Strength Training- 14 year olds

[jd12]

yah i'm pretty skinny and dad says bf% is around 10% (he's not a personal trainer or anything but he's very good at these things) and i have all the signs of a low bf% (groin line, obliques being farther back then front abs, and you can see those chest bones in between of the chest muscles most of the time) besides goal isn't to get "big" since build always makes me look big, i'm pretty sure genetics are pretty good for all these things because dad and grandfather both have the same build as me and they're both very muscular, goal is actually to be ripped. By the way you're probably 10 pounds more than me because you have more muscle.

[jd12]

CAn you explain what a super set is? Because the explanation i found is exactly the same as the explanation for a circuit...

[bigiz123]

a superset is when you do one exercise immediately followed by another with no rest, usually working the same muscle

[Boss Man]

That's kind of it yes, although a Sueprset can also apply to Antagonistic muscles. I.E. doing something like E-Z Bar Curls, directly followed by Skullcrushers, (Bi's & Tri's), Or Lunges, followed by Forward Lunges, (Hams & Quads).

This is not to be confused with something like Barbell Shrugs, and Bent Over Raises, (Traps, Posterior Deltoid), which is called a Compound Set, and is usually to knowledge, when two connected muscles or close muscles, are worked back to back in the same set.

If you do do 3 different exercises for the same muscle, I.E. E-Z Bar Curls, Hammer Curls, Reverse Curls, (Bis & Brachioradialis, (Forearms)), that's a Tri set, and if you work the same muscle like a Bicep say, with two or more different weight levels, lowering the weight each time, (no breaks), with the same exercise, that's often referred to as a Drop Set.

Tri sets, also usually have a small break of around 20 seconds, between each set, whereas doing the Superset style thing, two exercises, same muscle, usually entails no break, same thing when you Superset Antagonistic muscles, or do Compound Sets.

[jd12]

wait a sec. dude you must be really skinny. cause im 5'9, 150, and ripped, but muscles arent that big. and i have very low body fat. so...you cant be that big[/quote]

Yah well... i just found out that i'm actually 127lbs (58kg) and when i wrote that post i was even less... I stopped doing cardio so i think bf% went up a little but i also gained some (not much) muscle.

This link has some pics of me (flexing), the first three pics (including profile picture) are from a few days ago and the last is from about a month ago, do you see a difference? Also since some of you guys are pt so you know this stuff can you give me a rough estimate of bf% (because online calculators are all over the place)?

http://trainwithmeonline.com/viewmember.asp?mid=5436

P.S. don't be shy to criticize the pics, that's what i posted them up for.

Thanks for all the help...

[futureflipbballplaya]

yo jd im 14 whey protein hella well i used to just lift weight and run but i wouldnt get any muscle but then i started using whey protein and that stuff worked like a dream

[jd12]

ok thanks for replying... i think i'm going to buy one... Can anyone recommend a good whey protein?

Thanks for all the help

[swanso5]

it was probably more a case of consuming more calories not the protein itself...if you only have 1 protein shale a day and nothing else, then nothing qwill happen but if you have 2000 other cal's then yes, changes will happen...the point, eat more of everything and get whatever powder you can afford just make it a whey protein isolate...brands don't matter i get a different brand everytime i get one depending on what i can get the most of for the cheapest price at the time

[Boss Man]

Here's a thought for you.

Someone I know of from elsewhere, used a site one time, where you literally design your own Protein powders, and they make it to your setup.

You literally get a monitor that says 0%, then you just add what you want until you're happy with it, and the chart says 100%.

It will even tell you how much it will cost you, and certain vitamin / mineral content as well.

So you could get a tub of exactly what you wanted.

True Protein

Only slight drawback is it's a shopping cart payment method, which would require Card payment.

Anyway, just something of an idea.

[jd12]

Thanks for the link, it's a great idea, too bad i don't really know much about making own supplement... So if anyone has the time could you please tell me how much of each thing i should put in it (%)?

P.S.- I'm looking for a new routine, anyone got anything i can try?

http://trainwithmeonline.com/programs.asp?st=4&ecat=

(this is current routine, i alternate between these workouts doing day on day off... )

Thanks for all the help, i appreciate it...

[swanso5]

equipment???

[jd12]

db's, stabilty ball, elyptical, treadmill, trampoline, Ab machine, cable machine, and this old stick that uses straps that's called Bullworker or something like that ( dad used it when he was young, still have it)...

[swanso5]

maybe try a circuit deal incorporating all of your equipment??? just think up as many exercises as you can, divide them up into 4 workouts/ circuits and there you have 4 workouts a week