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  1. #1
    Registered User showoff14's Avatar
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    In The Process 15 Year Old Bodybuilder Needing Help

    ok i been putting this off for a long time, but now i finally put the thread up and it been about two months. ok i need some help with my workout. i am pretty small. i think i am around 5:4-5:5 and i weigh around 125. i am going to be 15 in march and been wokring out for two months with my home equipment. i have a bench and dumbells and barbells. I workout every tuesday, thursday, and saturday and do a full body workout. it normally takes me an hour and a half. Every time after my workout i get two scoops of whey which is 52g of protein. Then i take another scoop right before bed. I am pretty small and skinny and i have a very fast metabolism and burn everything i eat. I never really gain anything so thats why i am coming here. Here is my workout:

    Chest:
    Sets Reps
    Flat bench press - 3 8
    Incline bench press- 3 8
    Chest fly(dumbell), flat- 3 8
    Chest fly(dumbell), incline- 3 8
    Dips- 3 8

    Back:
    Sets Reps
    One arm dumbell row- 3 8
    Pullups- 3 8
    Deadlift- 3 8

    Shoulders:
    Sets Reps
    Standing shoulder press- 3 8
    Lateral deltoid raise- 3 8
    Sitting shoulder press- 3 8

    Biceps:
    Sets Reps
    Standing Dumbell curls- 3 8
    Concentrated dumbell curls- 3 8

    Triceps:
    Sets Reps
    Triceps Kickback(dumbells) 3 8
    Standing Triceps extension- 3 8

    Legs:
    Sets Reps
    Barbell Squats- 3 8
    Standing Calf raises- 3 8



    Well there is my workout for now. i really try to get some help out on here and ask my father because he was a bodybuilder when he was younger but he really dont care what i do..I know this isnt probably a good workout but i made it up for me to work on. I would appreciate all help by telling me what to change or add to my workouts and when to drink my whey powder. Also i really need to gain some mass because my arms and legs are small. I was wandering what was the best protein powder that would do this. i was thinking of mass xxx or something around there but im not sure. Also keep in mind i have a very fast metabolism. So my main concernce if you bigger bodybuilders would help me get a good workout and tell me what powders to drink to gain mass and muscle for a fast metabolism. I started workout out because i always get pushed around in school because i am pretty short and want to become big so i dont have this problem.
    -thanks in advance
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  2. #2
    Banned PinoyTeenMuscle's Avatar
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    u have good built man...
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  3. #3
    Registered User MikeJechob's Avatar
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    Hey man its great you started young. Youll have a great physique in a couple of years if u really work hard.

    I started at around 125lbs and packed on 22lbs since summer up to now.

    I used to eat 6 times a day during summer (cant now cuz of school) But its Xmas break soon so im going back on that regime.

    My diet is more or less a 40/40/20 ratio (protein, carbs, fat) on a 2700 cal diet and i try to keep it that way but its quite hard to keep on track. Do your best!

    Ur workout doesnt seem too bad.

    I would suggest (from personal experience) to switch your Flat bench rep scheme to 5x5 for strength gains.

    Same thing for your deadlift and squa......WHERE YOUR SQUATS BRAH?
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  4. #4
    boxin/grapplin/lifting=<3 RunnerandLifter's Avatar
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    bro i say good job for weighing 125 at 5"5 i started at 124 at 5"9 then went to 140 then lost it when i went on vacation...back to 133 lol..but a tip for u is dont have a long drawn out workout workouts shouldnt be over an hour in my opinion
    Starting Weight:120
    Current Weight:168
    Goal Weight: 185

    Eat.Eat.Eat.Eat.Eat.Bulk.
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  5. #5
    Registered User recballchamp243's Avatar
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    Don't take two scoops of protein, try to get around 40ish grams because thats around the amount your body can absorb.
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  6. #6
    walker walkerwma's Avatar
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    mass gainers dont work your body will only use so much of your intake before its starts processing the rest as waste i wouldnt buy one. if you do gain weight it will probably be in fat. you dont really need protein shakes but i'd take it after your workout. also is that workout u psted what your gunna do every day r u wrkn every muscle every day?
    go big or go home

    bench - 280
    squat - 340
    dealift - 424
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  7. #7
    Registered User bencherinn's Avatar
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    Im just wondering .. What days do you take what?
    Please dont tell me you do ALL these exersices in 1 day?
    Brah , go on starting strength.
    Its proven to be one of the best beginners program.

