New Lifter Needing Help!

[JackP7070]

Hey,

so i started lifting just recently (3 weeks ago) to get ready for next football season. We have a rep test at 140 for bench and a max test. I am 16 years old, 5 foot 8 and like 160 but week as a 10 year old girl. I hit 85 for 20 with small breaks while holding the bar and have hit 130 as my max. My goal is to get 160 for my max (or more) and 5 reps at 140 by august. I have been lifting 3-4 times a week and have really been improving as my max just 3 weeks ago was a mere 105 lol. do you think these goals are possible? also I have serious difficult getting the bar off the rack and need some tips to make this easier. any help is appreciated! Also i take no supplements or anything and any suggestions would be awesome!!

Thanks in advance,
Jack

[FXR1748]

It will be a challenge, but t is possible. Increase your calorie intake and get adequate rest bruh. You can’t out train bad nutrition, fuel your muscles to grow and believe me, they will

[ECGordyn]

Start a beginner program like Fierce 5, AllPros, or Viking's full body, and follow it exactly. Sleep 8-10 hours a night, eat tons, and each day get at least 1 gram of protein per pound of your bodyweight. You don't need supplements, but protein powder helps to hit your target for the day. In the beginning you'll make big gains, and those will start to slow down after several months.

Fierce5: https://forum.bodybuilding.com/showt...hp?t=159678631
Vikings: https://forum.bodybuilding.com/showt...hp?t=172565211
AllPros: http://forum.bodybuilding.com/showthread.php?t=4195843

[FXR1748]

I’m not familiar with the programs above, but when I was a beginner I started out with strong lifts 5x5. You can get it in the App Store and it tracks your workouts, sets, and rest. It’s really covinient. It brought my squat up to 205 for 5 reps, and my bench up to 135 for 5 reps. (When I was a beginner). Would highly recommend that program with the adobe above.