Thats my home gym.... but i really dont know how to work out...


I've never worked out before, im 16 and I really want to get my 6 pack back, my arms to get bigger, bigger chest, and bigger shoulders/neck.


Whats a good routine, or how do i know what to do???

I dont have a manual anymore =/

thanks

_________________
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In my experience, this kind of resistance-training equipment won't get you the physique you want. It might be alright for you since you're just beginning, but you need to get a membership to a real gym as soon as possible and do actual weight-training with real equipment. You mentioned that you're 16 ... chances are there is a weight lifting facility for athletes somewhere in your school, so you might try and see if you can use that for free if money is an issue. You're starting at the perfect time because around age 16 there is a huge surge of testosterone in your body, meaning you will probably see very quick gains.

As far as workouts go, you want to focus on compound exercises that work many muscle groups at once. Examples of these include bench press, squats and rows. If you do any isolation exercises with the smaller muscle groups, pair them with larger ones (like chest/biceps one day, back/triceps another) to ensure you get the maximum amount of growth hormone into them. Don't be that guy who goes to the gym and just does curls, and don't train the same muscle groups more than once a week. Pick weights you can do for 8-10 repetitions but no more. Finally, make sure you get 7-8 hours of sleep every night, no exceptions!

The most important thing in all of this, however, is not what workouts you do, but what your diet looks like. To effectively gain muscle you need to eat lots of protein, a minimum ratio of 1:1 grams of protein to body weight. Meaning if you weigh 120 pounds right now, you need to be getting AT LEAST 120 grams of protein a day. Rather than eating it in 3 big servings, spread it out over 6-7 meals a day, eating every two or three hours. Include enough carbohydrates in your diet to support growth and give you energy while you train, but not so many that you store fat (every body is different and it will take some trial & error for you to figure out the equilibrium on this). Fruits, vegetables, whole wheat bread, SPAM ... these should be your main sources of carbs. Avoid high-sugar foods except directly following a workout--and even then, show some restraint!

Don't worry about supplements right now, with the exception of a bottle of 100% whey protein which you will make into a shake you drink immediately after your workout. This is the one time where you actually want to spike your blood sugar, so feel free to flavor it as you see fit (within reason). A quick search on the internet will turn up some awesome protein shake recipes, or you can just ask me and I'll share some of mine

Here is a sample beginner workout plan, adjust weights as you see fit:

Monday - chest/biceps
4 sets flat dumbell flies
4 sets flat dumbell bench
4 sets reciprocating curls
2 sets hammer curls

Wednesday - legs
5 sets parallel squats
4 sets weighted lunges
3 sets leg extension
3 sets leg curl
3 sets calf raises

Friday - back & shoulders/triceps
5 sets pull-ups to failure (if you can do them)
5 sets seated rows
5 sets chainsaw pulls
4 sets lateral raises
4 sets dips to failure
4 sets tricep pushdowns
3 sets tricep kickbacks

Hope this helps, dude! If you are confused about any of the exercises, there are videos of how to perform them all over the internet, or just ask here and I'll do my best to explain them Good luck!

Your boy,
870

Nice post 870. I agree where you said that equiptment wont get what Gay wants. The best equipment for adding muscle and toning is free weights with a bench. Cheaper then your resistance homegym and much better results. Just ordinary bench with the barbel, pair of dumbells and plenty of plates.

870's work out plan is good.

If your able to work out 5 days a week you can try:

Monday: Back/Biceps
Tuesday: Quads
Wednesday: Chest/Triceps
Thursday: Hamstrings
Friday: Shoulders and Traps

Everyone is different I suppose, after working out for a while you will know what works best for you.

Best thing to eat after a workout is steak with rice. Good for anyone at any level. And keep vegies and fruit high!

870, I really appreciate your help.

My normal meals are the following:
Breakfast: None, maybe a soda or one pancake
Lunch: Sometimes taco bell, sometimes pizza from school
Dinner: almost always steak, from homemade hamburgers to tri tip, to swiss steak, with mash potatoes and beans.

I normally have some food before dinner, such as:

Soda/Iced Tea
Chips
Burritos
Ice cream


wow, looking back, thats fucking horrible.

But that's what i eat, and im 130, with the workout I'm doing now

(the 300 spartan home workout 2-- look it up on youtube if you want to)

I've noticed alot, my lower abs are getting harder, my biceps are getting bigger, but I don't feel the burn when I work out like I want to.

I don't have any weights, I use paint cans, and currently money is....non existent.

What is something I can eat thats good?

The only fruits we really have are bananas

Besides that, I don't know how to change my diet, school food sucks ass, from cheeseburgers to chicken burgers, salads, and pizza.

