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Strength training program


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Old 05-28-2005, 11:25 AM   #1
schism
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Strength training program

I'm a 17 year old male looking to bulk up a little. I want to tone up my legs and have a bigger upper body (and abs ). I'm not sure what kind of strength training I should do to acheive my goals at my age. Could you give your suggestions on what you think my weekly workout plan should be (please go into detail about what kind of exercises to do on each day)?

As for diet, I'm planning on eating mostly fruits, veggies, lean chicken and fish. Should I eat anything else? Should I buy some protein powder and drink that for breakfast?

Thanks a lot.

 
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Old 05-28-2005, 12:04 PM   #2
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Re: Strength training program

As a beginner, I would focus on the most important weight training exercises instead of working on some details. Working out 3x a week would be fine for the time being, so I would split your training as follows:

Day 1 - chest, biceps, abs

Chest - flat bench press, incline flyes - 4x10, 4x10
Biceps - seated biceps curl - 4x10
Abs - sit-ups 3x25, leg raises 3x25

Day 2 - legs, abs

Leg extension, leg press, leg curl, standing calves - 4x10, 4x10, 4x10, 4x15
Abs as above

Day 3 - back, shoulders, triceps, abs
Back - lat pulldown, one of rowing exercises - 4x10, 4x10
Shoulders - side lateral raise, dumbbell shrug - 4x10, 4x10
Abs as above

Of course, as you are progressing with your training, you will need to perform some other exercises, and also you can increase the number of exercises.

Your diet: you should consume at least 1 g of protein per pound of bodyweight. Lean chicken/turkey, beef, fish, low-fat cottage cheese, and egg. Whey protein after your training and maybe after waking up in the morning.

Carbs -oatmeal, brown rice, potato, vegetables. Dextrose right after your workout.

Fats - add some healthy oils to your veggies or oatmeal, consume fish and seafood.

 
Old 05-29-2005, 02:18 AM   #3
schism
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Re: Strength training program

Thanks!

Do you think it would be good to do 30-45 minutes of cardio on the days I'm not strength training?

 
Old 05-29-2005, 02:51 AM   #4
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Re: Strength training program

Cardio is good for your cardiovascular system and also if you want to burn fat.
In case you want to gain muscles, I would not perform too much cardio. Once a week would be enough. However, when you are eating a lot and training for muscle mass, don't forget to continuously monitor your progress. Are you adding muscle or muscle and fat? Some fat may not be a problem, as later you can get rid of them when dieting. However, excessive fat gains should be prevented by, for instance, increasing frequency of cardio training.

 
Old 05-29-2005, 11:55 PM   #5
schism
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Re: Strength training program

I have the equipment to do everything you mentioned except the leg press. Is there any other exercise I can do to work the same muscles?

Oh, and is "dextrose" just those carbs that you listed?

Thanks.

Last edited by schism; 05-30-2005 at 12:04 AM.

 
Old 05-30-2005, 12:20 AM   #6
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Re: Strength training program

Hi Schism,

squat is equally as good as leg press. But it is harder to perform properly, and you need to be more careful to avoid injuries.

Dextrose is a sort of sugar (from grapes) which is however healthy. As it is very fast absorbable, your body can get the necessary sugars very quickly.

 
Old 05-30-2005, 11:18 AM   #7
schism
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Re: Strength training program

Okay, thanks.

Is there any other good dextrose foods?

 
Old 05-30-2005, 11:24 AM   #8
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Re: Strength training program

Dextrose tablets or some post-workout supplements, mainly weight gainers, contain dextrose.

 
Old 05-31-2005, 12:45 AM   #9
schism
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Re: Strength training program

So do you recommend not eating anything before the morning workout then having food with dextrose afterwards?

 
Old 05-31-2005, 12:55 AM   #10
Dexter77
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Re: Strength training program

If your goal is to gain muscles and you are less worried about fat loss, then I would say go ahead and eat something rich in protein and complex carbs one hour before your workout. E.g., chicken breast with rice and vegetables.

If, however, your primary goal is to lose weight, I would eat chicken breast with vegetables only. Or if exercising is in the morning, then I would have a low-carb protein shake instead.

After your training can come whey protein and dextrose.

 
Old 06-01-2005, 08:46 AM   #11
barginboyrob
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Re: Strength training program

you could try creatine for extra energy...

 
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