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  1. #1
    Seasoned M&S Veteran Nyghtbringer's Avatar
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    Default The Noob Teenagers Guide To Muscle

    Read article version here:

    http://www.muscleandstrength.com/art...ng-muscle.html

    INTRODUCTION

    This was written by a teenager for teenagers. Like most people, I was lost and didn't know my way around a gym when I first started. Thanks to this site, I now know a lot, I don't consider myself a professional or some sort of fitness guru by any means at all, but I believe I know what I need to know. So, I'm hoping this guide will be a good start to your learning


    MOTIVATION

    Without motivation, you won't have the drive to get the body you want, which will actually impact how much effort you put into a workout. Ask yourself....."Why do I workout?" Is it to impress people? Make you feel good about yourself? Whatever the reason, you should think about it. I know this might sound vain, but after you've finished working out, check yourself out in the mirror, after a tough workout and your all pumped, your body fills out and shapes the way you wish it did and it does make you look good, that inspires you.

    WORKING OUT WHILE ILL

    If you come down with an illness you should just wait for it to clear before working out again. Your body needs to fight the virus and working out will put your body under more pressure and you'll spread the virus around the gym.

    WARMING UP/COOLING DOWN/STRETCHING

    It is important to warm up before a workout & cool down and stretch after a workout. Doing so will help prevent injuries, get you into shape and make you more flexible. It'll also help with DOMS (Delayed Onset Muscle Soreness) which is basically pain or stiffness you feel after a day or two of a tough workout. If you happen to feel this pain then don't worry, it is normal.

    REST

    Without rest, your muscles will not grow. Going to the gym everyday and doing bicep curls everyday will not make your biceps grow. If you repeatedly go to the gym, working the same muscle group with extreme intensity, you won't make it grow, you will damage the muscle and possibly make them shrink, "less is more" in the case of weightlifting. Any routine on this site will keep you right.

    FORM

    To build muscle effectively you need to lift with good "Form". Meaning, only the muscle group that the excercise targets should be used. If you feel that your form is poor, lower the weight, there is no shame in that. Lifting a light weight with good form is better than lifting a heavy weight with poor form. It doesn't matter that the guy next to you is lifting a weight much heavier than you, you need to focus on what YOU are doing.

    COMPOUND/ISOLATION EXCERCISES

    What is the difference between a Compound excercise & an Isolation excercise?

    Compound exercises target more than one muscle group, while isolation excercises target one muscle group. Compound excercises are generally better because:

    1) The increased amount of muscles used will send out a "distress call" to release more hormones, like testosterone, which helps make your muscles grow.

    2) You can normally handle a heavier weight with Compound excercises.

    Some compound excercises: Squats, Deadlifts, Chin-ups, Bench Press, Military press, Dips.

    Don't miss out on these excercises. Thier tough & that's the point, you'll get the results you want from them. If a workout is "easy" then you didn't push yourself hard enough.

    BEGINNER ROUTINES

    As a beginner you will need to start on a beginners routine. This will allow your muscles and tendons to get ready for tougher routines and will allow you to practice your lifting form. Here are the beginner routines from this site:

    https://www.muscleandstrength.com/wo.../beginner.html

    ABDOMINALS

    You may know someone real skinny, they never workout, but thier abs are really visible, it's because thier bodyfat precentage is low. If you want visible abs you need a low bodyfat percentage, around 10% or below. It doesn't matter how many sit-ups, crunches or leg raises you do, your abs won't be visible without a low bodyfat percentage. Saying that, you shouldn't NOT do ab excercises just because you can't see them.

    DIET

    I shouldn't call it a "Diet", but a "Lifestyle". It's something you'll always have to do, you can't just get the body you want and then stop "Dieting", or you'll eventually lose everything you've worked hard for. Dieting is THE most important part of muscle building.

    BULKING

    If you want to bulk your going to have to eat 500 more calories than your body burns of a day, so by the end of the week you will have gained 1lb in bodyweight. If you need to work out how many calories you need to eat a day use this site calculator:

    http://www.muscleandstrength.com/too...alculator.html (Remember to add 500 to this number)

    Next, you need to figure out what to eat and create a meal plan, this is difficult at first but it's easy once you learn. For best results, split the calories up so 30% is protein, 50% is carbohydrates & 20% is fat. This is called a PCF Ratio.

    So let's say your daily calorie intake is 3000:

    50% of 3000 - 1500 Calories /4 = 375g Carbs
    30% of 3000 - 900 Calories / 4 = 225g Protein
    20% of 3000 - 600 Calories / 9 = 60g Fat

    So this person needs to eat a total of 375g of Carbs a day, 225g of Protein a day and 60g of fat a day. I divided Carbs and protein by 4 because they contain 4 calories per gram and I divided fat by 9 because fat contains 9 calories per gram.

    With me so far?

