[noob1992]

Hey yall. Im new to the forum. My name is Nathan. I am 16 yrs old. I am 5'11''. I weigh 135lbs. Im beginning to weight lift. This means i am just starting out. This is my first time weight lifting. What is a good routine for building mass since I am just starting out. Also, is protien supplements good for me now or should I wait?

[HeavyGunner]

Welcome to bodybuilding.
if you take alook around the forums you'll find TONs of helpfull stuff.
yeah i think at 16 you'll be fine to take some multi-vitimins and some protein shack.
But you gata keep in mind, its mostly about the food.
If you eat good and lift good, you'll look good.
and when your bulking you gata keep in mind to drink LOTS of water,
And get itleast 8 hours of sleep.
Other then that im pretty newb myself and im sure your gana get some,
More helpfull guys in this thread, Theres alot to know and to learn about Bodybuilding.
Surprisingly its not just about lifting heavy weights, Its a lifestye.

[Blitzkrieg]

Since you're just starting out, I would stick to compound movements (bench press, squat, deadlift, rows, military presses, etc) 3 times a week or so, for at least a month, these will surely make you grow and give you some nice gains, stay in the 8-12 rep range which is ideal for strength and size.

I wouldn't go out and buy any supplement just jet, your diet should be consistent enough to cover your macronutrient needs. Eat big, lift big and get plenty of sleep bro, welcome to the Dungeon!

[KM]

Originally Posted by noob1992

Hey yall. Im new to the forum. My name is Nathan. I am 16 yrs old. I am 5'11''. I weigh 135lbs. Im beginning to weight lift. This means i am just starting out. This is my first time weight lifting. What is a good routine for building mass since I am just starting out. Also, is protien supplements good for me now or should I wait?

For starters bro, focus on the compound movements. Meaning focus on the exercises that work on more than one muscle. There's 3 of these that are essential to muscle mass; squats, bench press and deadlifts.

Look around the forum for workout routines, you'll find one you want. As far as beginning, really try to work on your diet. Any questions about that as of now, search the nutrition forum or ask!

Protein is fine bro.

[TheWall]

For you being only 16 years old, there will be no need to take anything to dirastic yet. Keep to the basics, protein, complex carbs pre-workout, simple carbs post workout, and moderate fat intake.

Good Protein- Lean steak, chicken, cheese, whey... etc.
Good Complex Carbs- Whole Wheat anything, stuff that isnt processed alot
Simple Carbs- White bread, bleached pasta (white pasta).. etc
Good Fats-Olive Oil, nuts (almonds are the best I think)

Start out with a basic 4 or 5 day split, don't go crazy with tons of sets and reps. Start out at a weight you are comfortable with and just adjust as you go. You could probably keep a log book of the weight you lifted and what not to help in your progression.

You diet at 16 should be 1-1.5 grams of protein/lb of body weight. 2-3 g carbs/lb body weight, and what ever fat you take in... so be it (or at least that is how I feel).

Keep to the basics, basic foods and basic lifts.

Basic lifts-
Flat Bench Press (barb or dumb)
Military Presses (barb or dumb)
Chin Ups or Pull Downs
Dead Lifts
Squats
Stiff Deads
Barbell curls
Skull Crushers

Set up a 4 or 5 day a week program, we could help you or you can search the forum.

Other than that... any more questions just asked, alot of bright people around here to help you with your ever need.

Good Luck,
Wall

[KM]

Originally Posted by Blitzkrieg

Since you're just starting out, I would stick to compound movements (bench press, squat, deadlift, rows, military presses, etc) 3 times a week or so, for at least a month, these will surely make you grow and give you some nice gains, stay in the 8-12 rep range which is ideal for strength and size.:

Beat me to it! lol. But 8-12 rep range wouldn't be the best way to go, focuses on the sacroplasm. I'd say start off with focusing on your form, as gains in the beginnings of working out are neurological adaptions, so a dramatic increase in strength/size will be present anyway,.

[ZackKnight]

Damn everybody basicall covered it.

You seem like a really nice kid. Glad to see somebody with some manners in the dungeon. It's been few and far between lately that we've had new people that were as nice and polite as you.

Welcome to the Dungeon. If you ever need anything don't hesitate to ask or PM me and some of the other guys. We're always here to help!

[titty]

covered it i would go for the 6-10 rep range instead of 8-12 it helps me more with mass so u could try it

[Ilikebodybuilding]

also man try a little core work its good for increasing stability and helps you in every exercise you do three main ones again are the squat, dead lift and bench
welcome bro and good luck

[chrispghmuscle]

Welcome to the dungeon, nice to have you here.

You guys are soo on it.. damn that's so cool. Nice job everyone.

[KM]

Originally Posted by Ilikebodybuilding

also man try a little core work its good for increasing stability and helps you in every exercise you do three main ones again are the squat, dead lift and bench
welcome bro and good luck

Great suggestion, but he's in the very beginning of the game. Maybe as he gets further into lifting he could involve some local/global core movements in there. But nonetheless, core plays a huge role in compound, torso stabilizing movements.

Nice idea man.

[CNovaJason]

Yo Nate, I told you the dungeon was a great place to go for suggestions. Even though I've been lifting for 11 years, I STILL come here for tips all the time. LIsten to these guys, they know what they are talking about. By the way fellas, this kid is my cuz. He is just starting out and I told him the dungeon is a great place to hit up. Thx for all the replies and nice remarks!
WELCOME TO THE DUNGEON!!