Weightlifting

To begin with, eating right isn't going to build muscle if you aren't providing your body with a stimulus for muscular growth (hypertrophy).

First off is training, for beginners aim for a full body workout no more than 3x per week.

For advanced weightlifters however you perform your full body workout/split routine is fine.

Nutrition Post Workout: Should consist of low fat (fat slows digestion) High Carb/ High protein shake. The carbs should almost all be SIMPLE CARBS or SUGAR. The high sugar content causes the shake to digest quicker and causes an insulin spike. With this spike and your increased blood flow after a workout, nutrients will flow into your pumping muscle and be stored.

Nutrition non-workout days: EAT YOUR MEATS! I DONT CARE IF THEY'RE "LEAN" OR NOT! Meats are a FANTASTIC source of protein, key in rebuilding muscle. Also increase your intake of Omega 3 Fatty Acids especially in whole foods such as fish, as this will increase your natural testosterone (muscle building hormone).

For building muscle you need EXCESS calories. So whatever you normally eat, add 500-750 calories to that number. YOU WILL GAIN FAT WHEN GAINING MUSCLE! IF YOU DON'T WANT FAT DON'T TRY TO GAIN MUSCLE! Your body simply cannot use all excess calories for hypertrophy therefore you will store some as fat.

Would write alot more but getting l8 hope this helped :)

No. If you train with correct form it will not stunt your growth, but if you train with no guidance and have bad form it may and it will lead to muscle injury. I am 6' 2'' and i started lifting at 12. i was 5' 4'' when i started. Im now 19 and have grown 8 inches since. i started bench pressing about 8 reps of 88 lbs and 12 and i am not short at all. Science also backs up the theory that weight training wont stunt your growth whereas the theory that it will is just a myth.

Although the details of how it actually occurs at still unknown, muscles react to resistance or weight training by becoming stronger and usually larger. The important point is that weight lifting stimulates growth; in other words, the growth does not occur in the gym but afterwards during recovery as your body adapts to the increased demands you have put on it.

I had heard that he had benched 225 (standart bench at combine) 17 times at his nfl combine.

Average for who? age? weight? gender? sport? level? training age?


College female non-weightlifter: 60-70+ kg
College female weightlifter: 90+ kg


College male non-weightlifter: 100+ kg
College male weightlifter: 150+ kg


With correct technique and coaching, the sky's the limit...

You're comparing apples to oranges, here. completing one push up means you're lifting only a fraction of your boly weight (roughly 2/3). By this definition, you'd only have to do two push ups before you'd done more "work" (as in "Joules") than one repition of benching your own body weight, however, as experience will tell you, the latter is actually much more difficult.

while weightlifting can make you stronger it is not recommended to start lifting heavy weights until you reach high school so the best thing to weight lift now is low weight and a lot of reps until you are about 15 years old then you can up the weight and lower the reps. but in answer of your questiong the goal is usually 125% of your body weight or in your case around 112.5 pounds would qualify you for presidential standards which should meet any school standard for an "A"

I started lifting just before 11, and I turn 13 in under a month (January 30th). I am in the 7th grade. At just about 13, I weigh 89-90 lbs. exactly, and I'm 5'3. My one rep max is 115 lbs, but I have been coming really close with 120, like so close that the only reason I didn't get it was because my bench was too far in and so when I pushed the weight up, it hit the holding racks and I couldn't move it so it dropped. But anyways, benching 25-30 pounds over body weight is a lot more than any of my friends can do, so I'd say I'm way above average for my weight (in my opinion). 13 isn't too young to be lifting so as long as you are careful. I've grown 2 or 3 inches in the last year, and my grandparents who come every year at Christmas couldn't believe how big I was, so you ain't going to stunt your growth if you're smart about lifting. If you are just starting you probably won't be getting a lot of weight unless you are naturally strong. Try to work to your body weight and the rest will come. I've gained nearly at least 35 lbs. in bench press since last January.

This really depends on your comfort zone. Anything supportive, possibly back and or wrist braces depending on your activity. As exercise makes you sweat, loose absorbent material is preferable. If you are dead lifting, take care in selecting the proper well balanced shoes so that if the weight causes you to loose balance, you won't injure your legs or ankles.

Well, that's a pretty small linebacker. I'm an 8th grader from Oregon, and am 5'10" 150. I play inside linebacker. I bench 160, so I'd say you should be benching 120 minimum (your body weight) but 130 is a good goal.

Well it depends on how heavy the weights are and how much you lift them. If they are heavy, then be careful; don't overwork yourself or you will be sore the next day. You can judge what is right for yourself.

stay on one muscle group until about 3-5 sets. resting 2-3 mins in between each set. then if you may wish to rest. then move on to another muscle group

Decide for yourself! The way to accomplish this is to read the facts panels of different whey protein products. The fist difference you'll notice is some products have a 'Nutrition Facts' panel while other have 'Supplement Facts'. A whey protein labeled with a Nutrition Facts panel is considered a food. All of the ingredients are GRAS (generally recognized as safe) approved by the FDA. Next, check the levels of fat, calories, carbohydrates and sugar. You want these to be low. 120 - 140 calories is an acceptable range and no more than 3 grams of fat, sugar or carbs. A protein shake should be the gut-buster ice cream milkshakes are! Then check the ingredients list. What's the first thing mentioned? That's the ingredient taking up the most volume in the tub. The last ingredient on the list accounts for very little volume and will likely be sodium or some preservative. If the first ingredient listed is whey protein isolates, that's a quality protein. If it's whey concentrate or milk concentrate, it's an inferior product.

I haven't experienced this alot myself, but my guess would be that the weights cut the bloodstream into the hand and/or impose a lot of stress upon the bones and tissue of the hand which may have something to do with it, but honestly I'm only guessing

The best supplement for building muscle is a combination of whey protein and creatine. Take creatine before a workout and whey protein after. Also, an amino acid supplement or a muscle fiber recruitment supplement would also be beneficial to add before your workout.

You have to be careful weight training at that age, because your bones are still at a formative stage.

Some limited weigh training is fine, but you would be better advised to get for low weight high reps, rather than high weight low reps.

Well, it depends. Muscle and exercise are the two main keys to strength. But body fat doesn't make you stronger, just heavier. So, assuming the same muscle mass and time spent exercising for each, the fat one would probably be a tad weaker due to having to lift her bulk as well.

I would recommend not 3 exercises but 5. These are called the big Five. They are:

Squats,

Deadlift,

Bench Press,

Press, and

Rowing.

The protocol you use to do these exercises is up to you (but I recommend deadlifting at the most only once a week).

For a 13-year-old girl: You should probably be able to do at least 5 (real push-ups, not girl push-ups). If you can work your way up to doing 20-25, you're doing awesome.

For a 13-year-old boy: You should probably be able to do at least 8-10 real push-ups. Try to eventually be able to do around 25-30.

All people have different body structures. If they have broader shoulders then 25- 45 pounds and if there more slim the 15-20

For me ,as a body builder, i will recommend taking it not more than half an hour after your workout, make sure the body parts you aiming that day are really exhausted before you drink. If you want for higher recovery , take it in the morning straight away after you wake up, as on that time your body protein is the least, replenishing it helps on repair on muscle. But taking after work out is a must (:

Nick

No, that's a myth. Weight training will not stunt your growth. However, that does not mean that it is advisable before the age of about 16. Then, lifting weights, when using correct form, should be beneficial. It is risky to do it any earlier unless one has expert coaching and supervision.

Make sure that you start with a fiveminute warm up period. Make sure that you are doing the right workout plan. Wear the appropriate clothing and most importantly make sure that you stay hydrated.