No idea where to even start... any help?

S

Sean1

0
Sorry if this isnt the correct place, if its not could someone direct me to the correct place? thanks

I am 17, 5'6" and I would like to bulk up slightly. I am most interested in my arms, and to an extent my legs. My bicep at rest is 9.5" and my wrist 5.something" which is to thin for me. My legs are fine but i would like to build them up abit to. The only problem is my arms are super weak! I cant do a push up (Unless its the fake ones up againsed a wall), I cant really lift anything heavy. I have pretty powerful legs compared to my arms.

Does anyone know any good articles (or personal advice) that i can read to get me started. I dont know what to use, how many to do, when to do them or anything like that.

Also any advice atall would be great as I dont have a clue what to do.

thanks guys
 
Welcome to the forum. :)

What kind of equipment do you have???
What is your diet like???
How much time per week are you willing/able to spend to achieve your goals???

Here are a few things that might be helpfull:

Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

http://training.fitness.com/weight-training/weight-training-101-a-18766.html


http://www.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/starting_strength_the_guide

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE

RossTraining - Articles

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

T-Nation.com | Bulking Tips for Newbies

Good luck and feel free to ask questions.
 
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Sorry about so little detail, Im not sure whats what at the moment. And sorry if i answer with irrelevant details.

What kind of equipment do you have???

I dont have alot of equipment though I could just buy some (any recommendations as to what to buy?). I will just put down what i know i have, exercise wise.

Hmm, My brother has quite a few bits of equipment. Though the only think i know is that he has a load of weights, light to heavy, that i could use.

I personaly have a cheap rowing machine, a lateral thigh trainer which i feel gives my legs a good work out (30 mins). I also have an ultratoner (yes we love the shopping channels) which isnt that good and some small weights (the ones that are 3 colours that you use to run and stuff).

What is your diet like???


Well I skip breakfast (because i get up at 11am), I am going to start getting up at 7.30am so I will need to start eating breakfast. Sandwich or something similar for lunch, then random unhealthy food for dinner. I dont snack, but i do drink quite a bit of coke zero. I am going to swap all of this for a healthier diet (which i am trying to plan)


How much time per week are you willing/able to spend to achieve your goals???

Well I have finished college and dont start work with my brother for about 6 months, so all my days are free and i can give as much time as needed. I am willing to put in as much time and effort as its going to take.

Thanks for posting the links, I will read through them now
 
Reading through the links i posted should help.

You can start asap with 3 fullbody workouts per week. Keep it simple and ease yourself into it so your body can get used to the workload and you can learn proper form.
Something like this, 2 sets of each mon, wed, fri:
Squats or bodyweight squats
Deadlift or supermans
push ups or bench press
pull ups or rows
dumbell press
dumbell or barbell curls
skull crushers or bench dips
chinnies

Then you can add cardio on Tues and Sat if and when you want.

I set it up like this because you can do it whether or not you want to use weights or bodyweight exercises. You could even alternate weights and bodyweight sessions if you like.

Diet: Start eating 3 good meals and 2 healthy snacks per day, but dont just jump into eating a ton more food right away cuz that will cause problems. Like your workout routine, you should ease yourself into eating more meals.
 
wesrman said:
Reading through the links i posted should help.

You can start asap with 3 fullbody workouts per week. Keep it simple and ease yourself into it so your body can get used to the workload and you can learn proper form.
Something like this, 2 sets of each mon, wed, fri:
Squats or bodyweight squats
Deadlift or supermans
push ups or bench press
pull ups or rows
dumbell press
dumbell or barbell curls
skull crushers or bench dips
chinnies

Then you can add cardio on Tues and Sat if and when you want.

I set it up like this because you can do it whether or not you want to use weights or bodyweight exercises. You could even alternate weights and bodyweight sessions if you like.

Diet: Start eating 3 good meals and 2 healthy snacks per day, but dont just jump into eating a ton more food right away cuz that will cause problems. Like your workout routine, you should ease yourself into eating more meals.
Click to expand...

Wow thank you for all of your help. It seems so much eaiser when its just written down like that. Lets see if im still saying that tomorrow afternoon lol

I do just have one (dumb) question, How many 'reps' (is that the right word?) are in a set?

thanks again
 
Thats going to depend on your strength levels for bodyweight exercises and should be around 10 or so for exercises with weights. For example for push ups 10 might be too hard or too easy so you have to go by how many you can do, but for bench press you can find a weight that gives you trouble around 10 reps. In the beginning you dont want to push too hard, but eventually you will want to train to or close ot failure.
 
wesrman said:
Thats going to depend on your strength levels for bodyweight exercises and should be around 10 or so for exercises with weights. For example for push ups 10 might be too hard or too easy so you have to go by how many you can do, but for bench press you can find a weight that gives you trouble around 10 reps. In the beginning you dont want to push too hard, but eventually you will want to train to or close ot failure.
Click to expand...

Oh right, that makes sense. You said do 2 sets of each, Do you do Both sets together? or do one set of the different exercises, then do another set of each?

Thanks again for your help.
 
2 sets of each exercise with a minute or so rest between sets, then move to thwe next exercise. You should also do 1-3 warm up sets depending on the exercise. for example you will need more warm up sets for the big exercises like squats.
 
wesrman said:
2 sets of each exercise with a minute or so rest between sets, then move to thwe next exercise. You should also do 1-3 warm up sets depending on the exercise. for example you will need more warm up sets for the big exercises like squats.
Click to expand...

Oh right then, thats cool. Well thank you for all of your help, and i will post back as im sure i will have some more questions.
:)
 
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