    Adn the supplements arent all.
    Food is everything.
    Eat like a horse , 6 times a day.
    Supplements you should use are whey protein and creatine(If you want) IMO .
    Do starting strength for 2-3 months , eat well and you will see massive gains , I promise.
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  8. #8
    Registered User showoff14's Avatar
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    i do have squats in there and i try to eat as much as i can but cant get more mass on me and yes i do a full body workout on tuesday, a full body workout on thursday, and a full body workout on saturday. and my workout is an hour and a half also. and i take my whey protein powder tuesday, thursday, and saturday, the days i work out. i rest on monday, wednesday, friday, and sunday
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  9. #9
    Registered User bencherinn's Avatar
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    If you are really doing allthese exersices its WAY tomuch for a beginner like you.
    Like I said..Google "starting strength" ..Its a program made by ripptoe ..
    Its proven to be one of the best beginner workouts.
    Seriously m8 .. If you eat enough and go heavy on starting strength .. You will see so much gains.. I got my bench press up from 60kg - 75kg in like 1-2 months on starting strength .. Most sick gains I have ever made.
    And take whey protein to help but food is much better than some supplements(:
    Take creatine if you want , I took it while i was doing starting strength and I saw amazing gains .
    Good luck brah
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  10. #10
    band SwoleNHyooge's Avatar
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    eat moar
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  11. #11
    Registered User showoff14's Avatar
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    i am doing this routine to bulk up. if i ever got creatine, when would i use it? and im getting my bench press up about 20 pounds every month so far
    Last edited by showoff14; 12-13-2009 at 09:18 AM.
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  12. #12
    Registered User NightmareW's Avatar
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    Either use 5g of creatine on an empty stomach in the morning, or use it pre-workout. Just worry bout creating a solid diet, because diet is just as important as training, if not more.
    I wish i had began at 14, there's so much i want do with that wasted time. Still you have a good start.
    but can i suggest sperating your back/chest/legs into their own day? You'll make much better strength gains for each area.

    Still if you want to know some more about something specific, just PM me.
    "Success has been, and continues to be, defined as being able to get back up one more time then you've been knocked down."
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  13. #13
    Registered User showoff14's Avatar
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    Originally Posted by NightmareW View Post
    Either use 5g of creatine on an empty stomach in the morning, or use it pre-workout. Just worry bout creating a solid diet, because diet is just as important as training, if not more.
    I wish i had began at 14, there's so much i want do with that wasted time. Still you have a good start.
    but can i suggest sperating your back/chest/legs into their own day? You'll make much better strength gains for each area.

    Still if you want to know some more about something specific, just PM me.
    ok thanks. ill pm you, i have a question. so should i stick to this or go to riptoes? and should i get the creatine in powder form or pills?
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  14. #14
    Registered User showoff14's Avatar
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    ok i think i might know what im doing with the workout but still not sure yet. im going to be starting to eat a 6-8 meal diet a day to gain mass becuase thats what i need most right now. So if anyone knows a great nutrition program to gain please tell. such as:
    meal 1-
    meal 2-
    meal 3-
    meal 4-
    meal 5-
    meal 6-
    meal 7-
    meal 8-
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  15. #15
    Registered User showoff14's Avatar
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    anyone?
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  16. #16
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    work harder, eat more. I know you're not pushing yourself in the gym, because to effectively complete your huge-ass workout would take me about 3-4 hours, while you do it in 60-90 mins. I'd suggest splitting up your bodyparts, hitting everything once or twice a week, and using heavier weight. also, vary your rep ranges and train to failure or close to it.

    eat more calories, doesn't matter very much where you get them from at this point.
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  17. #17
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    Eat more, and also, you're getting a LOT of your daily protein from your protein powder...
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  18. #18
    Registered User hoggatt's Avatar
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    I am kinda thinking of this off my head and the bigger more experienced guy will correct me but to give you a big of a guidline.
    Meal 1: 4 boiled eggs or as many as you can get porridge and milk
    meal 2 snack: I like to have some chicken here which I take to school with me in a container but you could have a protein shake.
    Meal 3 : I have a pot of tuna pasta here.
    Meal 4 lunch: some form of meat or fish ie chicken tuna etc with rice and some milk
    meal 5 snack this is when I get in from school: I usually have a protein shake here bt you could have flapjack protein bar anything like that.
    Pre workout: I have superpump 250 but no need for you to have this however t has creatine in aswell u could just have a energy drink.
    Post workoutrotein shake immediatley.
    Meal 6 tea: meat rice potatoes etc just a nice big meal
    meal 7 crackers with cottage cheese before bed.
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  19. #19
    Registered User hoggatt's Avatar
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    Hope that helps and feel free to ask anything
    Reece
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  20. #20
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    Originally Posted by hoggatt View Post
    Hope that helps and feel free to ask anything
    Reece
    thanks. i appreciate it. i need to get a plan together because i would like to start when im at a younger age. ok kaOs but what parts would i split up and what days should i work them on?

