Help for a 14 year old beginner

[bigbrotha2]

Hey!

I am 14 years old and just beginning to work out and whatnot...i weigh 130lbs...i just got a gym membership...i was wondering what kind of diet i should start and what kind of workouts i should do...and i was also wondering if there are any supplements, etc. that i should start taking for weight gain and everything...

Thank you very much for you time...

Terry

[bigbrotha2]

i am around 6'0" tall...just thought that information might be important...lol...

thanks

Terry

[Builder101]

Your going to have to find a workout that works well for your body so you'll have to figure that one out on your own and find one that works for you but I'll try help as much as i can on everything else. Diet wise you don't need a weight gainer just eat A LOT of nutritious food and get lots of calories, carbs and protein. Supplements wise a must have would be whey protein then these is 1 important one but optional to take such as creatine. Do some research on creatine before you decide if you want to take it or not and if your starting out don't worry those are both natrually accuring in your body and you get those by eating meats.

[bigbrotha2]

thank you very much!

[Builder101]

Whoa I'm a newbie to like you man lol i know a little mroe than the average joe thats about it so you should wait for other people's input to they helped me get started it will work the same for you.

[Maximum Lifting]

Read around, learn a good workout schedule, eat right, supplements..? Not necessary right now. At our age, we have absolutly NO need for sups.

[bigd27560]

max is right at your age you should not do supps. just eat healthy, up your cals and do the basic exersises like bench press, squats, curls, leg extentions, power cleans, then you can add in some things like leg curls, wall squats, incline bench, millitary press, step ups, jerk presses, if you have a trainer after 6 months get somone that accually knows what they are doin to teach you the olympic snatch, it looks hard but with proper suppervision then you will work alot of groups.

[Sam_2005]

I can't see the problem in taking a supplement such as Whey protein at fourteen. It's a natural substance that has componants such as essential amminos, calcium etc...
And is digested very quickly which is important post workout, there is no research to substantiate any claim to suggest it will have a negative effect on anyone, yet alone a 14 year old. Do your own research and then you will enable to make accurate and sensible conclusions, relavent to your own needs and peace of mind.

[ash_davies1988]

Your 6 foot at 14!!!!!!!

[Odin92681]

Originally Posted by Sam_2005

I can't see the problem in taking a supplement such as Whey protein at fourteen. It's a natural substance that has componants such as essential amminos, calcium etc...
And is digested very quickly which is important post workout, there is no research to substantiate any claim to suggest it will have a negative effect on anyone, yet alone a 14 year old. Do your own research and then you will enable to make accurate and sensible conclusions, relavent to your own needs and peace of mind.

He's only 14 ! All he has is lunch-money and he needs that for lunch. How is he going to afford Hundreds of dollars in supplements every other month. The lil guy just needs to eat healthy food, meats and a lot of em.

And DAMN big you're 6' at 14 omfg. If you can get the protein powder get it. But if you cant just make sure you eat at least 5 times a day. Cause I'm 6'1" and 195lbs. I can imagine what 6' 130lbs. looks like.

[Weecrack]

Yeahyou dontneed supps at your age, a good multi viataminif anything, and protein powder if you and your parents will dishthe moneyout for it, besides that
just eat what your mom makes for you *Bump* for the above andsyou should be set, Andyes 6 ft at 14 is tall bro im 5'9 at 225 =D GL

[iwannagetbigger]

Originally Posted by ash_davies1988

Your 6 foot at 14!!!!!!!

Your 6 foot at 14 and wheigh 130 lbs. EAT EAT EAT.. thats what ive been told and ive been gaining and i love it..
_)Chris(_

[cashmoneyarmy7]

u really need to pack on some more weight

[Patrick_Bateman]

Originally Posted by bigbrotha2

Hey!

I am 14 years old and just beginning to work out and whatnot...i weigh 130lbs...i just got a gym membership...i was wondering what kind of diet i should start and what kind of workouts i should do...and i was also wondering if there are any supplements, etc. that i should start taking for weight gain and everything...

Thank you very much for you time...

Terry

"The body doesn't know muscles. It only knows movements."

-Mel Siff

"If you are still training body parts and not movements, you have missed a signifigant amount of information written on the subject of resistance training in the past 10 years."

-Mike Boyle

"Write programs. NOT workouts."

-Alwyn Cosgrove


Three great quotes. Three smart guys. Somethings to think about.

I'll try and keep this as simple as possible so that everyone can understand it. There is so much stuff to go into with writing a training program and I could write a book about it but I will outline basics and then hopefully people will ask questions and we can fill in the blanks.

Okay, were to begin. The main things to consider when coming up with a training program:

1) goals
2) training split (how many days per week? Upper/lower? total body? push/pull/leg?)
3) exercise selection
4) sets and reps (volume)
5) rest interval*
6) rep tempo*

* both of those will go back to what your goals are *

So lets take it one by one....

1) Goals- pretty self explanatory.

2) training split- Given the quotes above obviously I am not going to tell anyone to train one body part per day. Is it bad? Maybe not for a few weeks as a change of pace or a way to increase volume (acclimation) for a short period of time before dropping back and lifting heavier (intensification).

In general there are a few splits I like:

- Total body 3 days per week with 1 day of rest between each workout.

