16 and just started lifting - rate please

GuitarFREEK · Aug 17, 2007

Hey guys, I'm a teenager lookin to get built and gain muscle/weight. I'm 16, about 130, and about 5'10"... I'm a volunteer firefighter and we've had a universal gym in the back for a while.. but I never really took the time to use it. I just started the other day. I'm planning on a workout every Monday, Wednesday, and Friday. I have been looking at diet plans and stuff and I'm starting to put together one for myself. I'm fairly skinny, and I want to gain muscle and bulk up. So far this is my workout:

Stretch
5 laps in pool
Leg lifts - 2 sets of 10 reps
backwards leg lifts - 2x10
pull ups - 2X10
pull downs - 2x10
shrugs - 2x10
flat press - 2x10
declined sit ups - 2x10
barbell curls - 2x10
stretch

Should I add anything or remove anything or change anything in any way? And also what are some easy meals to cook up? Thanks for all the time.

GuitarFREEK · Aug 18, 2007

can anyone give me some advice because i'd love to find out what would be right and isn't right

tonymcclellan · Aug 18, 2007

Im going to bed now, but Im subscribing to this for tomorrow.

Danger_Dave · Aug 18, 2007

I tihnk you should do 5 slow laps before you stretch. stretching cold muscles isn't great (so I've read)

I'd give you a sample fbw that I think would better benefit you, but I've typed up the same/similar ones sooo many times, some nice guy decided to put one of them into a table all neat-like.

http://training.fitness.com/weight-...tine-diet-16-year-old-looking-bulk-27277.html

go there

Karky · Aug 18, 2007

static stretching before training is not a good idea. It weakenes the muscles.

dougp25 · Aug 18, 2007

Wow, 5 foot 10 and 130 pounds.....You are in a GREAT spot (believe it or not!)
You probably have very little fat on your frame, and you will be able to build good quality bulk somewhat easily.

That being said, the link AZN_Dave gave you is great. You should be doing FBWs with free weights. Swimming is awesome physical activity, keep doing that. Extra points for being a volunteer firefighter too.

Good luck!

GuitarFREEK · Aug 18, 2007

thanks a lot guys.. All the help is greatly appreciated

Danger_Dave · Aug 18, 2007

Karky said:
static stretching before training is not a good idea. It weakenes the muscles.

really, I'm glad I dont' static stretch then. I knew something was wrong with it I just dind't know what.

Karky · Aug 18, 2007

Yeah. Dynamic stretching before training works good, because it prepares the CNS and the muscles for work. While static stretching prepares them for resting, so to speak.