im 14, and just starting

[buttbeater]

squats, deadlifts, barbell rows, bench press, military presses and shrugs is all you need to do to develop a good base. go for reps of ten and try to keep your form strict. always breath during the movements, and stretch well after your warm up sets.

 

[Yarg!]

anyone lik ehte heavy day/light day scheme? ie.. 2x12 then a cpl days later 3x5 for the same muscle?

 

[TRUEsoldier]

I do a kind of heavy/light day for the major muscles thats it!!