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Old 04-19-2005, 12:00 PM   #1
WantingMuscle7
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Default help jus starting out

Hello my name is Ryan and ive been readin the forums lately to get information but im not getting everything i need. i'm 16 years old and ive started lifting a little before feb. of this year. i weigh around 145 through feb. to now april 19th i went from being able to bench 120-160. i have no idea if thats good also how long should i workout what exercises should i do? how often i have a weight machine sorta like a bowflex but not a bowflex exactly also i have dumbbells that i can add weight on them. i have no idea what most of the exercises are called for dumbbells they r 22.5 lbs and exercise i do w/ them r standing up and doin curls? i guess there called neway i want more muscle but i also want it to b shown thru i dont have a ton of muscle right now so was wondering if i should bulk up high weights low reps or lower weight high reps so an over view of everything is
1)how long should my workout be i kno u cant b exact but estimate would b helpful
2)how often should i work each muscle
3)what exercises should i do and also im not good at knowing all exercises so some i may need n a little explanation on how to do them
4)high weight low rep or low weight high rep
thank u all very much for your help in all of this any help will b appreciated
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Old 04-19-2005, 07:05 PM   #2
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1)how long should my workout be i kno u cant b exact but estimate would b helpful
- The general rule for most people is under an hour. The bigger veterans can spend alot more time though once they get to that level.

2)how often should i work each muscle
- You should target each muscle group at least once a week. This should be sufficient as long as you train them hard.

3)what exercises should i do and also im not good at knowing all exercises so some i may need n a little explanation on how to do them
- This is all up to you, if you give us your goals we can make some suggestions (size, definition, ..what do you want to achieve?)

4)high weight low rep or low weight high rep
- High weight,low rep is the best for building size. Low weight, high rep is good for building a defined/toned look. Of course you can use a combination of the two, for example on your chest day you could go heavy on bench and then go lighter on you other chest exercises such as in the 5x5 program.
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Old 04-19-2005, 07:57 PM   #3
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Like sleazy said one body part a week, 4 days a week 5 at the most is enough.
Maybe /chest and tries
Legs
rest
back and bis
Shoulders/traps

You can do abs anywhere you want
1 hour is long enough

This should get you going, now read up on exercises

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Old 04-19-2005, 09:08 PM   #4
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Do you guys believe it to be true that you can workout the muscle differnet by altering the SETSxREPS? The only way i could see this being true is by the increased heart rate and higher calorie burn which is essenaitlly just fat burning, not a different way of working out the muscle or "building" the muscle. What do you guys think?
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Old 04-19-2005, 10:45 PM   #5
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Is it just me, or u all noticed the similarity in sentence structure between wantingmuscle and Bomb R2, both of them weigh 145 also.
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Old 04-20-2005, 03:32 AM   #6
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lol thanks all 5'6'' 145 goal is to b able to bench 200 sumtime in the summer id like to b able to do that b4 july tho.also i guess ill start takin whey in the summer to. if u have any opinion on what whey to use is the best thatd b helpful if not then thankx very much for the help
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Old 04-20-2005, 07:32 AM   #7
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I personally like Optimum Nutrition's 100% Whey. Its really cheap compared to everything else and tastes pretty good for a protein powder. Chocolate Mint and Chocolate are the best, just avoid Cookies and Cream cause its nasty.
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Old 04-25-2005, 11:32 PM   #8
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hi how are you doing? well iam writing because i would like to now if uhave any suggestions on a lady who wants to get started inweight lifting. an how i would get started. i am a little sub consiouse with the fact people starring.eventually i will get over it. but it is the getting started an everythinh. am 5'4 328 #,.... an am loookin for ways to get me motivate in workin out to help me ....
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Old 04-26-2005, 01:39 AM   #9
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1.)Contrary to previous posts, whether you're a veteran in the gym or not, you should never be in the gym for more than an hour. In lamen's terms, after an hour your body will start eating your muscles for fuel. The only people who jet past an hour are either on the sauce or trying to lose weight. A general guideline is roughly 45 minutes.
2.)You've only just begun the process. Again, contrary to previous posts, work one muscle a day with the exception of biceps being paired with triceps. I've been weightlifting for years, and I still only do one muscle group a day. Especially since you're new, it's always better to focus on 1 bodypart per day, learning the mechanics and what weight to use for each individual exercise. When and if you feel you want to try pairing muscles together, I'd recommend grouping a push/pull. (ie. chestush/bicepsull, ect)
3.)The sticky I made on targeting muscles will be helpful. Most of the exercises are pretty easy to figure out (pullups, shoulder press, ect.) More often than not, your best teacher is the people in the gym. Watch what they do. Watching them execute a certain exercise you'll be able to see what it's targeting. Usually the biggest guys in the gym will be the most helpful.
4.)High reps and low weight will tone your muscles, only diet will define them. High weight and low reps will both increase your mass and strength. But, for you I'd recommend a rep range of 8-12 only because your muscles need to get used to the stress of lifting weights. The more lactic acid that builds up from high reps will help strengthen your joints for the future. Once you've developed the routine you like, and been making steady progress in the gym, that's when you start lowering the rep range so you can handle heavier loads.
*Honestly, the first year and a half you'll experience the fastest gains of your life no matter what routine you do. As long as you're spending equal and ample time on each muscle and eating your body weight in protein you'll grow.

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