workout questions

[mlsnet43]

Hey, I am kind of new to weight training, I have been doing it off and on for about a year, but about a month or so ago I started to really lift weights seeing as I finally got weights.

We own a 300 Ib weight bench, (bar, weights, bicep curl attachment) and I use that every other day.

Here is my routine:

On Sundays, Tuesdays, and Thursdays I work out

I usually do 3 sets of bench presses. (flat, about 115 right now)
3 sets of bicep curls (bar)
Abs
Bar Hangs and pullups
Forearm curls

I considered doing deadlifts..but I'm not sure..

Can you guys give me some advice on if what I'm doing is good, or if I need to do different things or a new routine?

BTW. I am 15, about 145 pounds, and about 5'8

 

[BiggT]

You really should be squatting and pulling from the floor (deadlifting).....you're at a prime age to make huge gains, and at 5'8 and 145 you've got LOTS of room to grow.

Your routine should be centered around progressively improving (for example) the squat, deadlift, barbell row, military press, and bench press. Pick a squat, a pull, and a press, and pick a set/rep range to hold constant so that you will know if you're actually making progress.

If you've got time, take a look at the 'training sticky' at the top of this board and try to read through and digest as much as you can.

If I were you, I would probably have a "A workout" and a "B workout". I'd do workout A, then take 2 or 3 days and do workout B, then take 2 or 3 days and repeat.

Both workouts should have a squat/pull/press, and each time you should strive to add weight to the bar. When you plateau on that, you may want to structure a M/W/F type setup that requires a little more planning.

What are your current goals?? If you're a little overwhelmed with the sticky, I could make a sample routine for you.

 

[Protobuilder]

First off, let me just say that you've got everything you need at home right now! 300 pounds and a straight bar will get you pretty far, to start.

Spend a little time on www.exrx.net and get familiarized w/ anatomy and some exercises. That's a very good site and they have animated exercise descriptions.

I'd suggest, again, looking at the sticky at the top, and reading about Rippetoe's program. It's linked inside the training vault sticky. It's a GREAT starting workout.

Deadlifts are a very good exercise and actually quite simple but take some getting used too. I'd suggest trying them w/ just the bar and maybe 25s on each side. There's a description of the deadlift here:http://www.elitefitness.com/forum/showthread.php?t=354220

You can live w/out it but it's such a good, basic movement that you oughta' learn it at some point.

Feel free to ask questions as you get started . . .there can be a lot to take in when you first start.

 

[Cynical Simian]

Great advice above.

Regarding you gym setup: from your description of it and exercise selection, I'm guessing that you have a regular rack and not a squat or power rack. I'd very strongly recommend getting a power rack if you plan on working out at home for two reasons. First, obviously, you need it to get the bar to the appropriate height for back squats (and standing OHP, although you could probably clean it into position for these). Second, safety. Not to try to scare you, but a couple times a year, somebody posts something about a young guy who dies trying to lift alone without a spotter. The safety bars in the power rack will allow you to lift alone without having to worry about getting trapped under a failed bench press.

You can start doing deads immediately with your current setup. Rows are another great exercise that are done off the ground; maybe do them in place of or addition to pullups as your primary back exercise.

 

[fortunatesun]

Just to add- When you train abs it'd be a mistake to think of it as a bit of glamour work. Your core is what stabilizes your entire body and the force of your lifts are transmitted through this region. Strengthening this area is just as important as any other are in the bid to become strong. This will also help keep you injury free by protecting your internal organs and other vital areas such as the small of your back. The training Informaton sticky, as has been mentioned, is the place for information.
Same thing goes for hamstrings. Just because you can't see them doesn't mean they're not there.

Otherwise, I'd second biggt's A-B plan. Your body is still fresh and will grow fastest off the full body workout. It's only as you seek to develop specialized skills is it necessary to break things up into a split. For now it's best to stick with the basic compound lifts in order to build the strong foundation.

 

[BiggT]

Yeah, I want to add that benching at home would require a power rack or a spotter....the spotter is of course just in case you get pinned, NOT to grab-ass the bar and team bench with you....but just wanted to say that again since it was already pointed out since it is important, anything can happen when lifting weights, make sure you lift safely, no need for a senseless accident.

 

[mlsnet43]

Yes, I am fully aware of having a spotter..I would hate to get stuck there...

Anyways, yes biggt, if you could make up a routine or something, that would be great..

I will take a look at that site, and in the meantime I will take a picture of the weight set I own. Don't think it is a power rack, though.

 

[silver_shadow]

Yes, I am fully aware of having a spotter..I would hate to get stuck there...

Anyways, yes biggt, if you could make up a routine or something, that would be great..

I will take a look at that site, and in the meantime I will take a picture of the weight set I own. Don't think it is a power rack, though.

it's great that your starting off pretty early... i always wish i could have myself.
check the training vault sticky at the top of the first page of this forum... mark rip's 3x5 routine would be an excellent routine first up.

 

[mlsnet43]

Oh and, I tried out doing deadlifts.I think I did it right...it doesn't feel natural though. (I only used two 10's though...I'm a wuss, I know lol)

 

[BiggT]

It doesn't feel natural because with 10's the bar is so low to the floor, it creates an unnaturally long, awkward pull......give me like 15 min and I will post a sample routine for you.