    It's reccommended to eat about 6 meals a day spread out over roughly 3 hours, so you divide the total number of carbs, protein and fat by 6 to find out how much of it you need per meal:

    375g Carbs / 6 - 63g Per meal (6x a day)
    225g Protein / 6 - 38g Per meal (6x a day)
    60g Fat / 6 - 10g Per meal (6x a day)

    Now that you know how much to eat, you need to know what foods to eat, there are several tables in this article showing you what foods you can eat and it also shows thier nutrition values:

    http://muscleandstrength.com/article...ding-diet.html

    Look through that list and create a meal plan using the foods you like.

    CUTTING

    "Cutting" is removing excess fat while maintaning muscle. This will give you your "Ripped" look.

    Here is a lengthy article on how to cut, it's a good read.

    http://www.muscleandstrength.com/art...ng-muscle.html

    SUPPLEMENTS

    Supplements are NOT needed, but they can help. Before you think about taking any supplements, make sure your diet is in check, otherwise the supplements will do you no good. Seriously they won't, I know from experience.

    Some of the supplements available to you:

    Whey: Is the highest quality of protein available and is a must if you want to supplement. Probably best taken upon awakening and in your post workout (PWO) shake (The shake immediatly after your workout).

    It's basically a quick and easy way to get your protein.

    An example of a Whey product: ON Whey

    Creatine: Put simply, as soon as you begin lifting, your muscles start to use up it's intial source of fuel (ATP) and it runs out very quickly (a matter of seconds), creatine replenishes ATP, so it'll help you blast through those last difficult reps. A very highly reccommended product. Adding 5g of creatine into your PWO shake will be enough.

    On off days, take it in the morning with water.

    An example of a Creatine product: NOW Creatine

    Dextrose: Basically, if you want the nutrients from your other supplements, to enter your muscle cells quickly, add 60-70g of Dextrose to your PWO shake.

    An example of a Dextrose product: Glycomaize

    Glutamine: I've yet to study Glutamine in much detail, for now, follow this link:

    https://www.muscleandstrength.com/su...glutamine.html

    If you want a constant supply of protein while you sleep you can look into "Casein":

    https://www.muscleandstrength.com/su...n-protein.html

    You can also look into "Animal Pak":

    http://www.muscleandstrength.com/sto...ct-description

    So an example of Post Workout Shake could be:

    30-40g of Whey
    5g of Creatine
    60-70g of Dextrose
    10-20g of Glutamine

    Of course, all your really going to need is Whey and a Multi-Vitamin, but if you can afford the others then feel free. Try avoid creatine until your 18+. I read that it can mess up your bodies ability to produce creatine naturally.

    STEROIDS

    As a teen myself, I understand the hype and attraction to steroids, but don't take them. Your testosterone levels are at thier highest during your teen years anyway. It's risky, stupid and not worth the risk. Even if you gained a lot of muscle on them, you would lose a lot of it coming off of them. I know people who have taken them and I'm aware of the side effects they have had, you can get the same gains naturally and honestly. Steroids are a drug, and as with any drug, there are side effects:

    Stunted Growth
    High Blood Pressure
    Liver Tumours
    Shrinking of the testicles
    Reduced sperm count
    Development of breasts
    Baldness
    infertility

    Well that's about it for my guide, I think it covers the basics of what you need to know. If there is anything you don't understand, there are still PLENTY of other articles and experienced members to learn from.
    Last edited by Nyghtbringer; 12-11-2009 at 09:59 PM.

  2. #2
    M&S Elite Member donnnnay's Avatar
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    Default

    can anyone say sticky? good info! rep+ for your efforts!

  3. #3
    M&S Power User Stovebolt's Avatar
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    Thumbs up

    Quote Originally Posted by Nyghtbringer View Post
    And with our competitively-priced (Free) information, we can turn that Frankenstein you see in the mirror every morning into a Franken-fine!
    That right there is worth a rep, but I'll give you some for your knowledgeable info as well!

    I'm glad that picture isn't you, I was afraid you were on your way to a Village People reunion concert...

    Great job with the post man, looks like you're learning a lot!
    "The truth may only be revealed to those who truly seek it. Otherwise, it is lost in the lies."

  4. #4
    Seasoned M&S Veteran
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    Default

    You sure that pic isn't you in your workout gear?

    The best thing about this post is that it shows you've actually bothered to learn about what your doing and that is the key to actual success. It's alright reading what your supposed to do but knowing why your supposed to do it is the point at which most people actually start to really improve.

    +rep and I just wish I'd have known that when I was your age, rather than doing what I did!!

    Now I am starting to sound like an old man, it is true that you turn into your dad with age.

  5. #5
    Seasoned M&S Veteran Nyghtbringer's Avatar
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    Quote Originally Posted by oakbark View Post
    You sure that pic isn't you in your workout gear?
    lol

    Thanks for the positive feedback guys, much appreciated.

    I've noticed some stuff that I could add and I'll add them after work.
    Last edited by Nyghtbringer; 06-07-2008 at 08:41 AM.

