aussiebloke

Hi,

I'm pretty new to using weights, im 18 years old almost 19 approx 175cm and weigh 70kg.

I used to only use barbells for a limited time. I have quiet strong leg muscles, calfs and quads thys from soccer. I also have had a six pack which comes and goes between soccer seasons training. But, i am really looking to bulk up my arms and pecks as i have fairly small and flat chest and arms. I really want to build these muscles up fast, i know results wont show for a few months atleast.

At home i have a bench press and dumbells and some weights but im unsure of what size wights i should start with in each exercise. I dont really have much knowledge either in foods or supplements to take to bulk up. I have researched best exercises, like bench, inclined bench, flys, bench dumbells etc but im unsure of a suitable weight i should use and a how to make an appropriate plan to bulk up? I have quiet a busy lifestyle so i dont really know how regular i should work out.

I know basically you need lots of sleep and water but i dont really know what that constitutes for my age group or what someone my age should be lifting to start with or work towards? i know everyone is different but is there some rough guide what i shoudl start with, cause if im serious i dont want to be lifting to small amounts and waste the time. Im not so much concerned with strength more building muscle at this stage.. I find it strange cos i can always develop my abs from crunches and situps really easily but im totally unsure on my chest and arms...

I am really a begineer so if you have any information it woukld be greatly appreciated!

Cheers

13stonetarget

Hey fella,

Best thing to do is start off small, and increase the weight as you feel comfortable. That way, you're not likely to injure yourself. To build mass, most people aim for 8-10 reps in good form, ie, bar now swaying around, not struggling to lift etc. You should be able to move the weight smoothly, slowly and at a consistent speed for 8-10 reps. You should try to increase the weight a small amount every week or two, eg, add 1-2kg on your bench press every couple of weeks. Might not sound much but that over a year is 50kg or so, which is a lot ;)

For example, some good exercises to get you going are:

- Bench
- Squats
- Military Press (press the bar above your head)
- Pull ups/chin ups (you'll need something to hang from for this)
- Dead lifts

There are articles on the site giving tips on how to perform each of these properly.

What's your diet like?