    and keep posting your diets everyone. everything helps out.
    Last edited by showoff14; 12-14-2009 at 01:11 PM.
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  21. #21
    Registered User cclott's Avatar
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    lookin good for 14.
    Keep at it your going to be a monster if you do
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  22. #22
    Registered User showoff14's Avatar
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    Originally Posted by cclott View Post
    lookin good for 14.
    Keep at it your going to be a monster if you do
    thanks. i just need to get a nutritional diet first so i can get bigger and bulk.
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  23. #23
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    totally ignored my post, cool.
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  24. #24
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    Originally Posted by SwoleNHyooge View Post
    eat moar
    this. just eat as much as possible.. if you arent gaining weight you arent eating enough
    Rep back (500+)
    Negs on recharge:
    tbell324
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  25. #25
    Registered User hoggatt's Avatar
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    If you are wanting a 5 day split:
    Day 1 : Chest
    Day 2 : Back
    Day 3 : Biceps & Triceps
    Day 4 : Legs
    Day 5 : Shoulders

    If you want a 3 day split

    Day 1 : Chest & Back
    Day 2 : Biceps & Triceps
    Day 3 : Shoulders & Legs

    or

    Day 1 : Chest & Triceps
    Day 2 : Back & Biceps
    Day 3 : Shoulders & Legs

    Reece
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  26. #26
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    Originally Posted by hoggatt View Post
    If you are wanting a 5 day split:
    Day 1 : Chest
    Day 2 : Back
    Day 3 : Biceps & Triceps
    Day 4 : Legs
    Day 5 : Shoulders

    If you want a 3 day split

    Day 1 : Chest & Back
    Day 2 : Biceps & Triceps
    Day 3 : Shoulders & Legs

    or

    Day 1 : Chest & Triceps
    Day 2 : Back & Biceps
    Day 3 : Shoulders & Legs

    Reece
    thanks. and i didnt ignore your post kaOs. look 6 post or so above this. and i do eat whatever i can but i want to bulk clean and get a 6 meal nutrition chart. thats all i need. if everyone could put it in the form that hoggatt did that would be great. im looking for suggestions because i need to get bigger.
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  27. #27
    Registered User bencherinn's Avatar
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    Okay Im only gonna say this once more ..
    Go .. On .. Ripptoes .. Starting .. Strength.

    Srslai m8.. You will prly hear from bounch of teens something like..
    "LUL WUT THIS STARTING STRENGTH ONLY HAS 3 EXERSICES AND NO BICEP CURL..HOW CAN I GET BIG ARMS WITHOUT MAH CURLING?:s"

    You can listen to them .. Or you can listen to one of the best and most respected trainers , and follow his beginner program that has proven to be one of the best for beginners.

    Do you really think a program , that you made , a teen that weighs 125lbs , is better , than a program that is made by mark ripptoe?
    Got to be fckin with me ..

    http://startingstrength.wikia.com/wiki/FAQ
    Read all the wiki. You will learn more about weight lifting than you ever will on this forum.
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  28. #28
    Registered User showoff14's Avatar
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    thanks. ill check it out again but my dad helped me on that when i wanted to get into it because he was a bodybuilder when he was in highschool and i think he knows a good bit about it. thanks again though. if anyone has anymore recommendations feel free to post
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  29. #29
    Registered User kizz100's Avatar
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    Originally Posted by showoff14 View Post
    thanks. ill check it out again but my dad helped me on that when i wanted to get into it because he was a bodybuilder when he was in highschool and i think he knows a good bit about it. thanks again though. if anyone has anymore recommendations feel free to post
    U r 14. u dnt wanna go in too deep. u wnt be able to build much mass because ur testosterone is relatively low until u get a bit older so dnt worry to much about size. Take it easy take it slow u gt plenty of tyme.
    Push past your limits and there no telling what you can achieve...there is no goal i cannot acomplish and no obstacle i cannot pass
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  30. #30
    Hater of Lazy People EliteExtra's Avatar
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    eat more cals, hit the legs harder than that.

    loose the kickbacks they are the gayest most useless exercise ever

    deadlifts heavier 3-6 rep range

    why so much chest work? flat bb press and dips alone will give u a sick chest as a beginner.
    Last edited by EliteExtra; 12-16-2009 at 04:29 PM.
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