Beginer in need of help ( bench )

[Bluesman]

I'm 18, 6'0, and weigh 155-160 and have never lifted weights in my life. Looking to get started and just be able to move up little by little and see some change in my arm size. Also I would like to define my pec and ab muscle areas. Any help is appreciated.

 

[Extra_Strong]

read!!! -----> http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

 

[Anthrax Invasion]

Also, join this forum and read all this stuff:

http://www.bodyrecomposition.com/forums/showthread.php?t=6545

 

[digger]

Just wanted to say that it's good to see someone looking for his answers in the weight training board instead of looking for steroids -- especially at your age.

You're just old enough to be taking full advantage of your natural growth hormones -- now it's time for hard training, and SERIOUS eating to provide building material.

 

[Vitro]

hows your diet?

 

[Bluesman]

hows your diet?

My diet is not good at all and could use a lot of help on what to eat/drink that is just your normal everyday thing at the grocery store.

 

[lifersfc]

I remember when I was 18, 6'0 and 165 lbs and first came to this website. Fast forward a few years and I'm 195 lbs of pure muscle.

Throughout that time period, I've mostly done HST and 5x5, but I've also thrown in some one bodypart per day routines. I'd say start on the single factor 5x5 program as soon as possible and fix up that diet!

 

[chuk]

Here is a link dedicated to FAQs by beginners and addressed by Dave Draper.
http://davedraper.com/workout-faqs.html

It may help you out.

Chuk
----

Old School Training (Old Skool), n. 1. advocates or supporters of established Strength Training. 2. To implement the knowledge and training forged by Pioneers of Strength through the use of steel.
~ TORQUE ATHLETIC~

 

[Bluesman]

Thanks for all help... could use anything else.

 

[Ramcononer]

Becareful not to overdo it and Ruin your rotator cuff like I did..that shit takes forever to heal and it never heals right.

 

[letsrun4it]

I would reccomend reading up on the different strategies... 5x5, BFS, one part/day

If anyone tells you that 1 way is the best, they are wrong. Everybody is different and it's a fact that even professional powerlifters and bodybuilders train a variety of ways.

I'm 22 now, and the 1 thing I wish I knew at 18 is stick with the complex exercises. I swear to you that if you do squats, deadlifts, benchpress, and power cleans (and clean and jerks if you're cool) you can put in minimal effort and get real results. Throw in a bigger effort, a good diet, and getting good sleep...you'll be buff and ripped in 9-12 months.

 

[Anthrax Invasion]

People aren't so different that once a week training will be better than a higher frequency. There are some physiological absolutes that cannot be refuted.

 

[Bluesman]

So you I should bench press only once a week or could i do it 3 times a week?

 

[Anthrax Invasion]

Do it twice a week. If you're training bodyparts three times, use a different upper body pushing movement on the other day.

Or rotate a Day A and B through M/W/F.