Hey, I’m 16 years old, 5’7”, 130lb, not sure of my bf, I’m not fat nor thin, I personally believe I have a well proportioned body, I have a 1-2cm layer of fat covering my abs but you can roughly see them, will try and get a pic up. Never really lifted before I always do 10 chin-ups ad ay and occasional curls, squats with some weights but noting routine and very occasional, I have 3 main goals,
1. Get rid of the layer of fat over my abs
2. Bulk up mainly my arms, as my legs are quite big and muscular compared to my arms although I do want to do leg and the rest of the body work as well.
3. Reduce ache and pains after sport, so maybe this falls under fitness.
I know my diet will need to change and am prepared to do so.
I would also like to know the amount of sets I should be doing and the amount of exercisers per session and whether all my exercises should be compound. Also how hard should each rep be? If I’m doing bench press I can manage to do 100lbs but only once so that would be 10 on a scale of exertion, if I’m doing 3 sets of 12 reps on the scale what should each rep be?
So the equipment available to me is a bench with a butterfly attachment and a leg curl attachment, barbell with weights and dumbbells and a chin up bar. I studied GCSE PE so I know different types of training and principals of training its just applying that, a list of exercises would be good and if you could recommend exercises. Also is it possible to lose the fat over my abs and gain muscle? Can I loose fat and gain muscle or is it one thing then the other?
1. Get rid of the layer of fat over my abs
2. Bulk up mainly my arms, as my legs are quite big and muscular compared to my arms although I do want to do leg and the rest of the body work as well.
3. Reduce ache and pains after sport, so maybe this falls under fitness.
I know my diet will need to change and am prepared to do so.
I would also like to know the amount of sets I should be doing and the amount of exercisers per session and whether all my exercises should be compound. Also how hard should each rep be? If I’m doing bench press I can manage to do 100lbs but only once so that would be 10 on a scale of exertion, if I’m doing 3 sets of 12 reps on the scale what should each rep be?
So the equipment available to me is a bench with a butterfly attachment and a leg curl attachment, barbell with weights and dumbbells and a chin up bar. I studied GCSE PE so I know different types of training and principals of training its just applying that, a list of exercises would be good and if you could recommend exercises. Also is it possible to lose the fat over my abs and gain muscle? Can I loose fat and gain muscle or is it one thing then the other?
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