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2007/01/01, 03:26 PM
Hi, I’m a 16 year old male and I’ve decided to start getting back in shape by doing some weight training and cardio. I just bought a weight bench, and according to my “Weight bench exercise guide” these are the muscle groups affected be each of the exercises:
Bench Press—Triceps, Chest, Shoulder
Inclined Bench Press—Triceps, Chest, Shoulder
Military Press—Triceps, Chest, Shoulder
Leg Extension--Quadriceps
Leg Curl--Hamstring
Fly--Chest
Leg Raise—Stomach, Upper Thighs
Bicycle—Waist, Stomach
Sit-Up--Stomach
Dip--Triceps
Preacher Curl—Biceps, Forearm
Wrist Curl--Forearm
Bent-Over Row—Upper Back, Mid Back
Triceps Kickback--Triceps
French Press--Triceps
Pull-Over—Triceps, Mid Back
Isolation Curl—Biceps, Forearm
Front Raise--Shoulder
Bent Lateral Raise—Upper Back, Shoulder
Lateral Raise—Upper Back, Shoulder
Shoulder Shrug—Upper Back
Upright Row—Biceps, Shoulder, Upper Back
Tow Raise—Back of Calf
Squat—Buttocks
I mainly am looking to loose body fat, and strengthen my upper body and a little of my lower body. I would appreciate it if someone could suggest to me, which exercises I should do on what days, and how often I should do them. I am JUST STARTING weight training so obviously I’m not gonna be lifting a whole lot of weight. I have decided to make fitness a way of life for me instead of just a phase, and my goal is to get into very good shape. I would appreciate any replies to answer my question…thanks
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2007/01/01, 06:58 PM
modern thinking in weightlifting is that complex lifts are the best for overall mass/strength gains. complex being exercises that work multiple muscle groups and the "core" of your body. this would be things like squats, deadlifts, chinups/pullups, bench press, dips, military presses, and bent over rows.
strengthening your lower body will simulatenously strengthen your upper body as well. and you don't want to be one of those dudes that has a massive chest/biceps but they look like they're going to topple over because their legs are so tiny.
as far as loosing body fat, i think the general consensus is:
1. eating a clean diet (check the diet/food section on the forum)
2. lifting weights (having more muscle increases your metabolism, giving you more fat burning conditions 24/7
3. cardio (there's lots of different opinions on how often, what time of day, how intense, etc on cardio. it also depends on what your goals are, whether you're more interested in adding strength or increasing indurance, etc)
you can use the fitness plan on this website to create a custom fitness plan for yourself based on your experience level, available equipment and the goals you desire, and it will tell you what exercises to do on what days, how many reps/sets, etc.
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