Introducing myself and looking for some advice...

Athloneskate

Ok..My names Mark, Im 14 and just lift on the rugby off season (which, for me, is now). This will be my second time to do this.


I've got around gonna be lifting for around 4 and a half months which is 18 weeks so Im hoping to gain about 40lbs of muscle.

This is my workout routine for the first month-

Monday- Forearms, Neck
Palms-Down barbell wrist curl over a bench- 7 reps, 3 sets
Palms-Up barbell wrist curl over a bench- 7 reps, 3 sets
Lying Face Down Plate Neck resistance- 4 reps, 3 sets
Lying Face Up Plate Neck resistance- 4 reps, 3 sets

Wednesday- Quads, Shoulders
Deadlift- 6 reps, 3 sets
Dumbell Squat- 6 reps, 3 sets (no rack or smith)
Front Leg Curl- 5 reps, 3 sets
Seated MilitaryPress- 5 reps, 3 sets
Alternating Front Dumbell Raise- 10 reps, 3 sets

Thursday- Lats, Traps, Calves
Palms Out Weighted Pull up- 6 reps, 2 sets
Front Barbell Shrug- 5 reps, 2 sets
Barbell Shrug behind the back- 5 reps, 3 sets
Standing Dumbell Calf Raise- 5 reps, 3 sets
Seated Barbell Calf Raise- 5 reps, 3 sets

Saturday- Triceps, Chest, Upper back
Skull Crushers- 5 reps, 3 sets
Tricep Curl on Bench- 5 reps, 3 sets
Barbell Medium Grip Bench Press- 5 reps, 3 sets
Barbell Incline Bench Press- 5 reps, 3 sets
Lying Face Down on Bench Raise to Chest- 5 reps, 3 sets
Bent Over Barbell Rows- 5 reps, 3 sets

Sunday- Biceps, Glutes, Hamstring, Lower Back
Butt Lift (bridge with plate on stomach)- 20 reps, 2 sets
Lying Leg Curls- 5 reps, 3 sets
Barbell Bicep curl- 5 reps, 3 sets
Alternate Incline Dumbell Curls- 10 reps, 3 sets
Good Mornings- 5 reps, 3 sets
Superman(face down, curl body)- 10 sets, 2 sets.

And that's it. I'll be taking Promax (Improved) (http://www.maximuscle-ireland.com/proddetail.php?prodid=8 ) immediatley after every workout.

My diet will be high in protein, Carbs and low in fat. Im not gonna make a set list of what Im gonna eat because I wont stick to it and feel bad after. Im just gonna watch what I eat and make sure I eat a lot. I gain (muscle and fat) easy.

What do you think? My only cardio will be skating but that's fairly light.

silverside

i think

you're a bit young to be doing heavy weights

do some cardio (running and interval training) to keep up your speed and endurance for when you go back to rugby.

dudara

I'm always dubious about taking supplements/protein powders. 6 oz of tinned brine water tuna provides 43 g of protein and it's cheaper

yop

Best of luck with it but as said it does seem a lot of weights for a young buck (no insult meant).
You still growing at a rate so doing excise weights may cause side effects, I honestly do not know but it seems a bit extreme for a young lad

best of with with it anyway

rs

ok, i have to agree with the others here, it's a bit extreme for someone your age. Most "experts" on weight training agree that 15 is the earliest you should start lifting weights seriously.

But that said, you're probably close enough to start.

40 pounds of muscle in 4 - 5 months will be very hard to achieve. (if not impossible) It takes most people a few years of real training to put on 30 - 40 pounds. It's easy to get discouraged when you don't grow as quickly as you might like. But stick with it and you'll see great results over a bit of time.

I'd also suggest that you train less often, only 3 - 4 times a week. It's important that you get good rest between work outs. You grow when you are resting, not when you are training. If you don't give yourself enough time to recover, you won't be able to get any stronger.

The only other piece of advice you need is to eat. More training means more food (protein in particular). If you are not getting bigger, increase the food. Trust me on this one.

best of luck

Athloneskate

Thanks for the contributions lads.

Is 40lbs really that hard to achieve? Its only over 2lbs a week.

I know it seems very young but I did it last off season and I grew a couple of inches in height then (Im 5'11) and my joints are all fine, my form is perfect. I worked on that before I really started to lift.

I'll try to bring it down to 4 days a week, but I might find it hard.

I'm gonna leave the supplements cos d'mother wouldnt shut up about me taking 'steroids'! :rolleyes:

daveirl

This post has been deleted.

dudara

You'll develop all right, but it's important not to put too much strain on a developing frame. Just remember that your legs, chest and arms are all growing at different rates right now, so just train consistently and remember you're still growing. so lots of milk and protein

rs

Originally posted by Athloneskate
Thanks for the contributions lads.

Is 40lbs really that hard to achieve? Its only over 2lbs a week.

Yes, I'm afraid it is. Losing 2 pounds of fat a week is possible. Gaining 2 pounds of solid muscle a week is damn near impossible (without seroiusly dangerous drugs of course). I'd guess that most people training hard gain about 2 pounds of real muscle a month, and that's pretty good going really. To put on over 20 pounds of musle in a year is very good going.

Now, you are young and your body is growing. You are also full of hormones which generally means you will gain muscle faster than someone in their 20's. What's you weight now? and what do you want it to be?

I'll try to bring it down to 4 days a week, but I might find it hard.

See how it goes, but it you are training hard enough on your training days, believe me, you'll be happy to train 3 - 4 times a week. Just remember, if you're not eating enough and not resting enough, you won't progress and you won't grow.

I'm gonna leave the supplements cos d'mother wouldnt shut up about me taking 'steroids'! :rolleyes:

Ah parents You don't really need any supplements. Just make sure you get your protein elsewhere. Lots of meat, eggs, milk will do the trick.

Athloneskate

At the moment I'm 5'10, 180lbs and 16% body fat. Im fairly solid already

Ok...so Im guessing ill be around 220lbs by the start of the season but a lot will be fat, yeah? That's grand, Ill burn it off during the season.

I take zinc, vitamin b6 and calcium/magnesium (basically ZMA) so Im recovering fairly fast so I'll probably stick to 5 days.