Weight Training For Beginning Teens

gSlasher327 · 06-30-2005, 11:17 AM

Source: 8pack of DiscussBodybuilding.com

The Workout -by 8pack

The Workout is the type of exercise done for a group muscle and the number of reps and sets done for the exercise. To have a good workout you have to have more mental focus then physical. First off, if you do not enjoy working out, you might as well give up right now. Working out should be a part of your lifestyle. Many people start and quit right off because they are dissappointed when they do not see results right away. You better not be one of them.

People that start working out all have different aims, some want to get big, some want to get stronger and some just want to look ripped.

**If you’re looking to get stronger, you have to go heavy weight with low reps to positive failure. There are tons of routines for Strength training, I will show you some of the basic ones. Its good to go 5 reps (90% of 1RM) to get stronger and gain some size, but going 3 reps (95% of 1RM) is neuromuscular strength. Here’s an example of a Chest routine:

Flat Bench Press - 3 reps of 3 sets
Incline Bench Press - 3 reps of 3 sets
Decline DB Press - 5 reps of 2 sets
DB Flys - 5 reps of 2 sets

**For Strength Training you can also go Push and Pull days, where you go 4 days a week. It’s popular but its not a routine I like, just to show you a couple routines.

Monday - Push -Chest, Triceps, Shoulders, Quads, Calves
Flat Bench - 4 sets of 3 reps
Military Press - 4 sets of 3 reps
Close Grip Bench - 4 sets of 3 reps
Squats - 4 sets of 3 reps
Calve raises - 4 sets of 10 reps
Tuesday - Pull - Biceps, Back, Traps, Hamstring
Curls - 4 sets of 3 reps
Cleans - 4 sets of 3 reps
Deadlifts - 4 sets of 3 reps
Weigthed Chin Ups - 4 sets of 3 reps
Rows - 4 sets of 3 reps
Hamstring Curls - 3 sets of 5 reps
Wednesday - Rest
Thursday - Repeat Monday
Friday - Repeat Tuesday
Weekend - Rest

** If your looking to get bigger size wise. You’ll have to go higher reps like 6-10 to positive failure. This would be a good Basic Mass Chest routine:

Flat Bench Press - 3 sets of 7-8 reps
Incline Bench Press - 3 sets of 7-8 reps
Decline DB Press - 3 sets of 8-10 reps
DB Flys - 3 sets of 8-10 reps

**Alright, so lets recap now, with the true basics:
-Your workout should not last longer then 45 mins.
-You should never take a second rest when doing your sets, if your going to 8 reps, then your going to 8 reps all out!
-For best gains, do your execises with a perfect form, VERY IMPORTANT
-Always have a workout buddy with you
-Always go to Positive-Failure
-Always warm-up, not just stretching, going from low to heavier weight, to show your muscles you’re about to lift some tough stuff.

**Some Vocabulary You should be aware of:
**Positive-Failure: This is when your going for 8 reps and you make it to the 8th rep but you cant get to the 9th rep.
**Negatives: Using a weight that's above your max and only perform the negative portion. Spotters lift the weight through the positive area and you do the negatives.
** Forced Reps: After positive failure is reached spotters assist you in doing a couple of more reps.
** 21's: Curl from arms straight to 90 degrees for 7 reps. Then curl from 90 degrees to arms perpendicular to floor for 7 reps. Then do 7 full reps.
**Super Sets: This is where you do not take rest after an exercise, so it would be doing Flat Bench Press, then right after it, doing Flys.

gSlasher327 · 06-30-2005, 11:20 AM

Source: 8pack of DiscussBodybuilding.com

Basic 5-Day Mass Routine

Monday- Legs

Squats - 3 sets for 6-8 reps
Leg Curls - 3 sets for 6-8 reps
Still Leg Dead Lifts - 3 sets for 6-8 reps

Standing Calf Raise - 3 sets for 6-8 reps
Seated Calf Raise - 3 sets for 6-8 reps

Tuesday- Chests and Abs

Flat Bench Press - 3 sets for 6-8 reps
Incline Bench Press - 3 sets for 6-8 reps
Decline Bench Press - 2 sets for 6-8 reps
Dumbell Bench Press - 2 sets for 6-8 reps

Weighted Crunches - 3 sets for 10 reps
Cable Crunches - 3 sets for 10 reps
Leg Lifts -3 sets for 10 reps

Wednesday- Back and Traps

Bent Over Rows - 3 sets for 6-8 reps
Pulls Ups (Weighted) - 3 sets for 6-8 reps
Close Grip Pull Downs - 3 sets for 6-8 reps

Barbell Shrugs - 3 sets for 6-8 reps
Dumbell Shrugs - 3 sets for 6-8 reps

Thursday- Shoulders ad Triceps

Dumbell Press - 2 sets for 6-8 reps
Arnold Dumbell Press - 2 sets for 6-8 reps
Lateral Dumbell Raise - 3 sets for 6-8 reps
Front Dumbell Raise - 3 sets for 6-8 reps

Lying Tricep Press - 3 sets for 6-8 reps
Tricep Pushdown - 3 sets for 6-8 reps
Seated Tricep Press - 3 sets for 6-8 reps

Friday- Biceps and Abs

Barbell Curl - 3 sets for 6-8 reps
Alt. Dumbell Curl - 3 sets for 6-8 reps
Hammer Curls - 3 sets for 6-8 reps

Weighted Crunches - 3 sets for 10 reps
Cable Crunches - 3 sets for 10 reps
Leg Lifts -3 sets for 10 reps

