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    Anyone have a ideal weight lifting plan for 16 year old looking to build muscle . The gym in our school dosen't have much in it , it has 2 rowing machines , 2 cycling machines and the rest is weight work e.g free weights , bench press etc . What is a nice structure/routine i can do to build muscle , thanks
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    Don't lift weights yet. Your body is still growing. Stick to cardio and become toned. When your 19 or 20 start then.
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    (Original post by Anonymous)
    Don't lift weights yet. Your body is still growing. Stick to cardio and become toned. When your 19 or 20 start then.
    I would if our school gym had more cardio machines , it's literally like 90% weights and 10% cardio , plus i've weight lifted before and i can handle it
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    (Original post by Anonymous)
    Don't lift weights yet. Your body is still growing. Stick to cardio and become toned. When your 19 or 20 start then.
    Shut the hell up, start lifting
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    (Original post by Skuuuudent)
    Shut the hell up, start lifting
    i need some sort of routine though to make it more effective , i find myself doing random things in the gym and not getting enough done cause i have no idea what to do
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    SS + GOMAD

    (Original post by Anonymous)
    Don't lift weights yet. Your body is still growing. Stick to cardio and become toned. When your 19 or 20 start then.
    I grew a further 2 inches after I started lifting and my face gains were just shocking, you'd think I'd had surgery. Consider that running on tarmac subjects your joints to impact stresses of several times greater than squats I think the idea that you should do cardio endlessly into your late teens without lifting is clearly foolish.
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    (Original post by Anonymous)
    i need some sort of routine though to make it more effective , i find myself doing random things in the gym and not getting enough done cause i have no idea what to do
    as in you're curling one minute then squatting the next?
    stick to one body part per day - full range of motion - eat well
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    (Original post by Ganjaweed Rebel)
    SS + GOMAD



    I grew a further 2 inches after I started lifting and my face gains were just shocking, you'd think I'd had surgery. Consider that running on tarmac subjects your joints to impact stresses of several times greater than squats I think the idea that you should do cardio endlessly into your late teens without lifting is clearly foolish.
    whats SS+GOMAD
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    (Original post by angrypoliceman)
    as in you're curling one minute then squatting the next?
    stick to one body part per day - full range of motion - eat well
    it would help alot if our school had some weight machines e.g peck machine and curl machine , we literally just have 1 bench press and loads of free weights
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    (Original post by Anonymous)
    whats SS+GOMAD
    It's a complete full body program designed to maximise your muscle gains during the early part of your lifting career by utilising the core strength building movements to overload your body and raise its hormonal profile whilst also ensuring your nutrition facilitates the optimal internal anabolic conditions.
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    (Original post by Ganjaweed Rebel)
    It's a complete full body program designed to maximise your muscle gains during the early part of your lifting career by utilising the core strength building movements to overload your body and raise its hormonal profile whilst also ensuring your nutrition facilitates the optimal internal anabolic conditions.
    where can i find out about this
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    (Original post by Anonymous)
    where can i find out about this
    https://startingstrength.com/

    GOMAD means gallon of milk a day, I don't actually recommend that and drink about 2 pints

    I recommend the Starting Strength book as well as Practical Programming, however I cannot speak for the rest since I've not read them. You will gain a lot of strength and you'll do it fast but for the first year you'll look chubby and only after that you should think about cutting down and if you do that (clue: most people don't) you will look amazing.

    You have to be willing to study and work and look worse for a while, knowing that it will be worth it in the end rather than seeing improvement each week. You have to be a robot under the skin.
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    (Original post by Ganjaweed Rebel)
    https://startingstrength.com/

    GOMAD means gallon of milk a day, I don't actually recommend that and drink about 2 pints

    I recommend the Starting Strength book as well as Practical Programming, however I cannot speak for the rest since I've not read them. You will gain a lot of strength and you'll do it fast but for the first year you'll look chubby and only after that you should think about cutting down and if you do that (clue: most people don't) you will look amazing.

    You have to be willing to study and work and look worse for a while, knowing that it will be worth it in the end rather than seeing improvement each week. You have to be a robot under the skin.
    wow ok thanks
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    (Original post by Anonymous)
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    Hey dude,

    I'm a personal trainer, and I started lifting weights when I was 20 years old.

    I did kickboxing and some calisthenics (bodyweight exercises) when I was growing up, playing rugby, badminton and a wide range of sports. So by the time I started weights, I had a crazy strong core.

    People will say that "Weights will stunt your growth"...

    Now this is not at all true, there is no scientific evidence that supports these claims.

    However, that being said, I would be safe and not start lifting really heavy weights until 18 or older.

    Because you are still growing, you could break a bone (potentially on your growth plate, which would mess you up in later life).

    You're best bet is to pick a sport you love to do, and just enjoy that. Or alternatively, you could do basic calisthenics exercises such as push ups, pull ups, dips and hand stand push ups.

    Or even start Gymnastics? They are arguably the greatest athletes to walk the face of the earth.

    Hope that helps

    Any more questions then don't hesitate to ask my man
 
 
 
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