Need some help...

Chris2k7

Hey, I'm new so... hi.

Anyway, I have been lifting weights for about 1 year now, for about 8 months I wasn't realy serious, but to kind of get in shape, I was a bit overweight. Then, I bought all new weights, got a bench etc... So for the past 4 months or so, I've been trying to put muscle on mainly my biceps, shoulders & back. I havn't realy made that much progress. Also, I don't reay eat alot of calories; I have cerial for my breakfast, a sandwich for my lunch and I have alot of steak, eggs, pasta for my dinner.

I only do about 1 hour per night, 4 - 6 times a week. Bicep curls with dumbells and a bar, I do a few exercises on my shoulders but don't know what they're called & a few other exercises that are probably pointless, but are aimed at my shoulders & back.

I want to train my biceps, shoulders, traps & upper back.

Because I'm a complete newb to this, as you can tell, I was wondering if anyone could help me with a routine, I still have a bit of fat around my belly and chest (not proper man boobs).

I am only 15 years old, so I don't have real time to concentrate on only my body.

I am about 5ft 9 and 135 lb.

Any help will be seriously appreciated, thanks.

Bodyworks

hello chris,
i can list some exercises, but really you need to learn correct form, so i would heartily recommend getting down the gym at least a couple of times and asking someone who knows and doesn't mind showing you. simply, i'd train shoulders, the next day rest, back, the next day rest, biceps and triceps, rest, repeat. pick 3 exercises for each bodypart, concentrate fully on form, then when you've mastered those movements, try replacing one of the movements with a new one. master that, repeat. don't worry too much about diet at this point, you wanna grow then you're gunna have to eat, that's about as in depth as you need to be with diet for now. concentrate on training correctly first. forget about the fat for now, as you grow with regular training, and being that you're still very young, the fat will, in all probability, go without a concerted effort to shift it.

good luck with it, put in the effort and think about what you're doing and the results will follow.

Chris2k7

Thanks alot for the advice. Will I definatly get better results by training a certain body part each work-out? Not just mix them up into one? Also, my right bicep, shoulder, forearm - everything is just bigger than my left arm. Is that because I'm right handed, and primarily use my right arm for every day stuff? Also, when I'm woking out, I can always feel 'the burn' in my right arm than my left, even though my left is weaker.

Any more help would be great, thanks!

Pikey

You will get better results by training on a split routine. At 15 I would suggest 4 days per week max and also try and do some other sport to keep your training varied. The reason you will get better results is you can put more effort into the muscle you train and also that muscle will get a good amount of rest between workouts.

Here's a sample 3 day split:
Day one: Chest, shoulders, triceps, Abdominals
Day two: Thighs,
Day three: Back, Biceps, calves,

And here's how it might fit into the week if you're training four days per week

Mon: Chest, Shoulder, Triceps, Abs
Tues: Thighs,
Wed: Rest (or just cardio)
Thu: Back, Biceps, calves
Fri: Chest Shoulders Triceps Abs
Sat: Off (or just cardio)
Sun: Off: Total rest day
Monday Thighs
Tuesday Back Bicep Calves

So you are rotating a 3 day split across 4 training days. On cardio days do some other sport, Martial arts is a good balance as works flexibility and teaches discipline.

As Bodyworks said it would be a very good idea to find a gym and learn proper technique, you will progress faster and likely to avoid injury. Most people starting out have abysmal technique which is only to be expected until they are shown how to perform the exercises properly. It doesn’t have to cost a fortune, at your age I used to train in a real hardcore place, they let me train for free if I put the weights away and tidied up, doubtful your local fitness first would take this approach. Have a loo around there bound to be a local gym with reasonable rates.

It's common for one arm to be stronger than the other when you start out, as you suspect its down to being right or left handed that side has better neural pathways as it gets used for most things, don't worry a few months of training and things even out. You will get the burn in the arm which is better utilised so again nothing unusal in that being your dominant arm. You might alway have one arm bigger than the other, after 28 years of training my left bicep is still 1/4" smaller than my right

Chris2k7

Yea, there is a gym about 10 mins from me and it's free for under 16's, just seen it. So I'll be going down there soon. And thanks again for all your help, I'll give that routine a go.