- day 1- upper, day 2- lower, day 3- off, day 4- upper, day 5- lower, day 6 and 7- off

- day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts.

- day 1- upper, day 2- lower, day 3- total body. With a day of rest inebween workouts.

Obviously there are a lot of other ways to break things up. As a newbie the main thing you want to do is pick something you can stick to and make sure that you focus on learning and using good technique for all exercises.

3) Exercise selection- efficiency is an important thing in the weight room. Workout smarter not longer. The exercises you want to stick to are going to be main compound lifts (exercises which use multiple joints) as they will recruit the greatest amount of muscle fiber to get the work done. Some of my favorites:

upper push- bench (flat, incline, decline. barbell and DB), shoulder press (DB and BB), dips

upper pull- pulldowns (various grips), pull ups (various grips), bent over rows (barbells and DBs. Various grips), cable row, face pulls, shrugs (Db or BB)

lower body quad dominant- squat (back and front. no smith machine), lunges, bulgarian squat, one legged squat, multidirectinal lunges

lower body hip dominant- deadlifts, Romanian deadlift, Straight Legged deadlift, trap bar deadlifts, step ups, hyperextensions, glute ham raises, reverse hypers


with these exercises and all their varieties and progressions you can put together years of workouts. Be creative.

4) Sets and Reps- As a newbie you really need to allow tendon strength (connective tissue strength) to build up as it tends to gain strength at a much slower rate then muscle. I recommend taking the first few weeks of your training and using sets of 10-15 reps and reallt focusing on the form of every exercises. As a newbie anything you do will make you grow and get stronger. You can only go up! After you have been training for a solid amount of time you will have to get more creative with your program but right out of the gate you can keep it simple. 10-15 reps x 2-3 sets per exercises and really hammer the form. After those first few weeks you can begin to increase the intensity and lift a little heavier. Just build up slowly and don't rush yourself into an injury. Studies on rep ranges suggest that reps 1-5 are best for strength gains, 6-12 for hypertrophy (muscle growth), and 12-15(20) for endurance. So, after those first preliminary weeks of training be sure to choose your rep ranges wisely based on your goals.

5)Rest interval- In general the amount of weight you are lifting is going to dictate your (a) rep ranges and (b) your rest interval. For example, if you are lifting very very heavy chances are you wont get to many reps and in order to complete another set you will need a longer period of rest. It is recommended that for strength a rest interval of 2-5min is best, for hyerptrophy 60-90sec and for endurance 30sec or less. Ofcourse this is not the be all end all. As your fitness level increases you may find that you recover quick enough between sets and wont need as much rest. For example, some can lift at high intensities (heavy weight) on shorter rest invertvals, say 60-90. Again, a lot of this will depend on your goals and what you are trying to accomplish.

6) rep tempo is something that should not be overlooked. I don't like to dictate the concentric (the shortening or up phase of the lift) tempo just because the human body is built for speed and purposly slowing down the concntric will send improper signals to the CNS allowing it to think it is okay to move slowly. The eccentric tempo, if your goal is hypertrophy, would be a good thing to try and slow down and control. It has been showen in studies that slowing down the speed of the eccentric can lead to better gains in hypertrophy. This is due to the fact that during the eccentric (the lowering or down phase of the lift) a greater amount of trauma can be placed on the tissue. The isometric (the static moment of the lift between the eccentric and the concentric) can also be beneficial to those looking for a greater amount of hypertrophy as holding the weight in place for a moment will (a) require you to recruit more motor units then if you were just to begin the up phase of the lift since you have to hold and stabalize the load and (b) require you to use more strength on the up phase as you are putting an end to the potential enregy being stored in the muscle during the eccentric portion of the lift thus delaying the elastic energy. A tempo for hyerptrophy on the bench press might be something like 4/3/0, eccentric,isometric, concentric. So that is 4 seconds on the way down, 3 second hold at the chest and then press.

[Cros054]

As far as supplements go, go with whey protein if anything. Don't take creatine or anything else, because at 6' and 130lbs you're main goal should be to gain some weight.

I didn't read all of Bateman's post because its so long. But he usually knows what he is talking about, so read carefully and put it into use if it looks good to you.

[builder]

Hey whyat's up, i am just like u. Except i am 13 yrs. old weighing 135 lbs. I started working out for about 1 month and i am telling u it feels so good and i am realling reaching my goal. I take two supplements: Whey Protein and Theragran-M. Whey Protein is for building my muscles and Theragran-M is for vitamins that i should get at my age. I wish u luck and lift a lot of weights to gain mass and also don't forget the abs for GIRLS!!!

Anyway wish u luck and again, and see ya LATER..

[tryin2gain]

Originally Posted by builder

also don't forget the abs for GIRLS!!!

Naw man, its all about the curls for the girls.

Also, i dont think you need supps at your age, just eat more.

[ck_87]

6 feet tall at 14, wow. I'm 19 and only stand 5 foot 8. Six feet is a good height but 130 is pretty damn underweight for that height.

[teamrv927]

hey man i'm 13 and i just started lifting in dec. but what u should do keep ur fluids up, eat hard, work out harder and u should see maximum results remember teenagers excpetially our age we have so much test goin through us it is like we are on juice except our testicles get bigger lol anyway hope this helps