06-30-2005, 11:17 AM	#1
gSlasher327 Pro Stature Join Date: Jun 2005 Location: USA Posts: 185 Recipes: 0 Rep Power: 5	Weight Training For Beginning Teens Source: 8pack of DiscussBodybuilding.com The Workout -by 8pack The Workout is the type of exercise done for a group muscle and the number of reps and sets done for the exercise. To have a good workout you have to have more mental focus then physical. First off, if you do not enjoy working out, you might as well give up right now. Working out should be a part of your lifestyle. Many people start and quit right off because they are dissappointed when they do not see results right away. You better not be one of them. People that start working out all have different aims, some want to get big, some want to get stronger and some just want to look ripped. If you’re looking to get stronger, you have to go heavy weight with low reps to positive failure. There are tons of routines for Strength training, I will show you some of the basic ones. Its good to go 5 reps (90% of 1RM) to get stronger and gain some size, but going 3 reps (95% of 1RM) is neuromuscular strength. Here’s an example of a Chest routine: Flat Bench Press - 3 reps of 3 sets Incline Bench Press - 3 reps of 3 sets Decline DB Press - 5 reps of 2 sets DB Flys - 5 reps of 2 sets For Strength Training you can also go Push and Pull days, where you go 4 days a week. It’s popular but its not a routine I like, just to show you a couple routines. Monday - Push -Chest, Triceps, Shoulders, Quads, Calves Flat Bench - 4 sets of 3 reps Military Press - 4 sets of 3 reps Close Grip Bench - 4 sets of 3 reps Squats - 4 sets of 3 reps Calve raises - 4 sets of 10 reps Tuesday - Pull - Biceps, Back, Traps, Hamstring Curls - 4 sets of 3 reps Cleans - 4 sets of 3 reps Deadlifts - 4 sets of 3 reps Weigthed Chin Ups - 4 sets of 3 reps Rows - 4 sets of 3 reps Hamstring Curls - 3 sets of 5 reps Wednesday - Rest Thursday - Repeat Monday Friday - Repeat Tuesday Weekend - Rest If your looking to get bigger size wise. You’ll have to go higher reps like 6-10 to positive failure. This would be a good Basic Mass Chest routine: Flat Bench Press - 3 sets of 7-8 reps Incline Bench Press - 3 sets of 7-8 reps Decline DB Press - 3 sets of 8-10 reps DB Flys - 3 sets of 8-10 reps Alright, so lets recap now, with the true basics: -Your workout should not last longer then 45 mins. -You should never take a second rest when doing your sets, if your going to 8 reps, then your going to 8 reps all out! -For best gains, do your execises with a perfect form, VERY IMPORTANT -Always have a workout buddy with you -Always go to Positive-Failure -Always warm-up, not just stretching, going from low to heavier weight, to show your muscles you’re about to lift some tough stuff. Some Vocabulary You should be aware of: Positive-Failure: This is when your going for 8 reps and you make it to the 8th rep but you cant get to the 9th rep. Negatives: Using a weight that's above your max and only perform the negative portion. Spotters lift the weight through the positive area and you do the negatives. Forced Reps: After positive failure is reached spotters assist you in doing a couple of more reps. 21's: Curl from arms straight to 90 degrees for 7 reps. Then curl from 90 degrees to arms perpendicular to floor for 7 reps. Then do 7 full reps. Super Sets: This is where you do not take rest after an exercise, so it would be doing Flat Bench Press, then right after it, doing Flys.

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06-30-2005, 11:20 AM	#2
gSlasher327 Pro Stature Join Date: Jun 2005 Location: USA Posts: 185 Recipes: 0 Rep Power: 5	Source: 8pack of DiscussBodybuilding.com Basic 5-Day Mass Routine Monday- Legs Squats - 3 sets for 6-8 reps Leg Curls - 3 sets for 6-8 reps Still Leg Dead Lifts - 3 sets for 6-8 reps Standing Calf Raise - 3 sets for 6-8 reps Seated Calf Raise - 3 sets for 6-8 reps Tuesday- Chests and Abs Flat Bench Press - 3 sets for 6-8 reps Incline Bench Press - 3 sets for 6-8 reps Decline Bench Press - 2 sets for 6-8 reps Dumbell Bench Press - 2 sets for 6-8 reps Weighted Crunches - 3 sets for 10 reps Cable Crunches - 3 sets for 10 reps Leg Lifts -3 sets for 10 reps Wednesday- Back and Traps Bent Over Rows - 3 sets for 6-8 reps Pulls Ups (Weighted) - 3 sets for 6-8 reps Close Grip Pull Downs - 3 sets for 6-8 reps Barbell Shrugs - 3 sets for 6-8 reps Dumbell Shrugs - 3 sets for 6-8 reps Thursday- Shoulders ad Triceps Dumbell Press - 2 sets for 6-8 reps Arnold Dumbell Press - 2 sets for 6-8 reps Lateral Dumbell Raise - 3 sets for 6-8 reps Front Dumbell Raise - 3 sets for 6-8 reps Lying Tricep Press - 3 sets for 6-8 reps Tricep Pushdown - 3 sets for 6-8 reps Seated Tricep Press - 3 sets for 6-8 reps Friday- Biceps and Abs Barbell Curl - 3 sets for 6-8 reps Alt. Dumbell Curl - 3 sets for 6-8 reps Hammer Curls - 3 sets for 6-8 reps Weighted Crunches - 3 sets for 10 reps Cable Crunches - 3 sets for 10 reps Leg Lifts -3 sets for 10 reps