james123 Posted July 31, 2007 Report Share Posted July 31, 2007 Hi guys I think I need some help on gaining mass im a teenager just started at the gym and to be honest i dont know really what to do to get the best muscle gains. I workout at home we have a bench some weights etc nothing special but more than enough for me at this stage.I was hoping someone good suggest me a good starting workout for the upperbody and abs. I can bench 60kg max and only barbell curl 30kg max so my biceps are rather weak .Thanks James. Quote Link to comment Share on other sites More sharing options...
Paul Posted July 31, 2007 Report Share Posted July 31, 2007 EAT!!!!!!!!!! Do Squats , Deadlifts , Eat some more Quote Link to comment Share on other sites More sharing options...
ROADBLOCK Posted July 31, 2007 Report Share Posted July 31, 2007 hi james that brings back some memories i started the same way heres a good 3 day a week routine monday benchpress 3x10 bentbarbellrow 3x10 wednesday closegripbench barbellcurls 5x10 superset concentrate on form not wieght this well make those guns GROW friday squats 3x10 if you want some real mass you have to train your lower body Quote Link to comment Share on other sites More sharing options...
keats Posted July 31, 2007 Report Share Posted July 31, 2007 Hey James. It takes time mate, just stick to it, get a good diet behind you, good technique and don't give up. Try and eat every couple of hours, get a good protein powder and a multi. Try a split of chest/tris, Back/bi's, legs/shoulders/traps or ask around and see what will suit you best. Keep us updated with you progress Quote Link to comment Share on other sites More sharing options...
Big_J Posted July 31, 2007 Report Share Posted July 31, 2007 roadblock.. did it take you a while to grow? your workouts take like 20 mins..jst stick at the training.. size and strength will come over time Quote Link to comment Share on other sites More sharing options...
bheeman Posted July 31, 2007 Report Share Posted July 31, 2007 Hello James. Just remember bodybuilding is about 5% training in the gym. The rest of bodybuilding comes from diet and rest. Eat 5 or 6 meals with lots of carbs and protein. Make sure you are not overtraining and get plenty of rest. Your muscles grow and recuperate when you are resting. Don't give up! Keep at it and you will start getting your goals. Good luck! Quote Link to comment Share on other sites More sharing options...
blairandkelly Posted July 31, 2007 Report Share Posted July 31, 2007 think about food all day long ,and train hard more protein more carbs , dont skip meals... :grin: Quote Link to comment Share on other sites More sharing options...
Melbot Posted July 31, 2007 Report Share Posted July 31, 2007 I have to agree with the guys. Food is very important. Don't be surprised if you're eating twice as much or even more than you used to before training. If your training consistantly and eating enough and resting your body should respond. Good luck Quote Link to comment Share on other sites More sharing options...
2guns Posted August 1, 2007 Report Share Posted August 1, 2007 Just remember bodybuilding is about 5% training in the gym. i dont think so... Quote Link to comment Share on other sites More sharing options...
fergie01 Posted August 1, 2007 Report Share Posted August 1, 2007 Just remember bodybuilding is about 5% training in the gym. i dont think so...Hey jamesLike they say, good training and good diet with good rest is the key. It wont happen overnight but it does happen. Dedication and a positive mindset so train the brain too. i agree its more than 5% in the gym/garage but each to their own. Look after your body when training with good technique and not over loading on the weights. All the best and Go hard. Quote Link to comment Share on other sites More sharing options...
Cammo Posted August 1, 2007 Report Share Posted August 1, 2007 EAT!!!!!!!!!! Do Squats , Deadlifts , Eat some moreWhat he said. Quote Link to comment Share on other sites More sharing options...
2guns Posted August 1, 2007 Report Share Posted August 1, 2007 ..... and get fat :pfft: Quote Link to comment Share on other sites More sharing options...
james123 Posted August 1, 2007 Author Report Share Posted August 1, 2007 Ok ill give you guys a brief look at my diet:Today:Breakfast- 2 Toast 6 WeetbixInterval- 100g Nuts 2 mandarins and a bananaLunch- 100g Chicken and a cup of mixed vegiesAfternoon tea- 2 Protein shakesTea- 3 chops Mashed potatos and mixed vegiesThat is my diet ive been using since lifting I really dont know if its good i know it is healthy however so thats a start most of my mates just eat biscuits and chips etc. Quote Link to comment Share on other sites More sharing options...
