but it makes me feel better cause I was the fat kid in elementary school. :)

[Captainbob]

The big thing also is, no pain, no gain. Don't stop when it starts to hurt a little. Push past it, (not to the point of fainting though...).

Heh nice thread too by the way, I just sat my ass down at the computer after deciding not to go to the gym today, seeing this thread got me motivated and i'm off right now.

Thanks Explosm!

[jewishjosh]

I never knew "blurpee" had an L in it. I always thought it was just burpee.

Anyway, I just remembered that my gym teachers always used to stress FIT: frequency, intensity, and time. Ox and others have explained intensity (push yourself but keep it appropriate for your body and strength). Frequency is self-explanatory (a few times a week, make a firm commitment). Time means don't work out for ten minutes, go to the gym and pump iron for a solid hour at least. If you don't have all three, you won't get as far.

[DEATH TO AMERICA]

Make sure to drink refreshing Gatorade when engaging in rigorous physical activity. Gatorade Thirst Quencher contains a blend of lab-tested electrolytes – sodium, potassium and chloride – to replenish the minerals athletes lose through sweat during exercise and competition. Electrolytes help regulate a number of body functions, and athletes with a substantial electrolyte deficit may experience muscle cramping, heat stress and fatigue. In addition to replacing what is lost through sweat, the electrolytes in Gatorade trigger activation of the body’s thirst mechanism, encouraging athletes to fully hydrate themselves.

[OoooF4LiFe]

Actually alot of very good advice in here. Might actually give some of this a try. Hope it all works out.

[mikhial66]

Make sure to drink refreshing Gatorade when engaging in rigorous physical activity. Gatorade Thirst Quencher contains a blend of lab-tested electrolytes – sodium, potassium and chloride – to replenish the minerals athletes lose through sweat during exercise and competition. Electrolytes help regulate a number of body functions, and athletes with a substantial electrolyte deficit may experience muscle cramping, heat stress and fatigue. In addition to replacing what is lost through sweat, the electrolytes in Gatorade trigger activation of the body’s thirst mechanism, encouraging athletes to fully hydrate themselves.

This thread is brought to you by Gatorade. Gatorade: Is it in you?

Also, Water sucks, it really really sucks!

[Intestiny Destiny]

Drink water before and during. Gatorade is too sweet and actually makes you thirstier. It's just good marketing that got it's way there.

It's helpful, but unless you're a professional it's unnecessary for just some artificially flavored salty water.

[Relaps]

Basically everything here has been said.

High-protein, high-carb diets before and after.
Get some vitamine supplements.
Get into a routine of going to the Gym often. If you start slacking, you'll never go back.
If you go into heavy weights, always have a spotter, such as when doing bench presses.
Protein shakes are good, but only if you really wanna bulk up.

[InTransit]

No one's mentioned this yet and it's really really really important. Don't forget to stretch before hand.

Before you start your entire workout, do a full stretching session (about 5 mins) stretching your legs & arms. Then, once you've been working out for a while, if you're changing what part of your body your working on (i.e. work on your arms for 20 mins, then decide to work on your legs), stretch that new part of the body, cos it would've cooled down from your initial stretch. And, even more important, STRETCH AFTERWARDS! If you don't, you'll risk pulling muscles, cramps etc and your workout won't be as efficient because you'll be leaving with tensed up muscles.

[JonC]

Hell, I might take up some of this advice. Well, I don't need the weight, I'm 6'3, and i weight 270-275(though I apparently dont look it as people tell me). I'm told that if I actually worked out I'd be a monster, but I don't want to be a 'monster'.

I actually want to lose, about 30 pounds. It's near impossible to find a pant size of 42(waist) by 32(length). I can always find either or with a different combination, but not what I need. It would be great to be able to wear, 35 waists. I lost 15 pounds before, and I dropped to where I could wear a 38, but a 40 comfortably. So yeah.

Hope you get some muscles Psham.

[InTransit]

JonC, advice for you if you've already got the weight: Don't underestimate the power of the treadmill. It is alot easier to look good by losing weight & building muscle, than it is by just moving everything to muscle. You don't want to end up looking like the incredible hulk. Treadmills & bikes work all of your leg & bum muscles, and every girl like a nice guy's bum.

Also, don't be disheartened if you put on weight when you start because muscle weighs more than fat :facts: Back when I was doing ballet I weighed a tonne because I had so much muscle, even though I was a small size.

[JonC]

JonC, advice for you if you've already got the weight: Don't underestimate the power of the treadmill. It is alot easier to look good by losing weight & building muscle, than it is by just moving everything to muscle. You don't want to end up looking like the incredible hulk. Treadmills & bikes work all of your leg & bum muscles, and every girl like a nice guy's bum.

