Please help with my weight training

[Bob_Sacamano]

Hi
I am 18 years old and started weight lifting when I was 17 ( towards the end), the first four months were a waste since my diet was terrible.


Now how do I achieve a build like that of Tahu, Hayne or Eric Grothe Jr

Do I focus more on carbs or protein ( the AIS says energy is more important then protein for bulking)

Just really annoyed, today the gym was packed s I see bench behind another bench being used by some guy with a spotter, the guys spotter moves his bench a bit so I can see, then the roid muncher is like why did you move it. his spotter says because of me, the roid muncher says f**k him ive been here for ten years, look what he is lifting ( I was only benching 50 lbs dumbbells, which led to all the guys laughing at me) so I feel pretty crap right now.

Whats a good workout for me and can someone give me an example diet?

 

[Chook Herron]

Just a few tips I used when I got started

* Eat around 500 calories more per day than your daily maintainence for your age and activity level. This shoud see you gain .5 to 1 kg of lean body mass per week.

* 40/40/20 diet. 40% Carbs 40 % protein 20% good fats

* Eat 1 gram of protein per pound of your body weight

* Find a good whey protein powder, fish oil and multi vitamin

* Space your meals out through out the day. You should have around 6 or 7 meals per day

* Start off by doing compound exercises in the gym to build your core strength before working isolated muscles

* Only exercise 1 or 2 parts of your body per day

* Don't cheat in the gym. Maintain good lifting form

* Don't overtrain and always stretch before and after a workout

 

[adamkungl]

You're only 18, so you're probably not going to look like an NRL player any time soon.

Things that I find help

-Gym 3 times a week, give yourself 2 days between each session then the weekend off or something. RESEARCH and plan out your exercise routine to ideally each major muscle twice a week. Track your results and try to beat your previous result every time.

-Have a protien shake immediately after gym.

-If you don't know what good form for an exercise is, find out. Some good exercises that you 100% should be doing - bench press, squat, deadlifts. chinups and pullups go alright too.

-Don't worry what everyone else at the gym is doing. they all started somewhere.

-there was something else, but i forget. Listen to Chook's tips

 

[bazza]

Do a proper lifting routine

Don't waste time on isolating muscles or bicep curls.
Concentrate on compound excerises (one that works out more than one muscle at a time)
You main exercises should be squats, deadlifts and bench presses. The rest is filler.

Here is a program to get you started

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

 

[meatloaf]

Start off with just doing a simple program like this.

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

 

[Bob_Sacamano]

Thankyou all for the advice.


Just a couple more questions

Will I be growing any taller from now until 22?

Naturally as I grow my strength will increase right?

 

[Chook Herron]

You should be pretty much stopped growing in height at 18. You might be able to squeeze out another centimetre or two.

I don't really understand the second question. Are you asking as you grow in height or weight from training that your strength will increase? Height doesn't make much if any difference. A guy I train with his 5'8" and I'm 6'1". He can generally lift the same or more than I can. The longer you train and feed your body correctly, the more strength you will gain.

 

[IFR33K]

Follow these simple rules and you will be sweet.

Be consistent. Get into a routine and never a miss a session.

Have 4 sessions at the gym, over a one week period. Allow the body plenty of rest.

Have 6 to 7 meals a day. Dont skimp out, the body needs fuel. Carbs throughout the day, with plenty of protein later in the day. No carbs at night.

Push yourself. Like the saying goes, no pain no gain. Do 3 exercises per body part, doing 3 sets each exercise.

 

[Lego_Man]

Hi
I am 18 years old and started weight lifting when I was 17 ( towards the end), the first four months were a waste since my diet was terrible.


Now how do I achieve a build like that of Tahu, Hayne or Eric Grothe Jr

Do I focus more on carbs or protein ( the AIS says energy is more important then protein for bulking)

Just really annoyed, today the gym was packed s I see bench behind another bench being used by some guy with a spotter, the guys spotter moves his bench a bit so I can see, then the roid muncher is like why did you move it. his spotter says because of me, the roid muncher says f**k him ive been here for ten years, look what he is lifting ( I was only benching 50 lbs dumbbells, which led to all the guys laughing at me) so I feel pretty crap right now.

Whats a good workout for me and can someone give me an example diet?

That guy sounds like a complete c**k. Anyone who is going into a gym to have a decent crack shouldnt be abused.

Maybe you should find a new gym.

Or alternatively, harness their wankery as fuel to drive yourself to improve.

Secondly (at least this is my experience), it's harder to put on bulk at that age. Keep at it, but remember you wont fill out too much until your early 20's probably.

Also dont go overboard on the eating unless you're really flogging yourself. A common failing is for people to go to the gym and shag around for a while, then go home and slam back a couple of protein shakes and a big meaty burger for dinner. That'll just give you a gut. Sleep is handy too.

 

[GuardDog]

Hi
I am 18 years old and started weight lifting when I was 17 ( towards the end), the first four months were a waste since my diet was terrible.


Now how do I achieve a build like that of Tahu, Hayne or Eric Grothe Jr

Do I focus more on carbs or protein ( the AIS says energy is more important then protein for bulking)

Just really annoyed, today the gym was packed s I see bench behind another bench being used by some guy with a spotter, the guys spotter moves his bench a bit so I can see, then the roid muncher is like why did you move it. his spotter says because of me, the roid muncher says f**k him ive been here for ten years, look what he is lifting ( I was only benching 50 lbs dumbbells, which led to all the guys laughing at me) so I feel pretty crap right now.

Whats a good workout for me and can someone give me an example diet?