Any tips are ALWAYS welcomed.

Once again, thanks.


P.S- I don't know what ANY of those workouts are, so i'll try to find them on youtube, but what are the ones I can do on that wannabe bowflex I have?

Like I said, no money to spare for anything but food and bills. Thanks.

-Gay

_________________
Are you in highschool? Tired of reading posts about club games and stuff that doesn't work in Highschool? There is now a forum up, a community, a website, and a blog, for all the highschool pickup artists out there.
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That really is fucking horrible, but probably not for the reasons you are thinking. First of all, second only to your post-workout meal, breakfast is probably the most important meal of the day. Think about it: you haven't eaten anything in 7 or 8 hours and your body's been working its ass off rebuilding and maintaining itself--you are sapped for resources! There's really no two ways about it, breakfast must be eaten.

Like I said in my first post, it's important to spread your meals out. Instead of eating 3-4 times a day, eat 6-7 times (or just every 2-3 hours). This is useful for a number of reasons, but the main thing is it prevents you from getting super-hungry and gorging yourself on one meal, which signals your body to store fat because in caveman times that meant food was getting scarce (and storing fat was a good idea if you wanted to live).

In addition to getting the proper amount of protein, it's also very important to get plenty of fiber while cutting down on sugar and starches that turn quickly to sugar in the bloodstream. Also, if what you are eating contains any trans fat (partially hydrogenated oils) or high fructose corn syrup in the ingredients, stop eating it and find an alternative. Soda is loaded with HFCS, so definitely lose that, and I can pretty much guarantee your Taco Bell/pizza lunch is full of trans fat. Likewise for chips and ice cream. Depending on the brand and style, the burritos may not be that bad ... you'll have to check the label on your own here using the guidelines I have outlined above.

Here are some healthy foods you can incorporate to your diet right now: eggs, SPAM, whole wheat bread, all-natural peanut butter, beans, almonds (and other nuts), FRUITS AND VEGETABLES (it's almost impossible to eat too many of these), lean meats, milk, cheese, yogurt, whole wheat pasta, fish, berries, and so on.

Just off the cuff, here's a diet plan you could probably put into practice fairly easily in a school environment. Drink water with every meal:

(7:00 AM)Breakfast: 5 eggs, cooked or raw and a banana (30g protein)
(9:30 AM)Snack: *HEALTHY protein bar (easily snuck into class, ~25g)
(12:00 PM)Lunch: all-natural PB sandwich on whole wheat (~15g protein)
(3:00 PM)Snack: 2 cups yogurt, 2 servings almonds (15-20g protein)
(4:00 PM) WORK OUT!
(5:00 PM)Post workout: **philly-steak sub w/cheese (35g protein)
(8:00 PM)Final meal: 1-2 servings lean lunch meat (11-22g protein)

*By healthy protein bar, I mean one that's free of excess sugar, preferably contains fiber along with a healthy serving of protein, and contains no HFCS or trans fat. You'd be surprised how much "health food" is actually terrible for you.

**Ideally you would drink a protein shake here. I altered it because you said you normally have steak of some kind for dinner and can't afford whey protein.

Your boy,
870

Alright, I made my mom read that to show her what to buy.


hahah Thanks so much for that.

Now see right now, Im hungry, what would I eat for a snack?

_________________
Are you in highschool? Tired of reading posts about club games and stuff that doesn't work in Highschool? There is now a forum up, a community, a website, and a blog, for all the highschool pickup artists out there.
www.ap-seduction.net

I say workout all you can on that until you are able
to join a real gym. When you get there have them
make a work out routine for you (usually free).
Then just work out!!!

If your trying to get big just eat as much carbs as possibly
(when you buy pizza get meatlovers)
Also drink alot of milk, one of the trainiers at my gym told
me its not only for bones it will also help your muscles get big

It's a sqaut rack your needing my friend not a home gym!

Thats a good one I used it when i was 16, but i didn't realize till later that the ONLY thing that you really need out of that is the fly (Pec excercise). Other than that push ups are under rated so much it makes me sick! Honestly Pushups not only get your triceps and biceps but also get you core, your shoulders and back dont fuck woth bench i did that for 4 years and after 3 months your stuck in a plateau with pushups you can always switch up where your hands are and easily overcome that.
Now about a six pack... bicycles, running, walking, v-ups, revers crunches, and more bicycles are the best way. Don't fuck with situps there hell on your lower back and are ineffective. BUT if you want a 6 pack your body fat percentage has to be at or below 8-9% so eat health consciously. Another thing to loose weight fast is black coffee and alot of hot sauce on everything both of these boost your metabolism and don't add many calories. Hope this helps


_chess