Also, don't be disheartened if you put on weight when you start because muscle weighs more than fat :facts: Back when I was doing ballet I weighed a tonne because I had so much muscle, even though I was a small size.


part of my weight comes from muscles, I'm not all fat. I mainly just have a gut, which seems to be heredity(so to speak) because it looks just like my dad's. But his is from beer and stuff. I do have a bike, and I was riding it everynight for about a week or two straight, but then I started to work third shift and it fucked that up. And I'm not going to ride it during the day, its too damn hot here. I would like to have a treadmill, I'd actually use it. I just want to wear smaller pants, seriously, thats all I want.

Oh and you just can just call me Jon, instead of JonC.

[PshSam]

Thanks PshSam!

It's nothing man, just get to that gym :thup:.
I hope i have enough conviction to keep up a daily regiment, I so do hate to work. In fact, one of my greatest passions is procrastination. @ protein shakes getting me really buff, I'll probably steer clear of them then. I just want to be a little strong in the arms so i can do a little damage.

[Venom]

I would have to say, only do minor stuff right now. Push ups and sit ups and rollerblade. Once you're 18 start working out. Your body isn't done developing yet and you don't want to stop it because working out tends to prevent that in people. Whenever you do start working out(you're probably going to get into the body building portion of it) find your weight where you can do three sets of eight reps, but just barely. If it seems like it's too tough, try a little harder, and if it hurts while doing it, stop! Have a routine of three days in a row then one day off. Ask others in the gym what they do and see if they can help you build a routine. Don't be afraid to ask someone to help you with the bench press or other weights that put you at risk. Working out is nothing without dedication though, if you miss a week of training, you're not only not gaining anything, you can lose what took you a month to build.

[WookieRage]

I dance pointe ballet, so I have to keep in pretty good shape. Don't drink Gatorade or anything else like that; drink water, it really is the best for you. Eat lots of protein and don't skimp on carbs, and I don't think anyone else has said this, so: running is extremely good for you. Since you want to bulk up, don't run a whole whole lot, but I definitely recommend doing a quarter or half mile jog two or three times a week, as it will tone up everything in your body, give you killer leg muscles, and really help with endurance.

[jewishjosh]

As a long-distance runner (6km+), I concur. Don't run like I do because, like guyaboveme said, you'll lose the weight you want to gain. But it builds stamina and discipline, which you'll need for working out anyway. Plus think of the killer abs :heya:

[Hypnotic]

I'm not reading anything in this thread. If you're willing to trust other kids who can't type properly on strength training advice, you might as well ask them to pick out some stocks for you to invest in. Get help in person, don't trust the internet for everything.

[Dave]

I will hand out custom titles to the biggest contributors if this guy becomes a total muscley badass. I'm serious. This thread could be great if he showed us his progress constantly.

[Glurf]

Start out with a sort-of low weight, then each week increase by 5 pounds.

[I am homosexual]

Here are a couple of things to do and a few things not to do:

1) Don't expect instant results. These things take time, especially if you're a teenager. You probably have a higher metabolism and you'll have to eat TONS of protein and a good amount of carbs to get what you need.
2) Don't slack off on other vitamins. You need a lot of complex carbs, meaning all of the B-vitamins.
3) Sprinting is good because it burns fat off of your abs. You don't look fat, though.
4) Sit-ups are good, and so are crunches. Holding in a crunch position is good for muscle endurance.
5) You want a lot of anaerobic exercise to build muscles. This means that if you're doing weight training, do it in relatively brief (2 hours or less) sessions. Work one muscle group one day, and then another the next day. Some people suggest only working out heavily one day and doing cardio for muscle endurance the next day. It's really up to you. That brings me to my next thing.
6) DON'T WORK OUT A TON AT FIRST. It's actually terrible for your muscles. You need to gradually build yourself up. My ex-boyfriend tried to start working out a ton right off the back and he tore his ACL while practicing kickboxing. NOT a good thing.
7) Protein shakes and bars are alright, but they're not really too important until you really get into bodybuilding. Also, they're really expensive.
8) Don't try to lift the heavier weights if you can't do it correctly. It'll just waste your time.

[DamnDude]

Pointers:

Muscle growth does not happen when you are pumping, its tearing the muscles, when they rebuild, they grow, that happens when you rest, so NEVER go to the gym more than three times a week, give each muscle you are working on atleast 2-3 days rest, this means you work on your legs in one session, lower half/back in the other, and upperhalf in the last session, and then repeat.

Stretching is good before working out, but before you do that, jog (dont run) on the treadmill for 10-15 minutes before workout, and then stretch, you can seriously ruin your muscles if you dont do either before working out, doing this will add to the blood flow to your muscles.

Eat every 3 hours of the day, make a food schedule and stick to it, it will become a routine, have 3 major meals, and eat snacks inbetween, such as bananas, fruits, or dairy products. The major meals are breakfeast, lunch and dinner, consult with a food consultor (I think thats the english word for it) for what to eat, it depends on the person, its atleast free to get advice from them here where I live , but the inbetween snack just has to be protein rich and high in carbon.

