so ive been lifing free weights for about a year now not very siriously but now that Ive reached High school and am on the football team i have access to a full gym i have noticed that i can not bench very much weight ( i weigh 155 but can only bench about 90lbs) I also want to get bigger and stronger (bigger biceps, triceps, pecs, quads-everything) what is some advice for achiving this?
2006-09-19 11:06:28 · 5 answers · asked by Anonymous in Health ➔ Diet & Fitness
Now that you've reached HS? So you're what, 14, 15? Wait a year...lol.
I use creatine - works great. I also drink Muscle Milk, which is a not horrible tasting (unlike Myoplex which tastes like barf) protein supplement. I also eat a lot of lean protein "real food" etc. Eating the right foods makes a huge difference, almost as much if not more than how you work out.
But yeah. You just need to get older. You should be able to bench at least your own weight, but not necessarily at 14. Don't try to overstrain yourself either, you'll just get injured. It's good that you're already working out though.
2006-09-19 11:12:34 · answer #1 · answered by jonjon418 6 · 0⤊ 1⤋
My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.
On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.
The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!
Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.
Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.
Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!
2006-09-19 20:00:54 · answer #2 · answered by Anonymous · 0⤊ 0⤋
the more you do it, the better you will get, and the more you will be able to lift. you aren't suppost to start out with lots of weight, it will rip your muscles and make them real sore. Start out slowly, then work your way up.
2006-09-19 18:08:35 · answer #3 · answered by *AMY* 3 · 1⤊ 0⤋
Sugrbaby is ugly thats why she has a fake picture she found off the net! stupid blonde!!!!!!
2006-09-20 02:50:02 · answer #4 · answered by anyways_fukitol 3 · 0⤊ 0⤋
PROTEIN!
2006-09-19 18:53:23 · answer #5 · answered by Marshall G 1 · 1⤊ 0⤋