16 year old looking for lifting advice

vandaalen · 2016-11-06T11:58:23+00:00

Start with a linear progression strength building programm like

or

I personally do Stronglifts, but I have read valid arguments for starting strength. In the end it really does not matter.

Once you plateau there you can start thinking about doing anything else.

Just follow them religuosly and you should be seeing result pretty fast.

Use this guy's tutorials to learn how to do the lifts: https://www.youtube.com/watch?v=bs_Ej32IYgo

Baitman97 · 2016-11-06T10:31:58+00:00

•How many times a week?
3 Times full body or 5/6 times Push/Pull/Legs (PPL) I'll get a lot of hate for this but if you want to avoid injury don't do squats and deadlifts or atleast in the beginning until you get the hang of things.

•How many reps?
3-5 sets of 3-5 reps for strength (heavier weights) 3 sets of 8-12 reps for hypertrophy (lighter weights, also less injuries)

•What to eat to put on weight?
Lot's of milk (low fat if you get acne)
Lots of meat and fish Lots of eggs Lots of diary products in general
Also lots of carbs if you're skinny (pasta, rice, potatoes, bread).

•Supplements
Creatine Monohydrate
Fish Oil
Weight gainer (optional) - for them extra calories if you're skinny.

MyTrapsCauterize · 2016-11-06T18:27:06+00:00

Running doesn't make your arm into a twig, not lifting/eating does that.

How many times a week? You can lift every day depending on your program and the amount of volume you want to do.

How many reps? If you want to build muscle primarily stick with the 8-12 rep range/bodybuilder rep range. If you can do 12 reps, add a little weight and drop down to 8. This strategy will carry you through your beginner gains nicely (first 12-24 months of lifting).

What to eat? As a natural lifter you'll probably not be able to use more than 100g per day of protein. Don't listen to the idiots telling you to use a lot more. There is not a SINGLE scientific study where even the most juiced athlete has been able to use more than 1.6g per KG of bodyweight. Even for big guys, 100g is plenty. 1g of protein per 1 KG Of bodyweight is a good number to shoot for. There is a ton of science backing these numbers up, and the only people pushing you to eat more protein are the companies selling protein powders. Don't buy their hype. Eat plenty of animal fats, and get fish oil in some form (actual fish or pills, doesn't matter). Eat carbs around your workouts, and if you're super skinny find your base metabolic rate and add at least 500 per day to that. Then add 2-300 calorories more per day until you're slightly gaining weight every two weeks. Don't gain more than 1 lb a week. As a natural lifter only 2 lbs a month muscle gain can be expected in the best circumstances. Do you know your bodyfat percentage? That will dictate how you eat. The basic rules are if you're over 20% you really only need enough protein. At 15-20% recomp is possible with maintenance calories. If you're much under 15% you'll need to be in a surplus to gain decently.

dendsm111 · 2016-11-06T10:56:42+00:00

R/gainit

i_forget_my_userids · 2016-11-06T11:14:19+00:00

Go to any fitness related sub.

subjectivealpha · 2016-11-06T11:42:59+00:00

Full body 3 times a week focusing on core lifts like bench press, deadlift, squat, and overhead press. Get people to teach you the form or look it up.

Title	16 year old looking for lifting advice
Author	Martymcfly321
Upvotes	1
Comments	18
Date	November 6, 2016 10:14 AM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/5bf4rr/16_year_old_looking_for_lifting_advice/
Archive Link	https://theredarchive.com/r/askTRP/16-year-old-looking-for-lifting-advice.77202 https://theredarchive.com/post/77202

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