Newer member - UK-Muscle Body Building Community

throwitup308 · 09-01-2006, 11:25 PM

So, I've been reading great info on this forum for about a month or so. Here's some pics of where I'm at, hopefully will start gaining big time soon.

15 years old
6'0"
161 lbs

Let me know what you think, i suppose.

the_gre8t_1ne · 10-01-2006, 09:27 AM

Welcome, stick around here and you will get sum gr8 advice here and will achieve ur goals! just dont ask DB as he is just a juice head! :love:

**Great White** · 10-01-2006, 09:43 AM

Nice and lean mate,

Good base to start packing some good muscle on!

Whats your training history like?

tahir · 10-01-2006, 01:48 PM

good frame 2 start on mate, and only 15, keep it up, and you'll be looking big in no time,

paul m · 10-01-2006, 06:51 PM

u have a good base to build on there mate, at 15 you have time on your side. be consistent dont overtrain and dont sacrifice form for weight as so many lads your age do. good luck mate.

throwitup308 · 10-01-2006, 07:40 PM

Glad to hear you guys think i'm lean, as the "chunky" gut is a killer.

Training history...been working out for about 2 months, seen pretty decent gains so far. The problem is that here, most of the people believe upper body 3x a week, lower body 3x a week. Which is the complete opposite of what I read on these forums.

I'm basically trying to pack on as much muscle as I can and then start cutting around March to make the stomach nice and flat for the summer. Would 3 months be enough to go from "flab to fab"?

Thanks for the comments, really boosts the self esteem.

samurai69 · 10-01-2006, 09:07 PM

Though this was a programme for my wife, the same thing applies to most people new to training and at 15 you need time to build tendon and ligament strength too, a programm similar to this will certainly help you start packing on the muscle and will hopefully help you get there injury free, you see so many relative novices start to lift too heavy too soon and that results in injury then you have to take 2 steps back whilst you recover

"As a personal trainer (insert your comments here

), i see a lot of beginners to the gym being shown small isolation exercises and 10 to 15 rep sets, when what they really need is a balanced routine thats designed to start building strength not only in the big muscles, but in the proprioceptive muscles (the muscles used to balance) , tendons and ligaments. It also needs to be progressive, with a learning curve on intensity.

My wife started lifting weights about 6 months ago, when she started in the gym we stuck to one exercise per bodypart.

Chest - Barbell bench Press
Back - Lat Pulldowns (would change this to bent barbell rows now)
Shoulders - Dumbell shoulder Press
Legs - Squats (deep at least to parallell)
Arms - Dumbell extensions and dumbell Curls

These exercises were chosen so that there was a certain amount of proprioception needed.

We trained the same workout 2 times per week doing 2 sets of eight to 12 reps. When 12 reps was reached we increased weight until only 8 reps was manageable and worked up.

Approximately 4 weeks in to this we increased to 3 times per week and 3 sets, still continuing with the 8 -12 rep sysytem

Then after about 4 weeks again we changed the system slightly, by this time my wife was beginning to understand about intensity in her training, so we went to a split routine

We now train tuesday, thursday, saturday, tuesday, with an upper body, lower body workout, meaning that every 3rd workout has a longer rest period.

We have also included a second, isolation, exercise for the larger muscle groups.

The Important thing is the constant increase in intensity, either by increasing weight or reps

So since her training has started the weights have increased to the point that she is lifting, not only more than most of the women in the gym but more than what half of guys lift.

This In my mind is the ideal way to begin the training of a total beginner

Once training has continued for atleast 6 months the newbie would have built a muscle base, strengthened tendons and ligaments and have a working knowledge of lifting weights correctly.

Then the fun can begin, here we can go towards HIT, high volume, 5x5, 10 x 10 etc etc. Depending on which area you want to progress into (powerlifting, bodybuildine, strongman, strenght sports, general health etc)

So Start slowly, build strength in the muscles tendons and ligaments, learn proper exercise technique, learn how to continually progress and raise the intensity level and from purely a training perspective you will see muscles and strength grow.

