NEED TO HIT THE AUL WEIGHTS!!!!

RHunce

ok people i need to hit the weights fairly lively.

its two months until my holidays and i want to pump myself up. i am 16 and have low body fat % @ 3%

i am looking to target all the muscles

chest, abs, biceps(all really important i want to target these the most to get them huge), triceps, forearms, shoulders, thighs, calves, back muscles

anybody have a specific workout that will help me achieve this and could you write my split for me please and the sets etc.

thanks a million guys!!

MagicMarker

RHunce wrote: »

i am 16 and have low body fat % @ 3%

How did you come to this conclusion? Out of interest....

First off, you won't gain any muscle unless your diet is in order, so I suggest reading the stickies.

What's your diet like at the moment?

fifth

Don't expect a miracle in that space of time.. Brace yourself!

RHunce

MagicMarker wrote: »

How did you come to this conclusion? Out of interest....

First off, you won't gain any muscle unless your diet is in order, so I suggest reading the stickies.

What's your diet like at the moment?

i own a weighing scale that can measure that bf%

me diet:

i have a cereal in the morning, lunch consists of two small chicken rolls, crisps and a chocolate bar, dinner is normally large with a serving of meat with every meal. and there will be more visits for chocolate and sweets (dont judge me)

PeakOutput

RHunce wrote: »

i own a weighing scale that can measure that bf%

in that case i am afraid you are probably way off your bf % and if you disagree i will put 20euro on you being more than 3%

i have a cereal in the morning, lunch consists of two small chicken rolls, crisps and a chocolate bar, dinner is normally large with a serving of meat with every meal. and there will be more visits for chocolate and sweets (dont judge me)

your going to have to change that, the stickies would be a good place to start

crotalus667

RHunce wrote: »

i own a weighing scale that can measure that bf%

Those scales are horrendously inaccurate at the best of times , and given your diet V’s what it takes to get to 3% I’d say there is not a chance of you being anywhere near 3% , as has been said before read the stickies ,

WolfForager

If your 3% BF i'll eat an oly bar! I'd say your more like 13%. You seem to have the entirely wrong attitude for this. 2 months? Wake up man! I've been lifting weights for close to a year now and if you were to see me walking down the street you'd think "average joe". To get the coveted "beach bod" your gonna have to put in at least a years worth of hard work and good eating. Sweets and chocolate? If you come to this forum and seriously think you can keep eating that stuff then.. gah.

Why can't YOU do some research and come up with your own programme? The guys on this forum would be more than happy to help you tweak it for max results.

You seem to want to put nothing in and get everything in return.

cardio,shoot me

what happened to you doing GVR?

FunkZ

WolfForager wrote: »

If your 3% BF i'll eat an oly bar! I'd say your more like 13%. You seem to have the entirely wrong attitude for this. 2 months? Wake up man! I've been lifting weights for close to a year now and if you were to see me walking down the street you'd think "average joe". To get the coveted "beach bod" your gonna have to put in at least a years worth of hard work and good eating. Sweets and chocolate? If you come to this forum and seriously think you can keep eating that stuff then.. gah.

Why can't YOU do some research and come up with your own programme? The guys on this forum would be more than happy to help you tweak it for max results.

You seem to want to put nothing in and get everything in return.

Jesus Christ man, take those spinlocks out of your arse and relax. The guy just doesn't have a clue, no need to go crazy now.

OP, just Google Starting Strength and do that for two months, watch your form and eat healthy. And read up, read as much as you can, read everything. And you won't see much results in two months.

WolfForager

Indeed i did over react, the OP just reminds me of the 3rd years who come up to me school and ask "how can i get ripped by summer??". Seeing as i'm a prefect i'm forced to politely tell them that they can't. When i saw this post.. 3 weeks of fake politeness and the pressure of a leaving cert in 4 weeks finally exploded.

BTW cardio, what's GVR? All i seem to be getting on google are results for vehicle global warming...

cardio,shoot me

German volume training, he asked about it somewhere else, its for like pros trying to break through stalling points after working for 5-10 years lol :P

WolfForager

cardio,shoot me wrote: »

German volume training, he asked about it somewhere else, its for like pros trying to break through stalling points after working for 5-10 years lol :P

Ah so i see why it would benefit him :P

FunkZ

WolfForager wrote: »

Indeed i did over react, the OP just reminds me of the 3rd years who come up to me school and ask "how can i get ripped by summer??". Seeing as i'm a prefect i'm forced to politely tell them that they can't. When i saw this post.. 3 weeks of fake politeness and the pressure of a leaving cert in 4 weeks finally exploded.

BTW cardio, what's GVR? All i seem to be getting on google are results for vehicle global warming...

Well tell them to cut out carbs and do an hour of LIT every morning and by July the ones that aren't fat probably will be ripped, giving them most of the summer dude!

But no bothers man.

German Volume Training is where you take an exercise and do ten sets for ten reps, it kills ya. Google that with T Nation!

WolfForager

"In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping. "

Sounds bloody brutal

floggg

RHunce wrote: »

its two months until my holidays and i want to pump myself up. i am 16 and have low body fat % @ 3%

Dude if you were actually that level of bodyfat, you shouldn't be asking Boards.ie for weight lifting advice - you should asking Bob Geldolf for plumpy-nut rations!

FunkZ

floggg wrote: »

Dude if you were actually that level of bodyfat, you shouldn't be asking Boards.ie for weight lifting advice - you should asking Bob Geldolf for plumpy-nut rations!

Ah floggg that was a hit that was followed by a miss. Coulda been great dude!

Dude if you were actually that level of bodyfat, you shouldn't be asking Boards.ie for weight lifting advice - you should asking Bob Geldolf for a decent macronutrient breakdown plan for Monday, tell me why ya don't like carbs?

Nah I missed there too, pretty badly. In fact I shouldn't post this reply really but I'm gonna =]

floggg

What's wrong with plumpy nut? I hear its like peanut butter!

FunkZ

floggg wrote: »

What's wrong with plumpy nut? I hear its like peanut butter!

That's the thing bro, ya don't know. Ya just don't know.
Puns should always be based on real life experiences!!

Beau

I joined this site at 16, I've looked back at some posts I made back then and some are very cringe worthy so he has my sympathy!

I'd agree with FunkZ advice, I'd just reiterate how important it is you get your form right. After 2 months you'll only be getting going.

Bottle_of_Smoke

Cut out all the chocolate, rolls and crisps. Its not hard to do and you feel noticeably better very quickly after you do.

If you want to have carbs eat basmati or wholegrain rice with some grilled chicken/turkey. And at your age you need to be eating carbs.

Some 16 year olds can have ridiculously low due to metabolism etc but 3% still sounds suspect to me.

Not to hi-jack the thread and I think the OP would be interested, where would one go to get their bodyfat measured without taking up a membership with a gym?

RHunce

ok i see why it would be stupid for me to have suggested GVT had my first day at the gym today and it would be pretty tough!! i was told to do 5 sets of 10 at 70% of my max rep and it was difficult. GVT is out the window :eek: apologies guys

King of Kings

i wish WolfForager didn't back down cos i felt he was right in his indignation.
it's plainly obvious the Op hasn't bothered to research anything and to quote wolf "You seem to want to put nothing in and get everything in return." seems pretty apt to me.

I wanna be ripped with chocs and sweets - don't we all mate - don't we all.