weight lifting?

Question

ok im 15yrs old 180 pounds and 5 ft11 heres my problem i have a bench press set and i lift 75 pounds 15 times a day in reps of 15 with a 45 sec break between each 15 reps how much should i lift and how many times a day and how many reps a day PLEASE HELP oh yeah and should i try protien shakes

Answer 1

First thing to ask is what is it you're trying to do? I'm guessing likely to get bigger and stronger, so I'll answer going on that assumption.

First of all, you're doing waaay too many reps and sets with light weights. There are basically three types of muscle fibers, type 1, 2a and 2b. Type 1 fibers (slow twitch) deal more with endurance exercises, which can't grow much, and are well developed on runners, triathletes, etc. Obviously these guys aren't that big but have lean, slender bodies. Type 2a and 2b fibers (fast twitch) are more for strength and power and these do get big when developed, so weight lifters are targeting these. These fibers are generally stimulated by heavier weight and lower repetitions, usually under 12 reps. So what you're doing is stimulating type 1 muscle fibers, which will make you toned but not grow much beyond that.

So, that being said, add some weight, enough to where you can do 8-10 but not much more, and do those for maybe 3 sets. Do 2-3 exercises per muscle group, no more. This should be plenty enough to make you tired. Have a spotter onhand for heavier lifting. Your workouts should center around core lifts such as bench press, squats and deadlifts, so do supplemental exercises after these. I really recommend finding and adult with experience to lift with you and to show you safe and proper technique and form.

Work out only certain muscle groups per day, and allow a good three days before working out that muscle group again. This is another mistake you're making by benching every day - you aren't allowing enough recovery time.

When lifting, tiny microscopic tears occur in the muscle fibers that take a bit of time to heal. The body responds to this stress by adding more muscle fibers. In order to do this, it must have a chance to heal.

Also, you'll need good nutrition. This means adequate amounts of good proteins, carbs and fats. I do suggest a quality protein powder. You should be getting about 1 gram of protein per pound of bodyweight per day if you're lifting with intensity, and even more carbs, and about 15% of your daily caloric intake being good fats, over 5-6 meals per day. This is what most bodybuilders and powerlifters do.

Don't listen to anyone who tells you you're too young to be lifting weights. That's a myth. What you should do is find out how to lift correctly and effectively, and strength gains will come pretty quickly.

Good luck!

Answer 2

Basically re-iterating what the others said, lifting HEAVIER weights (which you can barely do 6-8 reps of) will really build muscle. So, you should definitely be going into the 100's if you want to become more muscular.

And about your question of protein: It is essential to take protein right after a workout as your body needs it to repair the muscle fibers that you've torn from the workout. So I recommend finding a solid Whey Protein source (I use AST VP2 fruit punch flavor protein shake). Here's the link if you want to check it out: http://www.bodybuilding.com/store/ast/vp2.html

Feel free to e-mail me if you've got any other questions.

Answer 3

I think you should go to your high school gym/ weight room, and do more. Get someone who's in there a lot to spot you, if you need it, and get after it.
The number of reps and sets depends on what you're trying to accomplish. If there is a strength coach or someone like that ask them to help you get a workout that will meet your specific goals. It's kind of difficult for us to help you on here.

Answer 4

what i do is i do as much weight as i can but i make sure i can do 8 reps and 5 sets of that. more weight less reps builds muscle mass. less weight more reps tones your muscles