Of course to continue there are other things like Diet, proper nutrition and supplementation, rest etc, but thats another post

"

winger · 15-01-2006, 04:36 AM

If your growth plates are not done then I would do wide deadlifts and wide pullups, he needs width.
DB pull overs are good for rip expansion too. ;)

10-01-2006, 09:27 AM	#2 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,065	Welcome, stick around here and you will get sum gr8 advice here and will achieve ur goals! just dont ask DB as he is just a juice head! :love: __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-01-2006, 09:43 AM	#3 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,272	Nice and lean mate, Good base to start packing some good muscle on! Whats your training history like? __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

15-01-2006, 04:36 AM	#8 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,324 Blog Entries: 1	If your growth plates are not done then I would do wide deadlifts and wide pullups, he needs width. DB pull overs are good for rip expansion too. ;) __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-01-2006, 01:48 PM	#4 (permalink)
tahir Looking Freaky Join Date: Nov 2004 Location: south west LDN!! Posts: 719	good frame 2 start on mate, and only 15, keep it up, and you'll be looking big in no time,

10-01-2006, 06:51 PM	#5 (permalink)
paul m Newbie Trainer Join Date: Mar 2005 Posts: 81	u have a good base to build on there mate, at 15 you have time on your side. be consistent dont overtrain and dont sacrifice form for weight as so many lads your age do. good luck mate.

10-01-2006, 07:40 PM	#6 (permalink)
throwitup308 Newbie Trainer Join Date: Dec 2005 Posts: 27	Glad to hear you guys think i'm lean, as the "chunky" gut is a killer. Training history...been working out for about 2 months, seen pretty decent gains so far. The problem is that here, most of the people believe upper body 3x a week, lower body 3x a week. Which is the complete opposite of what I read on these forums. I'm basically trying to pack on as much muscle as I can and then start cutting around March to make the stomach nice and flat for the summer. Would 3 months be enough to go from "flab to fab"? Thanks for the comments, really boosts the self esteem.

10-01-2006, 09:07 PM	#7 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	Though this was a programme for my wife, the same thing applies to most people new to training and at 15 you need time to build tendon and ligament strength too, a programm similar to this will certainly help you start packing on the muscle and will hopefully help you get there injury free, you see so many relative novices start to lift too heavy too soon and that results in injury then you have to take 2 steps back whilst you recover "As a personal trainer (insert your comments here ), i see a lot of beginners to the gym being shown small isolation exercises and 10 to 15 rep sets, when what they really need is a balanced routine thats designed to start building strength not only in the big muscles, but in the proprioceptive muscles (the muscles used to balance) , tendons and ligaments. It also needs to be progressive, with a learning curve on intensity. My wife started lifting weights about 6 months ago, when she started in the gym we stuck to one exercise per bodypart. Chest - Barbell bench Press Back - Lat Pulldowns (would change this to bent barbell rows now) Shoulders - Dumbell shoulder Press Legs - Squats (deep at least to parallell) Arms - Dumbell extensions and dumbell Curls These exercises were chosen so that there was a certain amount of proprioception needed. We trained the same workout 2 times per week doing 2 sets of eight to 12 reps. When 12 reps was reached we increased weight until only 8 reps was manageable and worked up. Approximately 4 weeks in to this we increased to 3 times per week and 3 sets, still continuing with the 8 -12 rep sysytem Then after about 4 weeks again we changed the system slightly, by this time my wife was beginning to understand about intensity in her training, so we went to a split routine We now train tuesday, thursday, saturday, tuesday, with an upper body, lower body workout, meaning that every 3rd workout has a longer rest period. We have also included a second, isolation, exercise for the larger muscle groups. The Important thing is the constant increase in intensity, either by increasing weight or reps So since her training has started the weights have increased to the point that she is lifting, not only more than most of the women in the gym but more than what half of guys lift. This In my mind is the ideal way to begin the training of a total beginner Once training has continued for atleast 6 months the newbie would have built a muscle base, strengthened tendons and ligaments and have a working knowledge of lifting weights correctly. Then the fun can begin, here we can go towards HIT, high volume, 5x5, 10 x 10 etc etc. Depending on which area you want to progress into (powerlifting, bodybuildine, strongman, strenght sports, general health etc) So Start slowly, build strength in the muscles tendons and ligaments, learn proper exercise technique, learn how to continually progress and raise the intensity level and from purely a training perspective you will see muscles and strength grow. Of course to continue there are other things like Diet, proper nutrition and supplementation, rest etc, but thats another post "