Can you suggest a weight training program?!
Question: Can you suggest a weight training program!?
Im 16, have been going to the gym for about 8 weeks now and I am looking to build muscle for rugby!. I play second row which demands great strength in your upper and lower body!. Im mainly doing 6 reps and 3 sets on most exercises with a heavy weight!. Im I on the right track!? Which exercises do you suggest!? And should I take protein shakes!?Www@Answer-Health@Com
Answers:
I would stick with sets of 5 and 3 reps for maximum strength building
I recommend Bench Press, Squats, Power cleans and Do deadlift 2x per month for power
Protein shakes are good but try to eat your protein thru proper diet!. Use protein shakes as an addition to your diet!.
Hope that helps out!Www@Answer-Health@Com
I recommend Bench Press, Squats, Power cleans and Do deadlift 2x per month for power
Protein shakes are good but try to eat your protein thru proper diet!. Use protein shakes as an addition to your diet!.
Hope that helps out!Www@Answer-Health@Com
What you are doing sounds good, but I would recomend changing things up, which is key to building muscle, and every other day, doing low weight, high reps!. This is because, Im not exactly sure I have never played rugby, but muscle endurance is also needed, and doing that will build some!. In regards to protein shakes, it is all up to you, it is supposed to build muscle more quickly, but I personally think it is overpriced, when you dont need it!. But I do know a lot of people who use it and says it works, so your choice!.
Hope that helps!.Www@Answer-Health@Com
Hope that helps!.Www@Answer-Health@Com
protein shakes are not always the best and they can take away much needed vitamines and nutrients that your body needs, i would say eat a balanced diet and seek advice from a dietician and they can help you set up a healthy eating plan that will help you stay in shape and bulk up!.Www@Answer-Health@Com
If you just want to build pure mass and strength, then yes - low repetitions and heavy weight is good!. Yes, take a protein supplement to help your muscle growth!. As for raw strength, try these exercises:
For your legs, do squats and deadlifts!. For your back, do pull-ups and T-Bar Rows!. For your chest, do Bench Press and Flyes!. For your shoulders, do military press and side raises!. Arms and abs are pretty straight forward!.!.!.do lighter weight and higher reps with these muscle groups!.
For all of your exercises, warm up and stretch first!. Then do a nice warm up set with 10 to 12 reps at a nice medium weight!. Then increase it to a heavier weight: 6 to 8 reps!. Then increase it to even a heavier weight: 4 - 6 reps!. The goal is to increase you intensity ever set to the point near exhaustion!. Don't do all of the muscle groups in one day!. Split them up!. Day 1: Back & Triceps, Day 2: Legs & Abs, Day 3: Chest & Biceps!.!.!.!.and do cardio as well!.
If you want to build speed and explosiveness, incorporate plyometric exercises into your routine at least 1 day a week!.
How this is helpful!.Www@Answer-Health@Com
For your legs, do squats and deadlifts!. For your back, do pull-ups and T-Bar Rows!. For your chest, do Bench Press and Flyes!. For your shoulders, do military press and side raises!. Arms and abs are pretty straight forward!.!.!.do lighter weight and higher reps with these muscle groups!.
For all of your exercises, warm up and stretch first!. Then do a nice warm up set with 10 to 12 reps at a nice medium weight!. Then increase it to a heavier weight: 6 to 8 reps!. Then increase it to even a heavier weight: 4 - 6 reps!. The goal is to increase you intensity ever set to the point near exhaustion!. Don't do all of the muscle groups in one day!. Split them up!. Day 1: Back & Triceps, Day 2: Legs & Abs, Day 3: Chest & Biceps!.!.!.!.and do cardio as well!.
If you want to build speed and explosiveness, incorporate plyometric exercises into your routine at least 1 day a week!.
How this is helpful!.Www@Answer-Health@Com
Hi Andy,
At your age you should really be working with a personal trainer!. Your body is still growing, you will still have softer bones since they are still growing!. Purchasing an online program will not help you to avoid damaging the growth plates you still have!. It is rare that a 16 year old is recommended to lift heavy weights because of this!. I've also read that they recommend certain exercises to be avoided because of this!. So find a good knowledgeable trainer!.
You can take protein shakes, but any other supplements will be useless to you as your body is already jam packed with HGH (Human Growth Hormone) and Testosterone!. Both of these are the perfect building blocks for building strength and lean mass!.
Also being 16, get your eating habits in line with your goals, eat fresh fruits, vegetables, meats, eggs, and low fat/sugar free dairy!. Avoid pop, juices, fast food and processed (boxed and bagged) foods!.
Best of luck to you!.Www@Answer-Health@Com
At your age you should really be working with a personal trainer!. Your body is still growing, you will still have softer bones since they are still growing!. Purchasing an online program will not help you to avoid damaging the growth plates you still have!. It is rare that a 16 year old is recommended to lift heavy weights because of this!. I've also read that they recommend certain exercises to be avoided because of this!. So find a good knowledgeable trainer!.
You can take protein shakes, but any other supplements will be useless to you as your body is already jam packed with HGH (Human Growth Hormone) and Testosterone!. Both of these are the perfect building blocks for building strength and lean mass!.
Also being 16, get your eating habits in line with your goals, eat fresh fruits, vegetables, meats, eggs, and low fat/sugar free dairy!. Avoid pop, juices, fast food and processed (boxed and bagged) foods!.
Best of luck to you!.Www@Answer-Health@Com