What muscles should i train???

[work_hard777]

How long do you think it will take me to get huge??

Im about 16 years old right now, i can only bench about 145-150 lbs 10x. and only squat 180 lbs 10x. I hear how you guys can put weight lifting to amazing heights, can anyone hear give me some tips to get huge fast??

 

[jackangel]

hamstrings and big toes.

 

[rbtrout]

Roids are not the answer. No need for them.

The most important thing is diet - about 70% of it. You gotta eat like crazy. Try 20 times your body weight in calories. Good, clean food eating in 5 or 6 meals. At 16, you're still in high school so breakfast, morning break, lunch afternoon break and dinner......maybe a meal before bedtime; but EAT!
For lifting, start lifting the compound lifts - deadlifts, atf squats (ass to floor), bench press, bentover rowing, pullups, standing military presses, etc. Doing the compound lifts while eating like crazy will help you put on size and get much stronger, as well.
I'm doing a routine that uses only compound lifts and my bench has gone up more that 50 pounds, my deadlifts up more than 150 pounds; squats, I just started going atf and I'm up to 275 pounds on those (up about 100 pounds). I've managed to put on some noticable size, as well.
Don't worry about how your bi's look compared to others. Right now, get big. Then you can cut back and work some on definition. There are guys here that only work bi's every other week and they're freakin' huge.

By the way, I'm 42 years old and have put on 16 pounds in just over 2 weeks. I've only added about 1.5% bodyfat. If I can do it, you certainly can, too.

 

[work_hard777]

thanks for the info rbtrout

 

[wtlftr]

so true trout. get plenty of clean natural foods (no man made stuff) and lift the basic multi-joint lift. occassionally do a BB workout and go high rep low wt.

 

[HodgeMN]

If you want big biceps do deadlifts and squats.......

 

[cwc73]

Trout hit it on the head, but honestly, don't expect 15 pounds in two weeks. I've never heard of anyone doing that before (not saying that he didn't). Just think about it. If you put 2 pounds on per week (muscle and little fat), in 8 weeks (only two months) you will have added roughly 16 lbs. Do you know how much that is? Ok, I'm just trying to get you excited and show you that you have the potential. I put on 7 pounds in 6 weeks once. Looked completely different.

My diet is my drawback. Pull in some calories. I would probably start at 3000 per day. This might seem like a LOT, but after a couple of days to build up to that number, you motabolism will make you want to eat a lot more. Trust me on that. If you don't start increasing in weight, bump it up to 3500 for a week.

The big lifts are key like trout said.
Sqauts, Deadlifts, Straight leg Deadlifts, Bar Bell Lunges
Goodmornings, Chin Ups (lat pulldowns if you cant do chins), Bent over Rows, Power Shrugs
Bench Press, Incline Press, Std Ovh Press.

These are just a bunch of good ones that I like.