I need some lifting ideas

[blue fox]

Im 6 foot 155lbs 17 years old and i run cross country and track and i wanted to stop running and wanted to gain some nice looking muslces and my friend has been helpin me with some suplment ideas and stuff and i juss was makin sure my lifin rutien was gunna work.. if any one out there has some good muscle building work outs can i plz have a look at em

[BRIT_BEEF]

When I first started training I used a double split, training every other day.

day 1 legs/back

day 2 off

day 3 chest/shoulders/arms

day 4 off

day 5 start again

On the off days put in some ab work.

Try this to begin with and let it evolve as you progress.

[Eee]

Depends on your experience. If your a real newbie then try a fullbody workout 2-3 times a week to get used to the exercises. If you've done weights before maybe try a 3 day split like this:

Monday - Chest/biceps
Tuesday - Cardio or rest
Wednesday - Legs/lower back/shoulders
Thursday - Rest
Friday - Upper back/tricepts
Saturday - Abs/Cardio
Sunday - Rest

Keep to mainly compound exercises; presses, squats, Dead's, pull ups, bb curls, dips etc and try for 3 sets of 4-8reps. Lift heavy and challenge your muscles.

I wouldn't worry too much about supps at the moment, get a diet sorted out and stick to it for a while. If you want to gain muscles mass you're gunna have to look at a bulking diet. Search the forum, there's loads of info. Laters......

[Eee]

Opps, when I said don't worry about supps, a good whey protein powder is generally a must, but don't worry about the other stuff at the mo....