Questions

[JimBo123]

I've gone around reading and asking aloot in hopes of finding the correct way to strengthen myself. I no longer am concerned for my height and if my growth will be stunted or not.

I've learned that eating properly is a key factor in getting and keeping fit, and ive decided not to bother with any supplementation like creatine or whey protein. Ill just stick with my vitamins

I also know machines are not a good idea for children at my age (14).
At first, i thought that weight training = BICEPS BIGGERR, but i now dont care much for my biceps. I also dont care for my chest as much as other people do (those who go to the gym JUST to bench press) instead of the bench press i decided to go with the pushups.
What i really care for is my back and my legs, when i train, i go for the compound movements like pushups, pullups, chinups, squats, etc.

I've also recently started doing lat pull downs and rows, i was wondering how many reps i should be doing on these and at waht intensity. And same for the squatt?

[JimBo123]

oh yeah and... should i be training for hyertrophy or to strengthen my CNS??(i think thats how you say it)

er in other words should i be in the 6-10 rep range or like 3-5?

[Kevin T.]

It depends on your goals. do you want more muscle mass (hypertrophy) or strength? Hypertrophy is usually 6-8 reps and strength is usually 3-5 reps. I wouldn't get rid of the bench press. It's an important compound lift that hits your chest and your arms.

I would suggest you try the Big 5. You can find it here on the forum, just look back a lil bit. Just ask any question you have. there's plenty of people who want to help you.

I'm 14 too. I started lifting about 2 years ago with my friend. We did basic stuff, but mostly isolation lifts. Trust me, you don't want to start with isolation exercises. Stick with compound lifts. they are a WHOLE lot better. Try the Bench Press, Deadlifts, Squats, Pullups, Dips, etc. Try upright rows for you shoulder, lats and traps and bent over rows for your whole back.

[Doug M.]

Kev...strength is 3-5....not sure bout that one...someone want to check on that please...i thought it was more than muscle building....like 8-12

[Kevin T.]

no Doug-max strength is 4-6 and 6-12 is hypertrophy, 12 + is more muscle endurance and some size. here's the link:

Amount of Reps and Style of Training

[Craig]

Guys,

Read these articles: http://forums.jpfitness.com/cgi-bin/...;f=14;t=000081

A key quote is:

"“…if you absolutely must have your 11 year old doing strength training, they should begin with developing their strength endurance using 2-3 total body exercises for 1-2 sets of 15-20 reps with 40% of their 1 RM. Most importantly...KEEP IT FUN! For all of you adults out there that are unfamiliar with the terminology, fun is that good feeling you used to get when you were younger and you did things that you enjoyed doing for no apparent reason. Swiss balls and light medicine balls are excellent for this."


Don't lift really heavy weights that you can only lift for 3-5 reps. That is for experienced lifters that are training with a coach or some type of supervision. That type of training is not for inexperienced 14 year olds. Please leave the recommendations to the experts.

Craig Ballantyne, CSCS, M.Sc.,
www.cbathletics.com

[Timmy]

Thanks for the replies every one
I've been busy the last 2 weeks, I gone from 4 press-ups to 10 and grown an tiny 8mm in my bicepts diameter. And I think I have perfected doing press-ups.. Once again, thanks for the replies every one


Tim

[Timmy]

Ooh, How much press-ups can you do and whats your age? Give me some inspireation!!
I sound like im obsessed with press-ups .

[Timmy]

WTF, sorry, wrong tread.