Weight Lifting Routine

Question

Well, I'm 14 I want to start lifting weights. I'm kind of weak and I just kind of want bigger muscles. I don't want huge muscles that bulge but just some nice ones. Does anyone have any good simple idea's to help me and a routine that I can stick with?

Answer 1

If you wanna get started, work out like this. Figure out what body parts you want to work out, dont do whole body workouts seperate it. Make heavy weight, with low reps and once you get used to it you can up the amount of sets. For instance on your biceps start with 1 warmup, then 2-3 Sets of 5 reps. Make sure you work the biggest muscles in your body before the smaller ones. For instance Legs>Back>Chest>Abs>shoulders>Triceps>Bi...

And seperate it up, give each muscle group at least 1 day or no stress on it to heal. Good luck get jacked

Answer 2

Rest assured, you don't have to worry about accidentally putting on too much muscle.

I don't know what equipment you have access to, but here's a short routine I use and have done pretty well with:

bench press/dumbell press- 3 sets of 8-12 reps

squat- 3 sets of 8-12 reps

weighted pullups/ lat pulldown- 3 sets of 8-12 reps

bicep curls- 3 sets of 8-12 reps

lateral raises- 3 sets of 8-12 reps

crunches- 1 set of max reps

You can look the excercises up on the internet, or have a trainer or knowledgeable friend explain any technique you're not sure about.

Pointers:

try performing the excercises in a circuit, ie, after performing a set of one excercise move on to a different excercise, so that your arms can be recovering while you excercise your legs, etc.

Also, try performing this routine 4 or 5 times a week. Lots of people say you need a day of rest after excercising a muscle group in order to get the best results...I find that this is not always true, especially if you are young, and get plenty of sleep. Basically, if your joints or connective tissues are hurting, give yourself a day of rest...if not, don't worry about it.

Furthermore, if you have to schedule your workouts around other things, you'll usually end up missing a workout or two...so just grab the excercise when you can.

Answer 3

Hey i'm 14 and have been lifting weights for 2 years.I have a great routine im me at [e-mail] or email me.If you want proof I could sent you a pic.    

Answer 4

If you are a beginner, then first of all, you need to do cardios every day for at least 30 minutes and you should do it before working out. Cardios such as running, jogging, swimming, rope jumping are great.

Then here comes to the work out part. And due to the fact that you didn't give much information about yourself, so I don't know which parts on your body you would like to work on. So basically I just give you a work out generator first and then you can try to use it to generate your work out routine.

http://www.menshealth.co.uk/base/workout...

And you should do the work outs EVERY OTHER DAY to let your body to take a rest, to recover. But when it comes to the day that you don't need to work out, keep in mind that you still need to do cardio. And as for how many sets and reps (repetitions), well it depends on how many times you can lift. If you are already physically strong, you may want to add more weight when you are lifting. Basically you should at least do 3 sets in every work out, and have a determined reps in it. When you are tired of the sets and reps, you can always add more weight or increase the sets and reps as much as you want. But don't overdo it.

And if you have soreness after the first day working out, it is completely normal. It means that you've never used that part of your body and the work outs you do made it tensed. So don't worry if you are gonna have this situation. Just leave your body for a rest and you will be fine.

And as for what to eat. Well every kind of food with high PROTEIN helps. Those foods are milk, eggs; fishes like tuna or any other kinds of fishes; and lean meat like chicken, turkey; and vegetables like nuts, every kind of nuts. Or like you may notice that there's a product for working out called WHEY PROTEIN SHAKE, and this is actually really helpful for people who work out and try to have big muscles (bulk up). And remember that you should have your meal and drink the whey protein shake right after your work out is over. And remember to get enough sleep, and drink at least 8 glasses of water to hydrate your body, and keep doing your workout routine.

Well I think it's pretty much it and yeah this is a very long journey and sorry for spending your time in reading this.

So just keep doing it and you'll get there.

All the best to you!