Just a few questions...need some answers and cc

[newf]

There all done by barbell with the exceptation of chinups and dips.

http://www.exrx.net/Lists/Directory.html

If you want any alternatives just let me know. Do this routine for a few months, then you can get more complicated if you like but newbies tend to think complex routines are best but quite frankly there for advanced trainees.

While my routine is pretty detailed the lifts are not new and based around most of the lifts i gave you.

Its works.

[robert13]

ok i think i can help with something. imma 14 two and in know how to lift while your young. let me ask you how big are you,like whats your stats in most lifts for example mine are.

hight 5'3
weight 140 lbs
bf% no clue somewhere from 15 to 20%

bench press 145 lbs

squat 200 lbs

deadlift 150 lbs

military press 110 lbs

pull-ups 12 reps

once i know these i can help you out with most thing i had some great teachers. listen to the guys on here,there very smart,

[robert13]

Originally Posted by newf

Your making this way to complicated for starters.

Try this - these are your main excercises and you should master them first.

Day 1
Back Squat - 5x5
Flat Bench - 5x5
Deadlift - 5x5
Chinups

Day 2
Front Squat - 5x5
Incline Bench - 5x5
Powerclean - 5x5
Bentover rows - 5x5

Day 3
Back squat - 5x5
dips or decline bench - 5x5
Deadlift - 5x5
Military Press - 5x5

ok this you should keep away from. training for strenth is a bad idea while your still young,and just starting out. if theres one thing i leard on here its dont lift heavey for a while you can bust a growth plate and lose a few inches in hight in the long run.

imma gonna give you the same routein my teachers gave me, so plain and simeple keep plain and simple. 3 to 4 sets 10 to 12 reps light to middle weight and main lifts like. bench press,deadlifts,sqauts,militay press,bent over rows,curls,extenions, and weighted crunches. and mess around with it so that you find out how its best for you no two people are the same so work with it and i promise it will work happy lifting.

[newf]

There's no proof that you can't lift heavy at a young age. I did, my cousins did. I'm over 6inches taller then my parents.

However, avoid failure training on the above routine most of the time.

[robert13]

newf in ll do restepct,many people belive that lifting heavy while your bones are still some what soft like at a young age can stunt your growth. just read up on growth plates and you will know what i mean. but long story short lifting heavy when your young can put alot of stress on the bones and cause a growth plate fracture loseing about 15 to 20% of your final hight now no one wants to be short now do they. if i had the chance to be 6 feet tall i would and if i now imma doin something to stunt my growth imma gonna stop it makes sence you now what i mean.

[falloutboyrocks]

so newf's exercises, less weight, more reps and sets

[newf]

If your over 15 don't listen to such BS. Train whatever way you want, i powerlifted when i was 12 years has did alot of the trainers (professional) that you get advice from.

[falloutboyrocks]

i turned 14 nov 19 =/

and im still really confused on what to do

[falloutboyrocks]

Originally Posted by newf

Your making this way to complicated for starters.

Try this - these are your main excercises and you should master them first.

Day 1
Back Squat - 5x5
Flat Bench - 5x5
Deadlift - 5x5
Chinups

Day 2
Front Squat - 5x5
Incline Bench - 5x5
Powerclean - 5x5
Bentover rows - 5x5

Day 3
Back squat - 5x5
dips or decline bench - 5x5
Deadlift - 5x5
Military Press - 5x5

which muscles do those cover?
anything for abs and arms?
or is it all legs chest and back?

[falloutboyrocks]

muscle groups in priority:
1.abs
2.chest
3.arms
4.shoulders
5.legs
6.back

if that helps at all

[Crazylegs]

Newf, I am happy that your heavy training did not stunt your growth; but are you sure it didn't? Could you have been taller? There is one principle in training we call the principle of individuality. Everyone responds differently to exercise. If it did not impair your growth, this does not mean it will not impair the growth of another.

Nutriton, specifically calcium intake as a youth plays a huge part in this. The youths' stage of hormonal development is also a big factor. The vast majority of youths under 17 are at high risk of stunting thier growth if they train with more than 120% of thier body weight. This is a well known fact among health professionals.

[newf]

Proof? Studies?

[falloutboyrocks]

but im not doing 120%...still harmful?

[jenn]

just because your muscles can lift a high weight does not mean your bones can handle it. if you damage the epi plates your hooped. does any one remember the powerlifter whose leg snapped when he was lifting. broken femur i believe nasty thats what happened to him. the growth rate of your bones is very different from that of your muscles so be careful of the amount you are lifting until you have completed growing.

[newf]

Start training dude you don't have to worry about lifting very much weight at any rate. Unless your naturally strong and really dedicated. I guess our pre historic ancestors would of been short - they were much bigger and stronger then us - when they were subject to intense labour at very young ages.

Avoid positive failure. (look it up)

This is the only forum, that i visit, where a number of people believe young people can't train hard.