Beginner total body training help?

W

WhatMotivation

0
Hi,

I'm 15 yrs old, and pretty skinny too. I want to start bodybuilding, to build more muscle.

I've looked through the forums, and noticed that many of you suggest total body training program on tmuscle.

I looked over the article, and it seems pretty promising, but I have 3 questions since I'm a total newb to this.

1. He says choose 4 compound and 2 single joint routines for each session. But this is supposed to be a total body workout right? The list has like 10 muscle groups....which ones am I supposed to choose without missing out on any muscles?

2. I see no workouts for abs. I consider abs really important and basic for a total body workout. Is there no exercise for abs, or is it included in the compound exercises?

3. If I follow the workout, what do I have to do in a nutrition aspect? I'm asian so I eat mostly rice, some veggies, and lots of chicken, beef, and fruits. Will I have to make changes?

EDIT: Here's the link to the exercise program: www[DOT]tmuscle[DOT]com/free_online_article/sports_body_training_performance/totalbody_training


Looking forward to your replies

Thanks.
 
Sounds like a total body workout really would suit you.

You also have to be careful on how hard you go on weights at your age. I am not sure what stage of growth / maturity you are at hence my advice of caution.

There are many different types of total body workout that you can use. There are cross fit style training's (this is similar to what I use) there is circuit training styles and there are pure weight training's that hit all body parts.

You need to have some goals of where you want to get to and this is also very important in your diet. First work out where you want to be and then we can find the vehicle to get you there.
 
The workout you are doing is great. Read it again if you don't understand it. You need to pick exercises from each category.

As for your abs concern, squats, DL, and other things are all going to require a very strong core to be performed correctly. You'll be working your abs, don't worry. For now, focus on the big lifts. You'd be surprised at the gains you'll make in places you didn't realize.

You ALWAYS have to have diet down to achieve good results. Let me repeat that. ALWAYS. You cannot out train a bad diet, and you'll learn that very fast. Sure, there are genetic anomalies, but that's still bad for health even if your body composition remains good.

Read the nutrition stickies to get a better idea of what you should be eating, but at your age, you really need to make sure that you're eating enough for your body to grow, especially if you're going to be lifting heavy weights.

I'm not sure why InnerFight is concerned about lifting at your age. Want to elaborate on that?
 
Ride_On said:
The workout you are doing is great. Read it again if you don't understand it. You need to pick exercises from each category.

As for your abs concern, squats, DL, and other things are all going to require a very strong core to be performed correctly. You'll be working your abs, don't worry. For now, focus on the big lifts. You'd be surprised at the gains you'll make in places you didn't realize.

You ALWAYS have to have diet down to achieve good results. Let me repeat that. ALWAYS. You cannot out train a bad diet, and you'll learn that very fast. Sure, there are genetic anomalies, but that's still bad for health even if your body composition remains good.

Read the nutrition stickies to get a better idea of what you should be eating, but at your age, you really need to make sure that you're eating enough for your body to grow, especially if you're going to be lifting heavy weights.

I'm not sure why InnerFight is concerned about lifting at your age. Want to elaborate on that?
Click to expand...

Yo Ride On, The caution of a 15 year old was from an experience that a friend of mine had. In a but shell he was told by a couple of doctors that he should not have started lifting heavy weights as he was not developed enough to do so. He suffered different kinds of pain from muscular, skeletal and also headaches. Now I am not saying this is a direct result as there are always so many factors in these things thats why I was just giving a little caution that his body is ready to take what he is going to throw at it.

There is an old story that lifting can stunt growth. Not sure if thats an old wives tale.

My personal advice to young people getting into lifting weights is to make sure they are ready physically and make sure they know what they want to achieve and they will be sweet.

Cheers
 
Here's an example of a workout based on Chad's Total Body Training routine:

Squats
Deadlifts
Bench Press
Pullups
Shoulder Press
Bicep curls
Calf raises

that's 5 compounds and 2 single joint exercises. Squats and deads will hit quads, hams, glutes, hip flexors, lower back. Bench press hits shoulders, chest, triceps. Pullups hit rear delts, upper back, biceps...
I think you can see where its going.

Train your abs 3x a week as well. strong abs are important, and Chad's routine isn't exactly a catch-all for new trainees, but it does lay a good foundation and philosophy.
 
InnerFight said:
Yo Ride On, The caution of a 15 year old was from an experience that a friend of mine had. In a but shell he was told by a couple of doctors that he should not have started lifting heavy weights as he was not developed enough to do so. He suffered different kinds of pain from muscular, skeletal and also headaches. Now I am not saying this is a direct result as there are always so many factors in these things thats why I was just giving a little caution that his body is ready to take what he is going to throw at it.

There is an old story that lifting can stunt growth. Not sure if thats an old wives tale.

