Work outs?

[Kyle_Rufus]

I used to work out a lot for football but I am not playing anymore. I am trying to lose fat, add on to the muscle I already have and tone. When I go to the gym I find I don't really know what to do. Theres always bench and squat but I need other lifts so I can get a full work out. Do you guys have a work out plan you follow because I need one.

[Austin2]

I play football but I usually just make a new schedule each week

[Human]

Do a 30 minute jog 4-6 days a week!

[Zenos]

I used to work out a lot for football but I am not playing anymore. I am trying to lose fat, add on to the muscle I already have and tone. When I go to the gym I find I don't really know what to do. Theres always bench and squat but I need other lifts so I can get a full work out. Do you guys have a work out plan you follow because I need one.



You could use a 20 rep squat program! It's know to do wonders.(not trying to hype it up)


http://www.seriouspowerlifting.com/2843/articles/20-rep-squat-program

[Nellerin]

You will not find a better workout program for a new trainee than Starting Strength normally, I am active on BodyBuilding.com and one of their main members created an alteration to Starting Strength meant for novice weightlifters.

If you want to get stronger/more muscular check it out http://forum.bodybuilding.com/showthread.php?t=135564721


Believe me it will help, throw in cardio for 30-60 minutes on non-workout days.

[Zenos]

You will not find a better workout program for a new trainee than Starting Strength normally, I am active on BodyBuilding.com and one of their main members created an alteration to Starting Strength meant for novice weightlifters.

If you want to get stronger/more muscular check it out http://forum.bodybuilding.com/showthread.php?t=135564721


Believe me it will help, throw in cardio for 30-60 minutes on non-workout days.

Theres plenty of programs out there just as good as the starting strength programs!The 20 rep squat programs I mentioned are just as good.

[boijockstrap]

i play competitive hockey have work out sessions 3 times a week

[Nellerin]

Theres plenty of programs out there just as good as the starting strength programs!The 20 rep squat programs I mentioned are just as good.

You obviously are not going from the standpoint of how muscles actually develop (not saying you are wrong but to say there is no difference or that they are just as good is completely false.)

A teenager that is starting out should be building up their strength and form, not any sort of hypertrophy (more than 10 reps) stuff . To do this you need to work out often, with heavy weights but low reps.

This is what will give you true muscle building gains in the future and set the foundation for a hypertrophy program for building mass such as higher 10+ rep sets.

[TigerBoy]

You obviously are not going from the standpoint of how muscles actually develop (not saying you are wrong but to say there is no difference or that they are just as good is completely false.)

A teenager that is starting out should be building up their strength and form, not any sort of hypertrophy (more than 10 reps) stuff . To do this you need to work out often, with heavy weights but low reps.

This is what will give you true muscle building gains in the future and set the foundation for a hypertrophy program for building mass such as higher 10+ rep sets.
I agree completely with the general point you are making, and the modified SS program you linked to looks good in that it works more muscle groups in a way that seems much more accessible for a beginner and more beneficial for overall strength. Its not dissimilar to my own routine but I'm doing lighter weights / higher reps.

On the reps / hypertrophy thing, I'm a bit confused by your point. Hypertrophy (the process where protein synthesis causes modification of the muscle fibres and increase bulk) occurs with any resistance work but this happens especially at higher resistances / lower reps, because 'light and many' stimulates 'fast twitch' fibres which don't bulk as much, 'heavy and fewer' stimulates 'slow twitch' fibres which are the 'strength' fibres that give you bulk.

[Nellerin]

I agree completely with the general point you are making, and the modified SS program you linked to looks good in that it works more muscle groups in a way that seems much more accessible for a beginner and more beneficial for overall strength. Its not dissimilar to my own routine but I'm doing lighter weights / higher reps.

On the reps / hypertrophy thing, I'm a bit confused by your point. Hypertrophy (the process where protein synthesis causes modification of the muscle fibres and increase bulk) occurs with any resistance work but this happens especially at higher resistances / lower reps, because 'light and many' stimulates 'fast twitch' fibres which don't bulk as much, 'heavy and fewer' stimulates 'slow twitch' fibres which are the 'strength' fibres that give you bulk.

True. But the point I am trying to make is that the first year of training is basically the most important year in working out and you will see the most rapid gains.

Therefore I feel that using that first year to build strength as a foundation for the rest of your weightlifting career is the best option. Building strength becomes increasingly harder as time goes on so doing it early makes more sense and because you are able to train more frequently and harder as a teen it is the best time to see those rapid strength gains, and with Starting Strength you will also see a bit of size gain as well in that first 6-12 months.

[Banard]

That"s a great idea that will surely help you out in this matter I also used to play football for the same reason Which was of great use to me I suggest you no to give up. you will surely see change after some time