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2006/01/31, 12:43 AM
When i was at 13 i was dumbbell curling 33lbs each arm.
I think you need to put up the weight if you want big gains keep the rep range 8 - 12 eat alot of food when i say eat i mean it. I have such a high metabolism it isn’t funny i had to drink my meals because i couldn’t eat them or else i would be full so easy and often that still didn’t work.
With the weight how many reps(lifts) can you do without stopping roughly because if your going anywhere over 15 reps per set i don’t think its going to do you any good or what your hoping for.
And im just as curious as Wrestler why are you skipping the barbell exercises and why are you lifting so low?
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2006/01/30, 09:22 PM
is it alright to workout and take whey protein powder at my age? im doing the 12 week mass program and using 5-10 pound dumbells only...i skip excercies with barbells.. i take 1-2 whey protein shakes daily. is it safe to do all this if im 12 years old? should i stop and wait?
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2006/01/30, 10:09 PM
If I were you I would not be taking any supplements. The whey may be ok if you know what your doing. It is to supplement your protein intake, not replace it and works well after your workout. Do a search on it here and learn as much on diet as you can. working out at your age is fine. You should need no supplements though. Your body should need nothing extra at this age. I pulled a thread over from another forum that will be a very good read for you. Read it thoroughly, also take time to fill out your profile so people know what your goals are and can better assist you. Good luck and welcome to FT!
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Quoting from rev8ball:
Strength Training
How old should my child be before he/she starts lifting weights?
Children can safely participate in weight training (resistance training with weights)
as early as seven or eight. This is the age where most kids have developed the
balance and coordination to train safely.
Will children get stronger if they lift weights before puberty?
Yes. Even though you may not notice an increase in muscle size before puberty, studies have shown that children can achieve 30 to 40 percent gains in strength from weight training. They do not have the pubertal hormones circulating before puberty, so the gains in strength occur from improvements in neuromuscular recruitment and muscle memory. Tasks usually get easier to perform if they are repeated. In other words, the muscles get smarter, not necessarily larger.
Can they injure their growth plates with weightlifting?
Only if certain rules are not followed. Because the growth plates at the ends of the long bones are made of growing cartilage, they are not as strong as bone. The growth plates are susceptible to compressive forces and shear forces that may occur during very heavy lifts or “maxing out.” Therefore, it is recommended that while the child is still growing (usually ages 16 to 17 in girls and 17 to 18 in boys), they should avoid single rep maximum lifts.
How often should they lift?
They should lift 2 to 3 times per week, not on consecutive days. Workouts should consist of 2 to 3 sets of exercise focusing on the large muscle groups. Each set should contain 10 to 15 repetitions. When the child can perform 3 sets of 15 reps with relative ease, they can increase the weight 5 to 10 percent.
They should incorporate 20 to 30 minutes of aerobic or endurance training into the workout and on off days.
Remember to stretch between sets.
Is it safe for girls to lift weights? If so, will they develop large muscles?
It is safe for boys and girls to train with weights. Before puberty, the strength gains in boys and girls are equal, but after puberty, the gains seen in boys are greater due to the higher levels of circulating testosterone.
Because of the lower levels of testosterone, girls will not develop the muscle enlargement or hypertrophy seen in boys.
Is powerlifting or Olympic style lifting safe?
Because these types of lifting involve lifting maximum amounts of weight, powerlifting and Olympic style lifting are not recommended until the growth plates close at the end of pubertal development.
Additional weightlifting tips:
Never lift alone.
Keep a workout log to monitor progress. Don’t compete with your partner.
Include a 10 to 15 minute warm-up and cool-down.
Stretch, stretch, stretch.
No gum chewing.
Wear non-slip soled shoes.
No jewelry.
Exhale during reps. Do not hold your breath and NEVER hyperventilate
before a lift.
Stay hydrated before, during and after workouts.
Proper form is more important than the amount of weight lifted.
Remember that strength training should be one part of a general fitness program. Lifting weights alone will not make you a better athlete. Proper nutrition, hydration, rest, practice and technique are just as important for performance enhancement as building strength.
*Children's Healthcare of Atlanta
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Seize the day!
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2006/01/30, 10:13 PM
so then why are you skipping barbell exercises? Why only 10lbs?
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/01/31, 06:18 PM
i dont hav a barbell. and im doin low weight till failure. or should i change it to heavy weights wit small reps? which is more effective?
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Quoting from wrestler125:
so then why are you skipping barbell exercises? Why only 10lbs?
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2006/02/01, 08:31 AM
since you're 13 id suggest doing, 8-12 reps per set of heavy weight untill failure.
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2006/02/01, 07:26 PM
Lifting with light weights will help you build endurance, but you won't really get much stronger at all. Years ago, I used to do over 550 reps in each arm with 10 pound weights, but I never really noticed any significant increases in strength.
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2006/02/01, 08:06 PM
im 13 and i can curl 45lb dbl a hand but btw i;m on HMB and Gluatmine
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lifts bench 140 squat 330 or 225X15 deadlift 300 military press 120 leg press 520-600 wt; 180 height 5\\'9 age 13.7
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