Quote:
|
Originally Posted by Soma277 ok banshee20 i see a littel from it another question ..
how many exrcies and which is the best for me as a young BB ?
and can i start do (squat hack) exrcies ? or it will be a bad effect on my tall ? |
First of all Soma...I would lay off the Grey Goose.
No but honestly..At 16 years old I would say that you are fine to begin lifting weights at a high intensity. At your age, I have never seen any properly supported evidence that you will stunt your growth by lifting weights. Most of the concern regarding this matter is targeted towards kids ages younger than 13 or 14. I dont think a high percentage of males even grow much taller after the age of 18, so you are nearing your adult height by the day.(sorry no scientific evidence for this)
What I would be more concerned about as a beginning lifter/BB is making sure that you understand correct form for basic exercises before adding large amounts of weight. At 16 years old I would say that you are fine to begin typical body part specific training. Roughly 4 exercises per large muscle group(Legs/Back/Chest/Shoulders) and 3-4 exercises per smaller muscle groups(biceps/triceps). Also, proper core training, low back and abs will also remain important as this is where much of your body's power and support comes from in all aspects of life whether lifting or just performing daily activities.
Try browsing this website for specific ideas on exercises for each body part.
http://www.exrx.net/Exercise.html
A typical week would be:
Day One
Back/Biceps
Day Two
Chest/Triceps
Day Three
Shoulder and Traps
Day Four
Legs-all major components---quads/hamstrings/glutes/calfs
Core training can be done every other day or so.
Basic Sit-ups/crunches etc. will suffice
Any more questions??? :Banane47:
