Looking for a good beginner workout

C

CrazyPanther

0
Hi everyone I'm 15 years old 5'9'' and weigh 130lbs and recently my dad has gotten me a gym membership. I would like to get started as soon as possible and gain some muscle but I have no idea where to start. I want to gain around 10-15 pounds of muscle in about 4 months but have no idea where to start. If you could point me in the right direction or link a good workout it would be very much appreciated.

Thanks In Advance,
James
 
Eat as much as you can and then eat some some. Focus on compound movements. Squat / stiff legged dead lift / bench press / dead lift / bent over rows. Be sure to use proper technique. Have a trainer demonstrate if you are unsure about the form. Don't forgo form for increasing weight.

I do best in the 5-8 rep range on most of my exercises with 4 sets per exercise. Find where your sweet spot is for reps / sets.

Eat big / lift big!
 
Whoa, I'd use a little caution with the eat all you can advice. I don't think there is a need at age 15 to start bad habits in the eating category. Do some homework about proper nutrition, calculate how many calories you need to maintain your current weight then add about 500 healthy calories and check your results in a couple of weeks. Focus on high quality protein like eggs (in moderation) chicken, fish and lean meat. If you don't gain some muscle weight then add a few healthy calories and keep at it. Happy lifting.
 
yeah, i think the best way for you to interpret the eat big advice is;
Eat a lot but eat nutritiously
Favour lean proteins and keep away from the deep fried and the trans fats(general junk food :) )
And get into the habit of eating water rich foods(fruit and veg, mainly for preference of natural sugars and carbs over processed sweets)
 
I definitely agree with Trek and Clinton about the diet. You have to eat lots, but stick to the healthy foods. The 'junk' probably won't hurt your progress if you have it only once in a while... just don't have it on a regular basis.
 
To be honest, I don't see the point in calculating how many calories you need to maintain bodyweight using any of the formulas - if you're bodyweight has been fairly stable lately, figure out how much you're eating (record everything you eat and drink for 3 days and measure how much you consume, then go to a site such as calorieking.com to find out the protein and calorie content of everything). Then add 500kcal onto that, and try to get 30g protein in every meal (including snacks). Don't reinvent the wheel, just add 500kcal and some protein to what you're already eating.

Exercise-wise, mfpd's on the mark. Squats, press variations, pulls from the floor and bodyweight movements (eg pull ups and dips) are pretty good staples to have in your program.
 
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