Doing alot of reps with low weight will build muscle and stamina, doin few reps with more weight gives you strength.

Your stomach muscles dont need rest, you can work on them as a last excercise in each gym session.

If you want supplements, I reccommend glutamine, amino acids, creatine, and mega mass 2000, it will cost about 200 all in all.

Glutamine prevents the muscles from breaking down, take before and after you work out, one teaspoon, put it in your mouth and swallow with water, its tasteless, but dry.

Amino acids provide the body with proteins it cant produce, and is pretty hard to find in normal food, essential in muscle growth. Take it twice aday, with your breakfeast and around 2 pm, pour it in a normal spoon and drink it, its pretty foul tasting though.

Creatine is pretty useless, but it will make you gain weight by adding water into your muscles, making them bigger, but not stronger, it can help with muscle growth though as the cells or something tend to reproduce faster when they are filled with water and are more dense, there are studies that are in favor of this, and some that are not. Put a full spoon into a glass of water, stir it and drink, its tasteless.

Mega Mass is a food supplement, very high in carbon and protein which aids in gaining weight, take it 3 times aday with your major meals, it works like cocoa milk, put 2-3 spoons of it in a glass of milk, and drink it, tastes good.

Get someone you know to show you how to use the equipment, many use them wrong, and its slowing their progress down.

ALWAYS!!! have your back 100% straight, not only can you ruin your back by doing reps with a slightly bent back, but having a straight back makes you work the right muscles for each excercise you are doing, and dont use gravity to help you doing excercises (I cant find the word for the excercises in english, but they are typically the ones were you sit on a bench and have a straight back, and you pull on a chord that has weight on it, if you lean back, you are ruining the excercise by using your lower back and gravity to help you, rather than using your arms, shoulder and upper back, which the excercise is designed for).

Eat carbon before you excercise, going there hungry/low on carbs can result in loss of bloodsugar, which can result in fainting, vomiting, and feeling ill, it has happened to me, and I felt like shit after an hour in the gym.

Drink water while working out, its pretty self explainatory.

Stretch every muscle you worked out after the session, not doing so can render them useless for days due to cramps and whatnot.

I think I covered most of it, but can I advise you to consult with a personal trainer before doing anything, excercises vary from people to people, and they are experts, it would suck for you to both injure yourself or not gaining any weight because you are doing the reps wrong (Believe me, you cant imagine how many people are doing the excercises wrong).

EDIT:

By 100% straight back I mean pushing the lower back in, and the chest out.

[Taerran]

Dude, beefynick's link is the way to go. I did about 20 mins with the punching bag as a good warm up, and after 30 mins of the burpee thing, I'm definatly going to feel it in the morning. It definatly is a good workout. Thanks for sharing that, mate!

[JonC]

If I knew a lot of this subject, I would totally type a massive essay's worth of information.

[Nemmukat]

HOW DO I MAKE THREADS IN THE GF PLZ HELP

USER WAS PUT IN TIMEOUT FOR THIS POST. (http://forums.explosm.net/eventlog.php)
Reason: Huge bump for shit post.

[Quadros]

The first step is to not suck.

[bunglejunny]

What the fuck?

[Shocklocks]

The majority of the advice you've gotten in this thread is terrible. If you want to get big and strong read:

http://startingstrength.wikia.com/wiki/FAQ

http://startingstrength.wikia.com/wiki/Nutrition%2C_Supplements_and_Cardio#Nutrition_and_ Supplements

Also check out some of the articles here.

http://www.johnberardi.com/articles/index.htm

I reccomend buying the SS book. If you need further information you're better off joining a forum on a site thats specificly about strength training / mass building.

[Hypocrite]

The majority of the advice given about ANYTHING on this forum is terrible. And this thread is two years old, what the hell?

[Raxo]

This kid is probably a scrawny pothead now

[Iceshade]

Has anybody tried P90X? I have it and I'm going to start it as soon as this semester starts. A friend of mine has been doing it all summer and it kicks his ass. I joined him for one workout while he was in the second phase and my arms hurt like hell from my neck to my elbows for the next three days.

[nehlybel]

Not a judgment call at all, but based on your pic, it looks like you're a little young to really be looking at serious weigt lifting. You can pretty serious fuck up you musculo-skeletal system by doing too much too soon. At the same time, if you're looking to build muscles for football, you're going to want to promote fast-twitch muscle cell development. This can be attained by doing smaller reps of more weight. If you work with that kind of strategy, your muscles won't have the endurance of a cross-country runner, but you'll have the explosive force you're going to need.

[bunglejunny]

All anyone needs to do is just go to the fucking gym.