i started working out when i turned 15, i got some free weights and just did variuos excercises. I started the beginner workout plan and a month and a half ago and my bench went up 5 pounds, that's all. same for everything else. I need advice, what should i do, does anyone have a good workout plan just using free weights that actually show results? please help. should i try less reps, more weight and more reps? should i do a heacy workout for a half hour every day? what should i do?

Hello , it depends on what you want I use free weights and do a different workout each day . buy a fitness magazine mens or womens they tell you everything you want ot know. Lots of reps make long lean muscle. while heavy weight bulks. men bulk easier than women . Also muscle burns fat . Its a good thing.

Keep doing what your doing for now. A 5 lb. increase in 6 weeks is not much, but look at it this way. If your bench goes up 5 lbs every 6 weeks you'll be on pace to go up about 45 pounds a year. If you go up 45 pounds a year and your only 15 think about what you'll be doing when your 20.
Go to the library and check out a few fitness books...try talking to the football coach in your school...go to a gym and talk to a trainer for a little while, but find one that looks like they actually lift weights, preferably a bodybuilder. A lot of those trainers are fine for people interested in cardio type work but have no idea as to what they are doing in a weight room

as opposed to the fitness magazines or magazines that feature the "pros" There is good quality advice here. And it is all free! Good workout routines for the taking. If you don' see one you like there is enough information to make one.
http://testosterone.net/
http://www.bodybuilding.com/

There is a lot of good information there. Read all you can and apply that information. Eat good and track your workouts.



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"I got grace in times of friction, I got truth in times of fiction I've got no time for the hype... suicide!? I'm not that type... I got no time for drug addiction, no time for smoke and booze too strong for a shortened life span, I've got no time to lose!"

Bodybuilding.com has alot of conflicting information. There is so much confusing stuff out there that it's hard to know what is proven and what is myth and pseudoscience.

If your bench went up 5 pounds in 6 weeks you are most definately doing something wrong. First of all, your workouts probably aren't intense enough. Do no more than 3 sets and no more than 6 reps. You should be struggling to do those last reps, and need your spotter to help you.

Secondly, you are probably training with the wrong frequency. How often do you lift? If you do it every day you will stop getting results pretty quickly.

You will always find conflicting information. This is due to the fact that there are different writers and each writer has different views. This is all based on theory and other factors. You have to take it all in and try it. Only you will now what works for you. That is the importance of keeping a log. I also don’t agree with training to failure every workout. Again I am not saying you should never, just not always. If it works for you though do it. I do agree that you should not train the same lifts every day. Structure your routine, get proper rest. Over-training will put a stop to your progress quick.

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"I got grace in times of friction, I got truth in times of fiction I've got no time for the hype... suicide!? I'm not that type... I got no time for drug addiction, no time for smoke and booze too strong for a shortened life span, I've got no time to lose!"