big MAC Posted August 1, 2007 Report Share Posted August 1, 2007 SQUAT MORE Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted August 1, 2007 Report Share Posted August 1, 2007 Gidday man. That's not a bad diet. Not bad at all - by normal standards. :wink:By bodybuilding standards, you're a wee bit light on the protein. Here are a few suggestions...Breakfast- 2 Toast 6 Weetbix This is a lot of carbs! That's not a bad thing at all if you're a skinny teen trying to gain weight, but bear this in mind if you need to get leaner. There's also very little protein here. You could replace the whole meal with scrambled eggs or something, but the simplest solution is just to add a scoop of protein powder to your milk. Chocolate milk on muesli is yummy, too.Interval- 100g Nuts 2 mandarins and a bananaGood that you're getting some fat and a bit of protein from the nuts. Not enough protein though - add a can of tuna. The fruit is a healthy source of carbs, but unfortunately they're mostly sugars. Ideally you'd have a slower-releasing carb source like grains, potatoes, etc. Throw in a whole-grain sandwich (eg, Vogels) and you're set.Lunch- 100g Chicken and a cup of mixed vegies Awesome meal - better than some of mine, to be honest! The only thing lacking is carbs. The veges are a good source of fibre, but they don't really provide much in the way of useful carbs. Try adding some rice. You could also bump up the chicken to 150g, if you wanted.Afternoon tea- 2 Protein shakesWhy two? How much protein is that? Unless this is a post-workout meal, you might find you don't need quite that much, especially if you're mixing it with milk. (Don't mix your post-workout shake with milk, btw.) Needs more carbs though.Tea- 3 chops Mashed potatos and mixed vegiesNo problems here at all.SupperThrow in another meal before you go to bed. I'm sure by now you've got the picture of what it should look like.And if you can't gain weight on that, there's something wrong. Quote Link to comment Share on other sites More sharing options...
james123 Posted August 2, 2007 Author Report Share Posted August 2, 2007 Hi thanks for that, that shouldnt be to hard to adjust at all Im quite pleased . Quote Link to comment Share on other sites More sharing options...
diamond Posted August 2, 2007 Report Share Posted August 2, 2007 Just remember bodybuilding is about 5% training in the gym. i dont think so...i dont think so either .i reckon good results are about40% training 30% diet30% genetics , possibly even 40 - 50 %. I know some people disagree with that one but its true. You can polish a turd as much as you want but it's still gonna be a turd. Quote Link to comment Share on other sites More sharing options...
Mo250 Posted August 2, 2007 Report Share Posted August 2, 2007 LOL 40% for training??excluding genetics, 75% diet 25% training. Quote Link to comment Share on other sites More sharing options...
big MAC Posted August 2, 2007 Report Share Posted August 2, 2007 LOL 40% for training??excluding genetics, 75% diet 25% training.60% diet, 40% training, 100% SQUAT MORE :nod: Quote Link to comment Share on other sites More sharing options...
james123 Posted August 2, 2007 Author Report Share Posted August 2, 2007 Speaking of squats what is the correct way to do them i tryed some this afternoon and after about 5 i realised i had no way to put the weight down other than lift it over my head which was extremely hard 60kgs is alot for me!!! luckyily my dad was there to get it off me. Quote Link to comment Share on other sites More sharing options...
Mo250 Posted August 2, 2007 Report Share Posted August 2, 2007 LOL 40% for training??excluding genetics, 75% diet 25% training.60% diet, 40% training, 100% SQUAT MORE :nod:I don't like squats :grin: Quote Link to comment Share on other sites More sharing options...
2guns Posted August 2, 2007 Report Share Posted August 2, 2007 Speaking of squats what is the correct way to do them i tryed some this afternoon and after about 5 i realised i had no way to put the weight down other than lift it over my head which was extremely hard 60kgs is alot for me!!! luckyily my dad was there to get it off mehahaha aint u heard of a squat rack? :pfft: Quote Link to comment Share on other sites More sharing options...
2guns Posted August 2, 2007 Report Share Posted August 2, 2007 so all u experts trying to work out tht percentage crap, wat percentage is roids? Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted August 2, 2007 Report Share Posted August 2, 2007 While reading this thread I was waiting for people to start getting into decimals. Training 43.56%, Nutrition 46.3430%, Sleep 10.0970%. The bodybuilder's mind-set, paralysis by analysis. Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted August 2, 2007 Report Share Posted August 2, 2007 I'd say training would take up the highest percentage. You aren't going to get anywhere. At all. Even with perfect nutrition and rest. If you don't train. But training, nutrition, sleep etc. - all pretty useless for 'getting hyooge' without eachother. Quote Link to comment Share on other sites More sharing options...
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