I bet this toolbag has chicken legs to go with his big upper body hidden in loose trackies worn even in summer.Always remember just because a person can move heavy weight it doesn't make 'em a capable brawler or bullet proof.Not saying to give him the Belfast 6 pack.As mentioned already squats and deadlifts for a ballanced thick muscular look.And you won't be ashamed to wear shorts.Eat lots of lean meat(salmon,tuna,chicken,beef ect..) and salads.Don't forget to have 2-3 days off from dieting

 

[S.S.T.I.D]

Progressive overload. If you don't understand one thing about exercise physiology you should understand that. As long as you are progressively overloading you will get results. The exercises you choose and the methods you apply will determine the speed of the results. Compound exercises should be your only choice. Isolation exercises are a complete waste of time unless you are rehabilitating from an injury.

Protein should be roughly double your current weight, spread evenly throughout the day. If you weigh 75kg then aim for 150g per day of protein. If you want to put on weight eat as much carbohydrate as you like, but your protein should never change. Aim for 3 times more carbohydrate than protein, but eat good carbs that are high in fibre - this typically means wholegrain foods.

The 5x5 program is a good one for beginners. Another good one is the 5/3/1 program by Jim Wendler. It is very easy to follow and as a beginner you will get good results from it. Read a little bit about periodization, it will make things a little easier to understand.

Finally, if all else fails and you are ever confused about what you are doing or should be doing when you are at the gym, look around and then do the complete opposite to what everyone else is doing. And never, ever, ever take any advice from the big guy doing the bicep curls or the pec fly, he is more than likely the most clueless bloke in the gym. And one last thing, you aren't going for a work out, you are training. Big difference.

 

[Bob_Sacamano]

Lol, your right about the chicken legs.

When I deadlift my back is arched at the top, but this is from poor posture and a car accident i was involved in when I was young.

Even when I lift the bar with no weights my back still arches.

I was wondering if I could perform the deadlift in the smith machine?

Also, at the same time if I want to improve my endurance ( for league want to try out for USYD) what do I incorporate into my workout and diet?


Thanks so much for the help.

 

[GuardDog]

Lol, your right about the chicken legs.

When I deadlift my back is arched at the top, but this is from poor posture and a car accident i was involved in when I was young.

Even when I lift the bar with no weights my back still arches.

I was wondering if I could perform the deadlift in the smith machine?

Also, at the same time if I want to improve my endurance ( for league want to try out for USYD) what do I incorporate into my workout and diet?


Thanks so much for the help.

Whatever you do don't deadlift or squat with smith machines period.Go see a reputable physio and get an opinion regarding deadlifts and squats.Deads and squats gave my back plenty of strength.I'm certain u can rehab your back with progressive training.For endurance training my knowledge is limited maybe sprint-jog sprint type programs are good.If you can get some proper coaching in doing some of the olympic lifts eg clean and press..snatch ect it would go towards developing explosive speed and strength applicable for league.I wish I learnt olympic type lifts when I was younger as u lose flexibility when you get older

 

[Bob_Sacamano]

I will do that

Just thought id post my stats ( dont laugh)

height : 178
weight 82 kilos

My workout was

Mon : Db shoulder shrugs, upright rows, DB shoulder press, side lats, bent over side lats
Tues: DB chest press, incline press, decline press, machine flys
Wed : Squat, Leg press, ham curl, calfraises
Thurs: bent over row, wide grip pulldown, narrow grip pulldown, deadlift and cable rows

Sat: Bi curls, hammer curls , con curls, tricep extensions, dips.

Unfortunately I have bad love handles

 

[GuardDog]

I will do that

Just thought id post my stats ( dont laugh)

height : 178
weight 82 kilos

My workout was

Mon : Db shoulder shrugs, upright rows, DB shoulder press, side lats, bent over side lats
Tues: DB chest press, incline press, decline press, machine flys
Wed : Squat, Leg press, ham curl, calfraises
Thurs: bent over row, wide grip pulldown, narrow grip pulldown, deadlift and cable rows

Sat: Bi curls, hammer curls , con curls, tricep extensions, dips.

Unfortunately I have bad love handles

handles will go away after perseverance and a healthy low fat diet.If u get a chance check out superstrengthtraining.com and also oldtimestrongman.com I enjoy reading from these websites about old school workout systems before steroids came into play.Some of the old school trainers dont look as impressive as the mucle pumpers on the podium but they sure are strong and thick set

 

[bazza]

smith machine = towel rack

 

[Joker's Wild]

I pulled apart my Smith Machine and converted it into a power rack

It was useless for anything other than chin ups before, now it serves a greater purpose

 

[GuardDog]

I pulled apart my Smith Machine and converted it into a power rack

It was useless for anything other than chin ups before, now it serves a greater purpose

power racks are the best investment anyone can have who loves to lift heavy and safely as a lifestyle not a hobby
when i eventually organise my garage/yard i will invest in one instead of paying $800/year for a membership

 

[bomberman]

Hi
I am 18 years old and started weight lifting when I was 17 ( towards the end), the first four months were a waste since my diet was terrible.


Now how do I achieve a build like that of Tahu, Hayne or Eric Grothe Jr

Do I focus more on carbs or protein ( the AIS says energy is more important then protein for bulking)

Just really annoyed, today the gym was packed s I see bench behind another bench being used by some guy with a spotter, the guys spotter moves his bench a bit so I can see, then the roid muncher is like why did you move it. his spotter says because of me, the roid muncher says f**k him ive been here for ten years, look what he is lifting ( I was only benching 50 lbs dumbbells, which led to all the guys laughing at me) so I feel pretty crap right now.

Whats a good workout for me and can someone give me an example diet?

You posted this a while ago, how you been going?

 

[Cavin]

A best quality multivitamin and mineral supplement is a good concept for weight gain. But make sure you are getting all the necessary vitamins and minerals taht you need. Some people considered that their muscle mass increases with the help of protein supplements that contain certain blends of amino acids, such as creatine and glutamine.