I Want A 6 Pack And Big, Muscled Arms

J

JamieK

0
Hello everyone.

I am 15 years old, I will be 16 on November 6th 2005. I am 5'9 tall, and weigh 8.8 stones, which transfers to 123.2 pounds. If I want a six pack, will I need to eat more and bulk up rather than reduce my body fat? I'm not sure what my BF % is though... At the bottom of my post are some photos of my arms and waist area from just a few minutes ago.

I want a 6 pack, and I want big, muscled biceps and triceps. I have the motivation to go the gym, and push myself to the limit. I take a protein supplement once everyday, and can comfortably train with 4.5kg dumbell weights.

Obviously, being 15, I am still at school, so only have nights to train, although I can access treadmills and rowing machines etc at the gym at my school at lunchtimes.

What I want to know, is, what do I have to do to get a 6 pack and big arms? My diet is very clean, I haven't eaten any crisps, sweets, fizzy drinks for about a year, eat about five portions of fruit a day. I am a vegetarian, and my only sources of protein are walnuts, cashew nuts and my supplement.

I don't know the mumbo-jumbo of exercises, so please tell me what to do specifically. Thanks.





P.S. - Please ignore 'customised' wallpaper, that being Carmen Electra's arse and Jessica Simpson's norks everywhere.


 
You need to build up some mass in general to start. Being a vegetarian..that's gonna be kinda hard. So i highly suggest you eat a ton of nuts, peanutbutter, veggies, fish (does that count as meat?), fruits (u already do), and dont be afraid to barge in on some pizza, cottage cheese, and other dairy products like milk. Start hittin the weights too. I'd say start with the basic 3 days a week (M/W/F) routine, working out different parts of the body. Maybe mondays can be arms/abs. Wednesdays chest and legs. Fridays shoulders and back. Also, protein, sleeping, and drinking a ton of water is incredibly essential...if not more essential then the actual weight lifting process.
 
ignore it? I want to see more! :)

anyway my tip get "burn the fat, feed the muscle" by Tom Venuto. It will tell you everything you need to know
 
I suggest if you find the 4.5kg weights easy move up a little bit, if you move up little bits you can work the muscles harder in time. Also, dont work out TOO much and try to have time off a week so the muscles can rest and grow before you can build them p more
 
Since you look pretty thin, I'd say work on building muscle more than losing fat, which means weight training should be a bigger priority than cardio (although both are necessary). Shinra mentioned nuts - I'd recommend almonds, which are all-around the best nuts for you. Focus a lot on protein and getting enough of it - and remember that while supplements work, they're not better than "real food." If fish is an option for you, you really ought to try to get as much as possible, especially considering that nuts have high fat. (Look particularly at salmon!)

Finally - I'm not expert at weight training myself, but I know enough to know this - when you're training your arms, first off, try to use free weights. Bodyweight workouts are great too - push ups, pull ups, etc. If you're looking for bigger arms, don't forget to train your triceps in addition to your biceps.
 
Cheers for the replies.

Unfortunately, fish is not an option for me.

What would be some good exercises for my arms, chest, shoulders and back? Thanks. My legs are actually pretty big as they are, possibly because I run quite a lot, but perhaps should stop that for a while to bulk up with weights and more food?
 
Whatever you do, because you are so young, do not do fewer than 10 reps... Your body is growing and it is not good to do this. Most mass routines will tell you 6 or 8 reps per set. For a teenager, I suggest 12 reps minimum.

Here are some exercises (look them up for descriptions please) you can do with your dumbbells:

Arms - triceps
===========
tricep kickbacks
skull crushers
close-grip bench

Arms - biceps
===========
curls
reverse curls
hammer curls

Chest
=====
flyes
bench
push-ups

Shoulders
=======
seated (or standing) shoulder press
upright rows
lateral raises

Back
====
bentover dumbbell rows
bentover lateral raises
shrugs

-Rip
 
Thanks a lot. I go on holiday for a good two/three weeks on Monday, so I will get straight into the programme around the start of August.
 
JamieK said:
Thanks a lot. I go on holiday for a good two/three weeks on Monday, so I will get straight into the programme around the start of August.
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Aww, come on now. Everyone offers great advice and you're wating until Aug?? It's scientifically proven, to yield the best results, that the best time to start working out, is right now.
 
MReik is correct! You need to start during your holiday! Do push-ups, crunches, and run! You don't need a gym for that. Start today... NOW!

What are you waiting for!

-Rip
 
Yeah start now, because once you start putting it off it will really snowball and you'll keep finding reasons for not starting.....it's called procrastinating.
 
^ Speaking of sigs, is that ebook in your sig any good? I've just read a plethora of testimonials on the website there, but I'd rather here it from someone personally (well, you know what I mean) :D
 
Hey Dax, do a search of the forums, and you'll find a couple of threads with a bunch of posts about how good Tom Venuto's book is... It's highly recommended.
 
Dax said:
^ Speaking of sigs, is that ebook in your sig any good? I've just read a plethora of testimonials on the website there, but I'd rather here it from someone personally (well, you know what I mean) :D
Click to expand...

Yeah the book is really good and it has high reviews from all over. I have bought it and it's really great. The books tells you how to lose only the fat and not the lean mass in your body, and it's a method that really works. The only bad thing is that the book is around 300 pages so you've got a lot to read, if this is what you need I recommend you to buy it
 
I think a lot of the other members in the forum will also vouch for it - I think it is an excellent book and it's choc full of information. It focuses on nutrition, but it also covers goal setting, cardio, and weight training. And honestly, I've never heard a complaint about the book, except that maybe it has too much info!
 
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what the abs are concerned try doing
sit ups by lowering your upper body below 180 degrees,
sit ups laying on one and then the othe side,
normal crounches and
crounches where try just lowerin your head and a small part of ur back just a few inches(verry hard if u do it right)

i am doing these a few months now every day, even when im not in training and i can really see the progres
 
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