workout plan for a 14 year old

S

sharksta

0
I am 14 years old. I go to my local gym 3 to 5 days a week and have only been going for 2 weeks so far. This summer i lifted weights with the football team at school in preparation for freshman football. Now that football is over i actually have time to go to the gym, that's why i signed up.

My problem is that I don't really have a routine or program to stick with. Does anyone want to suggest something or has an idea of what I should be doing.

I am 5'11" almost 6'
160.5lbs

here's a pic of my back.

^ 8-17-07. i weighed 154 then.

if a picture of my front is needed, just say.

Any info you might have or ideas would be very much appreciated. Thank You
 
I think you have a great base to start with. I don't want to sound unhelpful but I think you should read weight training 101 sticky on this forum, A full body workout would help you alot. I can help you out after you read it.
 
So, what do you want to know, a good full bdoy workout routine? I hope chillen posts here, he has very good advice on proper diet.

What you basically need to know are that the six main exercises that will get you strong are Deadlift, Squat, Bench, Bent Over Row, Military Press, and Pullups. some combination of these for your full body workout would be most beneficial. Depending on how quickly you recover is how you will set your program up. I personally recover slowly, and as such each workout I do only a horizontal push/pull or a vertical push/pull, but if you recover well you could well do both in the same workout. I would not do deadlift and parallel squat in the same workout though.

You could have a 3 day plan involving

A
Deadlift
Bench
Bentover Row

B
Parallel squat
Military Press
Pullup

C
Bulgarian Split Squat
Dips
Clean pulls

3 exercises doesn't seem like alot, but if you do them right, and lift heavy, you should see improvement. Intensity is just as important, if not more important than volume.

If you want to do more you can add the split squats dips and cleanpulls onto days A and B, and for C you can do olympic lifts.

Lifts like the power clean, and power snatch are very good growth inducers, but I would not recommend trying them without first doing the basics and without finding an experienced lifter to show them to you.
 
I'd cycle them around every 3 weeks or so. Some like to do it every other week.

I'd go with 3x10 to start off with, and have 90 second breaks inbetween sets, or 2 minutes if you need it.

Then eventually you can hit 5x5, or 3x3, and an occasional 3x15 with 30 second breaks.
 
Great site for beginners

if your looking for good mass building lifts, checkout workout-run-box.com. I was havin trouble gaining muscle, and i found this site, they have a lot of the basics and tips on form
 
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