Hey Im 16 and currently a sophomore. I weigh 170 pounds, and am 5 feet 9 inches tall. I have a bit of a "gut" and do not want to become fat. My goal is to look like a different person by the start of my junior year. Hopefully i will hit 6 feet by then as well. I would like to lose my gut, starting this christmas break, get a six pack, get nicely outline chest area, and gain a lot of muscle by september 2013. My current bench max is 140 lb and my squat is around 270lb. I would like to gain muscle everywhere. I would also like to become a fast runner once again. I used to be extremely fast but now I'm the slowest person on the varsity baseball team. So can anyone tell me if this will be at all possible in this time, and how am i able to do it. What kind of diet do i need, what exercises should i be doing every day, how many times do i run a week and for how long? Any advice is greatly appreciated.
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Big change
- Thread starter Kirkf22
- Start date
What does your training look like right now? what does your program look like? What are you eating?
I can help but I need this info first.
I can help but I need this info first.
I would say I eat a lot. I drink a lot of soda. Have a bag of chips everyday. And before I had weight training everyday but now that the semester is over, I won't have it for the 2nd semester. I still have soccer practice for school though. And baseball will be starting up when we get back from Christmas break. Other than that I don't do anything.
Not exactly a high performance diet. You can't out train a bad diet. When are you looking to start something.
What have you been doing when you train? What is your training experience? How deep is you 270 lb squat?
are you able to lift when you are not at school?
I'll see what I can put together for you.
Don’t hurry. You need to be persistent. I appreciate your desire. Since you are only 16 years of age and all you need to do is to start slowly instead of rigorously. To build muscle you need to use the best weight training exercises out there otherwise you’re just wasting your time.
Below is a list of the top ten weights training exercises (in no particular order) that absolutely must be a part of your workout:
• Snatch: This exercise will build up your traps and strengthen your shoulders. In fact, doing snatches regularly will keep your shoulders quite healthy since they train external rotation more effectively than just about anything else. Snatches are also outstanding for firing up your CNS as the first exercise in your workout. And if you want a big vertical jump this is the exercise to get you there.
• High Pull: No other body part looks cooler or commands respect like big traps do. High pulls build big traps. They also pack muscle on your entire upper back and strengthen your lower back, glutes and hamstrings. The nice thing about the high pull is that it’s basically a clean without the complexity or wrist and elbow stress of the catch phase.
• Overhead Press: These can be done with a regular bar, a fat bar, a log, but they must be done; both to build big strong shoulders and to keep them healthy. Too much horizontal pressing and not enough overhead work will lead to beat up shoulders. Trust me, you don’t want that.
• Do you want to pack size on your legs? Then get your ass under a bar and squat. Back squats, front squats, safety bar squats… they’re all good options. If you have lower back issues look into belt squats. Just do some type of squatting.
• Bend over and pick up heavy ****. It’s the most basic fundamental principle of weight training. This would then make the deadlift the premier weight training exercise. If you have a trap bar and fully comprehend the concept of submaximal training that’s the preferred deadlift variation. If not pull a straight bar, set on rubber mats, from the lowest position you can maintain a neutral spine from. Of the floor if you can get that low without rounding.
• Arm DumbbleRow: Do this with enough weight and you’ll build big lats. End of story. A chest supported dumbbell row is a great variation, especially for those with lower back injuries.
• Flat or 15-30 Degree Incline Press: Like the military press, these can be done with dumbbells or a barbell. A Swiss bar, football bar or The Renegade Bar would be the preferred option in place of a straight bar. Those will be much safer and keep your shoulders healthier. If you choose to press on an incline don’t go any higher than thirty degrees as that takes the tension off the chest and starts to irritate the shoulders.
• Farmers walk: Carrying something heavy is a required part of any muscle building workout. Farmers walks are the best grip exercise you can do. They also pack size on the traps and entire posterior chain. Stability in the ankle and knee is greatly improved from this exercise as well. And if you ever want to take a picture of yourself while training this one makes you look coolest.
• Kettlebell Swing: Swings are not only great for conditioning but also for improving posterior chain strength and explosiveness while helping to actively lengthen tight hamstrings.
• Sled Dragging/ Pushing: So it’s not a traditional barbell or dumbbell exercise. The fact is you’re using weights when you use a sled. Not only that but sled work can build leg size and strength like a mofo, while simultaneously improving your conditioning. I consider it an essential part of any training program.
Those exercises are only for those who want to build up muscle in each of every part of their body like you. But I would like to suggest you to start slowly and if possible practice all of those heavy exercises under the observation of any expert.
Below is a list of the top ten weights training exercises (in no particular order) that absolutely must be a part of your workout:
• Snatch: This exercise will build up your traps and strengthen your shoulders. In fact, doing snatches regularly will keep your shoulders quite healthy since they train external rotation more effectively than just about anything else. Snatches are also outstanding for firing up your CNS as the first exercise in your workout. And if you want a big vertical jump this is the exercise to get you there.
• High Pull: No other body part looks cooler or commands respect like big traps do. High pulls build big traps. They also pack muscle on your entire upper back and strengthen your lower back, glutes and hamstrings. The nice thing about the high pull is that it’s basically a clean without the complexity or wrist and elbow stress of the catch phase.
• Overhead Press: These can be done with a regular bar, a fat bar, a log, but they must be done; both to build big strong shoulders and to keep them healthy. Too much horizontal pressing and not enough overhead work will lead to beat up shoulders. Trust me, you don’t want that.
• Do you want to pack size on your legs? Then get your ass under a bar and squat. Back squats, front squats, safety bar squats… they’re all good options. If you have lower back issues look into belt squats. Just do some type of squatting.
• Bend over and pick up heavy ****. It’s the most basic fundamental principle of weight training. This would then make the deadlift the premier weight training exercise. If you have a trap bar and fully comprehend the concept of submaximal training that’s the preferred deadlift variation. If not pull a straight bar, set on rubber mats, from the lowest position you can maintain a neutral spine from. Of the floor if you can get that low without rounding.
• Arm DumbbleRow: Do this with enough weight and you’ll build big lats. End of story. A chest supported dumbbell row is a great variation, especially for those with lower back injuries.
• Flat or 15-30 Degree Incline Press: Like the military press, these can be done with dumbbells or a barbell. A Swiss bar, football bar or The Renegade Bar would be the preferred option in place of a straight bar. Those will be much safer and keep your shoulders healthier. If you choose to press on an incline don’t go any higher than thirty degrees as that takes the tension off the chest and starts to irritate the shoulders.
• Farmers walk: Carrying something heavy is a required part of any muscle building workout. Farmers walks are the best grip exercise you can do. They also pack size on the traps and entire posterior chain. Stability in the ankle and knee is greatly improved from this exercise as well. And if you ever want to take a picture of yourself while training this one makes you look coolest.
• Kettlebell Swing: Swings are not only great for conditioning but also for improving posterior chain strength and explosiveness while helping to actively lengthen tight hamstrings.
• Sled Dragging/ Pushing: So it’s not a traditional barbell or dumbbell exercise. The fact is you’re using weights when you use a sled. Not only that but sled work can build leg size and strength like a mofo, while simultaneously improving your conditioning. I consider it an essential part of any training program.
Those exercises are only for those who want to build up muscle in each of every part of their body like you. But I would like to suggest you to start slowly and if possible practice all of those heavy exercises under the observation of any expert.