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Group: General Fitness & Exercise

help me please

mxpx532 Posts: 3 Joined: 2006/02/12	2006/02/12, 12:37 AM my name is nick im 15 years old going to be 16 on the 24th i want to get cut i weigh 114 pounds(yea im skinny) can someone please help me i want to get a six pack and bigger arms
	2006/02/12, 05:03 AM Nick start doing the following Do 1 set with weight 30-50% of 1 rep max for 15 reps then dod 2 sets with weight heavy enough to do just 10-12 reps...rest 60 seconds between sets...use a spotter when necessary...Do workout 1, 1 day off, do workout 2, take 2 days off, repeat....when you can do 12 or more reps, on all sets, raise the weight... Workout 1: Squats Chin Ups Military Presses Workout 2: Deadlifts Bench Press Dips
	2006/02/12, 05:06 AM If you can't do chin ups, do cable pulldowns....do this workout for a 8-12 weeks....you'll probably need to change it up after a while...but this should get u started
mxpx532 Posts: 3 Joined: 2006/02/12	2006/02/12, 03:22 PM thanks bro you've been a better help then anyone else on this site i just dont understand the 30%-50% part,i dont know if your a fan of the misfits but i want to look like doyle from the misfits
mrdeadly99 Posts: 124 Joined: 2005/09/21	2006/02/12, 04:04 PM figure out the weight you can only lift one time (1 rep max) and then take 30-50% of thet and use it for the first set
	2006/02/12, 06:49 PM it's weight u can do 30-50 times...
	2006/02/12, 06:53 PM The reason for using such light weight on the very first set of an exercise is to warm up the muscles and stretch them through the range of motion of an exercise. I also suggest you do 5-10 minutes of light cardio...Jog in place, skip rope, do jumping jacks, whatever you prefer...just to break sweat
	2006/02/12, 06:54 PM 5-10 minutes of light cardio BEFORE lifting weights*.....we need a editor LOL...