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Thread: Working out

  1. #1
    Banned
    Join Date
    Apr 2004
    Posts
    6

    Working out

    hey guys I just started working out I'm 14 and I have a few questions.

    1. Is it ok to work out everyday? I ussually work out every other day.

    2. Are supplements effective? right now I have muscle milk and I'm taking multi viatamins.

    thanks guys

    -joe

  2. #2
    Senior Member
    Join Date
    Nov 2003
    Posts
    991
    do this routine. it is well received and effective for building mass. i'm doing a modified version, basically some exercised switched out for others.

    Day 1 : Chest and Back

    Chest

    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Dips : 2 x 6-8 reps

    Back

    Chin ups : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps

    Day 2 : OFF

    Day 3 : Legs

    Squats : 2 x 6-8 reps
    Hack Squats : 2 x 6-8 reps
    Leg Curls : 2 x 6-8 reps
    Straight Legged Deadlifts : 2 x 6-8 reps
    Standing Calve Raises : 4 x 10 reps

    Day 4 : OFF

    Day 5 : Shoulders, Triceps and Biceps

    Shoulders

    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps

    Triceps :

    Narrow Grip bench Press : 2 x 6-8 reps
    French Press : 2 x 6-8 reps

    Biceps :

    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps

    Day 6 : OFF

    Day 7 : OFF

    ---------------

    as for supps, just take protein and maybe creatine. nitrean at At Large Nutrition (at the top of your screen), is a good protein so i'm told.

    good luck and welcome to the forums!

  3. #3
    Equal Opportunity Offender Budiak's Avatar
    Join Date
    Feb 2001
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    The discard pile.
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    You're 14.


    Next, every other day is fine.


    Next, I'd say you probably don't even need muscle milk. ****'s too expensive anyways. Keep taking vitamins. If you're set on taking a protein powder supplement, since you're 14 and obviously aren't starving, just order your basic whey protein from AtLarge or get it from a local health food store. You don't need any special formulations. Just get some whey and dextrose and drink that after you work out.


    What you need to worry about is eating, and a 14 year old should have no problem eating his weight in food every day. If you need a protein supplement, you should check your diet. If your family can afford to buy you muscle milk, they can afford to buy you more food instead.

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