  6. #6
    M&S Senior Member Hercules212's Avatar
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    + rep nice bro
    Last edited by Hercules212; 03-07-2009 at 11:25 PM.
    "The worst thing I could be is just like everyone else."- Arnold Schwarzenegger

    Age- 16/Ht-5'10/Wt- 205lbs/Bf- 10.4%/Bench-385lbs/Squat-405lbs :]
    Work hard,Sacrifice everything, Keep looking up

  7. #7
    Ambassador of pain Possum's Avatar
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    Wow nice post rep+

    Nice helmet too
    **30 day no fap challenge** Join me brothers!

    muscleandstrength.com/forum/general-chat/68685-does-no-fap-work.html

    I train to be an athlete not a bodybuilder

  8. #8
    Seasoned M&S Veteran Nyghtbringer's Avatar
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    ~ Updated the guide ~

  9. #9
    M&S Power User Stovebolt's Avatar
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    Guide is looking even better! Don't forget to add "Roid Rage!"
    "The truth may only be revealed to those who truly seek it. Otherwise, it is lost in the lies."

  10. #10
    BGD - Superset Superman muscletrainerdh's Avatar
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    Rep + Nyghtbringer!

    needs a tiny bit of editing, but for the most part very useful!

    Truly shows you've not only been reading, but ABSORBING what we've told/shared with you. Much better than some teens from down under that used to post. LOL

    Dave
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  11. #11
    Seasoned M&S Veteran Nyghtbringer's Avatar
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    Thanks Stovebolt I've added that now

    Quote Originally Posted by muscletrainerdh View Post
    Rep + Nyghtbringer!

    needs a tiny bit of editing, but for the most part very useful!

    Truly shows you've not only been reading, but ABSORBING what we've told/shared with you. Much better than some teens from down under that used to post. LOL

    Dave
    Thanks for the rep+ Dave Yeah I know it needs some editing , anything you want me to specifically change?

  12. #12
    Seasoned M&S Veteran Nyghtbringer's Avatar
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    I'm bumping this because I've just edited it again.

    Hope it's useful

  13. #13
    Seasoned M&S Veteran macca's Avatar
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    Just keeps getting better, nice work mate.
    Live every day as if it's your last. Because one day you will be right.

  14. #14
    Seasoned M&S Veteran Nyghtbringer's Avatar
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    I've made some more slight changes.

    Seriously if anyone new to weight lifting has found this useful please let me know, I want to know if I've helped someone :P.

  15. #15
    Seasoned M&S Veteran Nyghtbringer's Avatar
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    Hey guys, updated the guide once again. If anyone wants me to add anything or see's anything that needs changed let me know.

  16. #16
    The Strategist Frankoman's Avatar
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    Quote Originally Posted by Nyghtbringer View Post
    I've made some more slight changes.

    Seriously if anyone new to weight lifting has found this useful please let me know, I want to know if I've helped someone :P.
    It's helped me, I'm new at this and trying to get stronger in the offsession for sports. Thanks for the advice! + Rep
    "If a job is worth doing, it's worth doing properly."

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  17. #17
    Banned snowycards's Avatar
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    ty i just learned about the animal pak!

    i probably wont use it though, rep+!

  18. #18
    NOT ripped, NOT concerned LtL's Avatar
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    Awesome! Rep +

  19. #19
    Muscle & Strength Boss Damien's Avatar
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    This is a great post mate, keep adding to it as it needs it - top work, rep+
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  20. #20
    Seasoned M&S Veteran Nyghtbringer's Avatar
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    Quote Originally Posted by Damien View Post
    This is a great post mate, keep adding to it as it needs it - top work, rep+
    Thanks for the sticky and rep+

    I have added more detail to the supplement section for now. There's a 10,000 character limit, which I've actually used up (And I've had to delete some stuff), would there be any chance of increasing the character limit? So I can add more

  21. #21
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    Default How many reps?

    Thanks for the advice
    but im 14
    and i weigh 140 and i have been workin out for 12 months now and im still not sure how many reps i should be doing
    Plz help and advice would be useful

  22. #22
    Moderator Scrutiny's Avatar
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    Quote Originally Posted by Breazy5 View Post
    Thanks for the advice
    but im 14
    and i weigh 140 and i have been workin out for 12 months now and im still not sure how many reps i should be doing
    Plz help and advice would be useful
    Hi mate, by looking at your profile it says you are trying to get 'Huge'
    Since your 14 i would stick in the 8-10 rep range for muscle building.

    To be safe you should start at 10 reps and work your way down to 8 after a little bit of experienced has been gained.
    Consistency is the key

  23. #23
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    Thanx 4 the help

  24. #24
    Will rep for Zyzz posts TBtaylor52's Avatar
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    After being on this site for quite awhile now. I have never once seen this. This is a great thread.
    RIP Zyzz 03/24/1989 08/06/2011. Veni Vidi Vici. Son of Zeus. Brother of Hercules. Father of Aesthetics.
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  25. #25
    Seasoned M&S Veteran Nyghtbringer's Avatar
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    Thanks for the positive feedback TBtaylor

 

 

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