name goes here

Squats.

sitnspin

Deadlifts. Clean and press. Eat more vegetables, especially spinach.

__________________

nayr01

of corse i will be doing the squates ,deadlifts and thoses excercices but say i can sholder press on a machine 80 pounds 15 times will that go down to like 70 pounds 10-15 times or will doing this make me stronger or just make me look bigger?

__________________

name goes here

Whey.

Trbowrx71

More meals a day should be focusing on 6-7 and fish is ok, but go more towards red meat chicken or steak, green veggies.

Eating like hell is important, eat eat eat.

If you cant eat then dont waste your time, cause you wont get big otherwise.

Im not totally understanding your question about lifting.

You mean if you go from machines to free weights will it go down??

If what you mean is only lifting a major grp once a week, will that make you lose strength?

The answer is increase, the reason to only do it once a week is that your working it hard, you have to remember not just your muscles but your nervous system also needs time to rebuild as well.

__________________
Top 5 Favorite Fighter's.

1.Rich Franklin
2.Matt Hughes
3.CC
4.GSP
5.Fedor

GSPALLTHEWAY

generally for mass BUILDING its better to eat fewer larger meals... and for weight loss alot of small meals... eating carbs at night becomes OK, as long as you keep a consistent program so it doesnt turn to fat... good carbs that is...
whey in the morning and evening, along with heavier lifting and time should do the trick... free weights are also best, but arent required

XxGnPxX

You might find out that just picking a routine already made up, wont work for you. Certain peoples bodys react diffrent, to diffrent excercises..... I think for MASS building..You should do weight that you can only do about 4-8 reps on, with a longer rest period in between sets.I used to be all about gaining mass till MMA, now i just want to be in fighting shape, so i do more endurance workouts (which you can also gain mass from) and still keep that strength you was asking about

FatCatMC

At your age, worrying about the specifics of a program is not nearly as important as eating and eating a lot! You are in your prime right now relating to ability to pack on mass. 15 year olds have test levels off the chart so take advantage of it while you are still young! Being 130lbs it shouldn't be too difficult or expensive to get your hands on enough lean protein and clean calories to put a nice little dent in your goal. 10-15 lbs might be a little out of reach for the time period you have set for yourself, but 5-7 lbs is defintely attainable.

As far as lifting, just concentrate on one thing. Balance.

For every pushing movement you do (bench press, shoulder press, dips, etc..) make sure you have an equal amount of pulling movements (rows, pullups, etc..) For every quad dominant movement you do (squats, leg press, lunges, etc..) make sure you have a hamstring movement to balance the equation (deadlifts, hyperexetnsions, good mornings, etc..).

I think people get too wrapped up in rep schemes and forget all about good ole fashioned hard work.

How many days do you have to workout each week? Lemme know and I'll put a basic template together for you accordingly.

__________________

Trbowrx71

5-6 meals is recommened by any power lifters, BB,s and PT's for mass building.

Not only that but his meals look to be way to small even by themselves.

So no not necessarly are fewer meals better, i dunno where you got that from.

Regardless, he is not eating enough at each indviudal meal.

During weight loss, 6-7 is normal, and its not so much small meals as it is meals every 2/3 hours.

For mass you still wanna eat about 5-6 meals a day, just not every 2/3 hours like you would with weight loss, and the meals are larger.

__________________
Top 5 Favorite Fighter's.

1.Rich Franklin
2.Matt Hughes
3.CC
4.GSP
5.Fedor

SFCmma

Ive always learned to build mass that small 6 meals is better. Just have alot of protein and dont make any o fthe meals real small.

nayr01

well fatcat i can work out three or four days a week and i would apreciate you putting a type of chart for me i have the so far but im open to any sugestions

day 1: squat, bench, bent-over row
day 2: rest
day 3: squat, deadlift, overhead press
day 4: rest
day 5: squat, bench, pull-ups
day 6: sprints(i hear there good exsplosive movements for packing on some mass
day 7: rest

__________________

codkaz

your better off doing one or two muscle groups a day, like chest and tri's because you have to use your triceps to exercise your chest. This way you can get a better more intense workout in and move on to the next muscle group the next day with out having to rest.

this is what i do
1. Chest + Tri's
2. Back + Bic's
3. Shoulders + legs+ traps
4. cardio
5. repeat

Its probly not the best work out in the world but i used to pack my whole workout into one day like you are doing and im having much better results this way.

FatCatMC

Actually you're better off not thinking in terms of bodyparts, but thinking in terms of movements. When you bench press you're working your chest, delts and your triceps all in one movement. If you break it up like that, you're working your shoulders and triceps twice as much as you are working your chest. Not good balance.

