Hi, I just recently started to lift weights and was wondering if this routine will help me to gain mass? I weigh around 120 lbs and I am 17 years old.
Since I didn't try to perform a bench press before, should I just ask anyone around me as a spotter? I'm not sure how much weight to use as well, is there a basic rule of thumb to figure out how much I'll be able to handle?
Thanks for the help.
I quite liked WBB1, but a lot of people will tell you to start with Starting Strength by Mark Rippetoe, and they make a valid point. What you should do is buy the book off of amazon and give it a read, or find it somewhere on the internet (its worth the $$), make sure to eat well, and a lot (gotta eat to get big), and rest well. Resting is very key. At this point you don't really need anything else except for many a protein supplement if you're not getting enough protein in your diet (1g per 1lb of bodyweight per day is the standard rule).
About the spotter thing, yeah, you can just ask someone to spot you, most people are cool about it and don't mind helping out at all. Try something like 25 plates on each side (the bar weights 45 pounds..) so you can make sure your form is proper, proper form> high weight.
Thanks for the advice. Can you give me a link to Mark Rippetoe's beginner routine since I don't have the book at the moment.
Size is a function of diet.
Dips or declne situps