My personal advice to young people getting into lifting weights is to make sure they are ready physically and make sure they know what they want to achieve and they will be sweet.

Cheers
Click to expand...

Valid point. It's definitely an old tale, but since you have had an experience with it, it never hurts to be careful. Good heads up.
 
malkore said:
Train your abs 3x a week as well. strong abs are important, and Chad's routine isn't exactly a catch-all for new trainees, but it does lay a good foundation and philosophy.
Click to expand...

I don't think you need to do this. Maybe once or twice if you feel the need, but if you're doing squats and DLs correctly, you should be getting a pretty decent core workout from them. If you find that core strength is holding you back, well than that's a different story.
 
Thanks a lot for the insightful replies guys.

And regarding the stunting growth, yep I was worried about that too xD. So I asked a trainer in gold's gym, and he says it's an old tale. It's not gonna happen unless i start lifting weights several hundred pounds and hurt myself.

EDIT: I've just came up with a exercise routine. Since most of them require dumbbell, I figured that I won't be needing to go all the way to the gym, since I have my own set of dumbbells.

COMPOUND:

Dumbbell Bench Press
Upright Rows
Dumbbell Millitary Press
Front Squats
Good Mornings

Single Joint:

Dumbbell curls


Questions: 1. should I do these every second day or every third day??

2. There are two gyms available to me...one's a free gym near my home. The other one is Gold's Gym, where I have to buy membership. But my mom's company can actually reimburse the costs, so money isn't an issue.

I was just wondering, should I take this opportunity and goto Gold's Gym, or should I stay home and work on my dumbbells?


Thanks again, this is the..most helpful forum I've been to, I'll definitely stick around. :action8:


Jim
 
Last edited:
WhatMotivation: Why did you change your routine from Waterbury's TBT? I hope it's not just because you don't want to get to a gym...right? :D
 
Last edited:
uhh isnt that THE waterbury tbt? I chose a few exercises I want.

And as for the gym....i just feel a bit weird being the only skinny teenager in a gym full of buff guys. But if it's really beneficial, i will start going to gold's gym.

Do you guys have any opinions on that?
 
mikhon said:
Great! this is a good question..there are lots of muscle building workout all over the net. You can find there different exercises, programs or tips. As my suggestion you can also try to visit this fitnessebookreviews.com. I'm sure you can find a lot of alternatives in your problem.
Click to expand...

you have posted 3 times with that .com. You might be taken as a spammer soon..
 
WhatMotivation said:
uhh isnt that THE waterbury tbt? I chose a few exercises I want.

And as for the gym....i just feel a bit weird being the only skinny teenager in a gym full of buff guys. But if it's really beneficial, i will start going to gold's gym.

Do you guys have any opinions on that?
Click to expand...

If you want to look like that, yeah join Golds and make some friends. Nothing like having buds with the same goals (and the old dogs like to help too if they are just older guys). Even if you don't want to be buff you can learn a lot there. Just get 2nd opinions from us or other buds before you commit to a plan.
 
hey guys,

Me and my parents checked on gold's gym, and it costs 85$ a month! The price is sorta ridiculous. In addition, they can't allow anyone under 17 to join...but then, I've gotten mixed answers from various salespeople.

There is a gym by the pool...I'd go but it's just that theres these guys from school that I really hate and got into fights with, and I don't want to share the gym with them...its gonna be awkward. I'll get my friends to come too maybe.

As for the workout plan I wrote in my last post, I wonder what is bad about it?

Also I was wondering, if I only use dumbbells, can I still effectively get buff, or is it only a fool's hope?


thanks, sorry I haven't replied sooner, busy with school




:beerchug:
 
OK I have read over the waterbury TBT guide again...and here's what I interpret from it, and my new workout plan:

Straight Sets:

Dumbbell Bench Presses
Upright Rows
Seated Millitary Press
Front Squats
Bicep Curls
Front Dumbbell Raises

Antagonist Training:

Dumbbell Bench Presses
Pull-ups with the 2 grips
Hammer Curls
Lying Dumbbell Triceps Extensions
Front Squats
Leg Curls

I will do the straight and antagonist sets alternately by weeks. Every 2 weeks, I will switch around to some new exercises, though still focusing on the same muscle group.

I have a few questions:

1. In antagonist training, I have to work out the opposite muscle groups alternately right?
2. Neither my straight nor antagonist sets contain lower back/hip exercises. They also miss a few single jointed exercises. Since I can only pick 4 compound and 2 single jointed, what do I do about the missed muscle groups?
3. When CWB says change exercises every 2 weeks, do I still choose from the same muscle groups, or train the ones I missed out on?
4. Can you tell me if there's any mistakes or features I need to edit in my workout plan?



Thanks very much:animal2
 
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