All compound upper body movements are done on 1 of 2 planes, either horizontal (bench press, pushups, bent over rows) or vertical (shoulder press, pullups, seated rows). Keeping a balance between the 2 is essential. I would do something like this:

Day 1: "Push"
This will be the day you do all of your pressing and your tricep work. I usually start with something like this:

Day 1 Push:
Bench Press
DB Shoulder Press
Dips
Flyes
maybe some lateral raises (not technically a push but it's a deltoid isolation)
finish with triceps (pushdowns, skullcrushers, etc)
abs

Day 3: "Pull"
This will look more like your traditional "back & bicep" workout. Since the biceps are worked with every pull you do, it's not necessary to do a bunch of isolation for them.

Day 3 Pull:
Pullups
Bent Over DB Rows
Seated Cable Rows
Facepulls
Straight Arm pushdowns
finish with curls
abs

Day 5: Legs
This is self explanatory. nayr01, I like the fact that you have squats listed. IMO 3 days a week is a bit overboard, but most kids your age don't do them at all, so you have that going for ya. I've done something like this in the past:

Day 5 Legs:
Squats
Deadlifts
Lunges
Hypers
leg extensions
leg curls
abs

That's 3 quad dominant movements (Squats, Lunges, Leg extensions) and 3 hammy movements (deads, hypers, and leg curls).

I would perform all exercises 3 sets of 8-12 reps at a lower intensity, meaning that you should be close to failure, but not quite there at the end of every set. One of the biggest bodybuilding myths out there is that it's thought that it's necessary to push yourself past failure. What most people don't realize is that pro bodybuilders are on all sorts of steroids and their recovery time is 100 times better than your average Joe at the gym. If your regular gym rat pushes himself past failure every time he works out, he will burn out fast. Instead of concentrating on putting as much weight as you can handle on the bar, concentrate on form and "tension time". Slow eccentrics (negatives) and explosive concentrics are the way to build mass, along with tons of food of course.

This is just a basic outline to give you an idea of what a balanced "push/pull/legs" routine looks like. I like to work my abs 3 days a week so I just throw them on the end of my workouts. So, you can basically plug in any lifts you want and as long as they stay in "balance" you're doing yourself justice.

The whole "eating 5-6 meals a day to speed up your metabolism" is a myth as well. The reason bodybuilders eat so many meals a day is because the human body can only absorb so much nutrient at a time. If someone is shooting for 5000 calories a day to maintain a 250 lbs frame, not only is it near impossible to consume that many clean calories in 3 meals, but even if you did, your body would only put a fraction of it to good use. They say the human body on average can absorb about 40g's of protein a meal and a lot of these top bodybuilders are shooting for 350-400g's a day. Certainly not going to get enough protein in 3 even 4 or 5 meals.

Here is a basic calorie calculator to estimate your caloric needs for the day. Figure out how many calories your body needs a day, add 500-600 calories to that number and divide it by 6. That number will be the amount of cals you are shooting for each meal. At 130 lbs you should also shoot for about 150g's of protein a day as well so I'm gusstimating 20-25 a meal will be just fine for ya.

Sorry for the long winded response but it's not too often someone asks for bodybuilding tips on FF.

At your age with the right nutrition and some hard work in the gym, you'll grow like a weed. Lucky.

I hope I was of some help. Ask away if needed.

__________________

nayr01

haha i realy aprechiate the help for the first mounth im just gona keep it very basic and then add in some more excercices like you have listed just to get my body used to the excercices

some thing like this

push-squates benchpress some form of sholder press with barbell ,dips and abs

pull- pull ups bent over db rows deadlifts

keep it simple to get started then add on as i go and proboably seperate legs as you did in your post

__________________

codkaz

I see what you are saying about movements, never really thought of it that way. Very good point

FatCatMC

You could defintely do something like that. I would put deadlifts and squats first in the routine on their respective days. The rest looks solid. Good start.

__________________

FatCatMC

I only wish I had thought of it myself.

When you break it down like that though, it sure makes it a ton easier to keep your routine balanced. A balanced physique is a healthy physique.

__________________

nayr01

sweet i guess ill do some pushups today and tomoro and rest then get back in the gym monday and start this and i should be able to hit the store to pick up some good foods the only problem i have is carbs you no any easy ways to get them that dosent require much preperation ( i dont mind taste as long as its not unbarably nasty) thanks for the advice it has realy helped and cleared things up

__________________

FatCatMC

Well, you've got oatmeal, that's a good start. Brown rice is a good one, and if you are going to eat bread get yourself some whole grain bread (not whole wheat). To be honest with ya though, I wouldn't worry so much at your age about a perfect diet, just eat within reason and keep at it in the gym and you'll grow. The most important thing is making sure that caloric intake is up and the rest should take care of itself.

I take one of my employees to the gym when I go. He's 17, and 5'10". When we started he was 123lbs soaking wet. We've been at it for about 7-8 months now and he weighed 142 lbs today when we were leaving the gym. He NEVER lifts to failure and he's not really even eating a ton, just more often. He gets 3-4 meals in before we get to the gym at 5:30PM, I buy him a protein shake when we leave and it's working wonders. You seem like you have the drive, so you should get along just fine.

Glad I could help.

__________________