Age 13 year old lifting?

[tiplax]

Hi, i've searched but found nothing that could really help me. I play defense on my modified lacrosse team as well as my county, and rec team. I also play football and basketball and am currenty in 8th grade. (I'll be in high schol next year) I weight 145 pounds and am 6 foot 1 inch ( i can run a 6:15 mile if that helps at all). I have never lifted a weight in my life and wondered if i should start. I handel my stick well IMO and check the opposeing attack man hard enough to either wind him and knock him down with a poke, punch him and knock him over, slap his arm to make him drop his stick or lay him out leaving him on the ground. Keep in mind that i am much bigger, height wise than most execpt 3 or 4 of these kid's who average in at 5'5. If you have any advice on what type of lifting program i should go on i would greatly appreciate it. Also keep in mind i am not finished growing. Thanks

[franks2089]

Easy stuff to do would be to get a pull up bar and put it in the door frame. Each time you go into your room do 5 chin ups and 5 pull ups. Also do pushups, triangle pushups, crunches, and use a bath tub or a chair to do dips. Like keep your legs out in front of you and have your hamds on the chair and like lower yourself and come back up.

These are all the thing I could think off that are easy to do since you haven't done anything before.

[laxfolife24]

Easy stuff to do would be to get a pull up bar and put it in the door frame. Each time you go into your room do 5 chin ups and 5 pull ups. Also do pushups, triangle pushups, crunches, and use a bath tub or a chair to do dips. Like keep your legs out in front of you and have your hamds on the chair and like lower yourself and come back up.

These are all the thing I could think off that are easy to do since you haven't done anything before.

yeah doing that would work and you might be able to start with some light weights. My brother is eleven and he works out with my dad and hes still growing. you could give it a try. just do some light weights for a few reps and once you get stronger it will get easier.

[moondog]

Do not max-out to bulk up; lift to tone and/or condition your muscles. Also, it is essential to have proper form. I've had friends who got hurt lifting, and I just laugh at them, since they cannot follow simple rules and/or fundamentals. So silly.

[GBaschski]

Get an older, experienced lifter, like an older brother or your dad to help you out and help you find a good routine...I remember when I was 13, I broke my arm trying to bench press, and I was out for the football season. I was so mad at myself, and it was really embarassing.
I'm a year older now, and a lot wiser, and a lot better lacrosse players. I picked up some 15 pounds dumbbells, and I'm doing good with those. I tried just doing push ups and tricep dips and situps for a while, but those didn't give the kind of results that weights can.
Do curls, hammer curls, wrist curls, tricep...uh..curls, and, you should be good.
Don't do any hardcore lifting, though, you might hurt yourself or hurt your growth.

[bigDman]

http://www.teenbodybuilding.com/derek22.htm
http://www.bodybuilding.com/fun/bbinfo.php?page=TeenTraining

[pkatc]

It's important to remember strength training does not always mean weight lifting. Beginners usually do well with body weight exercises, as previouly discussed. Good body weight exercises are squats, lunges, and their varities, step ups, push ups, pull ups and chin ups. You can add variety to these exercises by adjusting hand positions, grips, change the height of a step up, lunge forward, backward, diagonally. I'd suggest doing a volume of 24-36 reps. That could mean 2x12, 3x8, or whatever # of sets it takes to reach your goal. Try that for 2-3 weeks and see if you make any improvement.

[fattie64]

go out and buy a 25-35 lb olympic weight (find one with hand holes on the sides if you can) and you can do all sorts of lifting with that. at weightlifting for football we usually spend 20-30 mins per day doing that because it is actually better for toning and it increases muscle endurance faster than many other methods. you can do curls, triceps, bench, situps, squats, push press, leg extentions, and a bunch of other crap. just do lots of reps and you'll see results fast

[bigDman]

really exsercizes that require many musles are key
do things like this
Day 1 Chest Bis
3 sets of 10 reps of bench press
3 sets of 10 reps of curls
3 sets of 10 reps of incline bench press
3 sets to faluire of pushups
3 sets of 10 reps of preacher curls
3 sets of 15 reps of wrist curls
3 sets of 10 reps of rev. wrist curls

Day2 rest
Day 3 Back tris
4 sets of 5 reps od Deadlifts
3 sets to failuar of pullups
3 sets to failuar of tricep dips
3 sets to failuar of chinups
3 sets of 10 of bent rows
6sets of 25 of a mixture of sit ups and crunches and oblique work
Day 4 rest
day 5 shoulder legs
3 sets of 10 reps of squats
3 sets of 10 reps of lundges(each leg)
3 sets of 10 reps of squats leg extensions
3 sets of 10 reps of leg curls
3 sets of 10 reps of squats calf rises
3 sets of 10 reps of squats lat rises
3 sets of 10 reps of miltary press



if you dont have acsses to wieghs jugs are the way to go and i highly recomend reading the following article
http://www.teenbodybuilding.com/derek22.htm

heres a great site with vids to show you proper technique of lifts
http://athletics.cc.edu/sportsmed/strengthtrainvideos.asp

[AXL]

really exsercizes that require many musles are key
do things like this
Day 1 Chest Bis
3 sets of 10 reps of bench press
3 sets of 10 reps of curls
3 sets of 10 reps of incline bench press
3 sets to faluire of pushups
3 sets of 10 reps of preacher curls
3 sets of 15 reps of wrist curls
3 sets of 10 reps of rev. wrist curls

Day2 rest
Day 3 Back tris
4 sets of 5 reps od Deadlifts
3 sets to failuar of pullups
3 sets to failuar of tricep dips
3 sets to failuar of chinups
3 sets of 10 of bent rows
6sets of 25 of a mixture of sit ups and crunches and oblique work
Day 4 rest
day 5 shoulder legs
3 sets of 10 reps of squats
3 sets of 10 reps of lundges(each leg)
3 sets of 10 reps of squats leg extensions
3 sets of 10 reps of leg curls
3 sets of 10 reps of squats calf rises
3 sets of 10 reps of squats lat rises
3 sets of 10 reps of miltary press



if you dont have acsses to wieghs jugs are the way to go and i highly recomend reading the following article
http://www.teenbodybuilding.com/derek22.htm

heres a great site with vids to show you proper technique of lifts
http://athletics.cc.edu/sportsmed/strengthtrainvideos.asp

Can you say over-training? Your goal isnt to beat the crap out of your muscles, there is a limit and IMO your routine flies right past that.

I also dont like your split.
Mon. - chest and bi's
Wed. - back and tri's
fri. - shoulders and legs
sat. and sun. off

You have the right idea, 3 days of training per week is good. And I like how you included squats, deads, and bench. But Look at your excerscizes for days one and two. Theyre all the same! curls day one, chin ups day two, Bench press day one, dips day two, your only giving these muscles one day of rest.

Day one; Chest, tri's, shoulders
Day two; Back and Bi's
Day three; legs and abs

Now theres no overlapping, and each muscles will recieve its intended one week of rest.



And quit curling, chin ups do enough.

[bigDman]

imm chinups are fot your back they work the Teres majo Latissimus dorsi Trapezius and hte Rhomboideus
they also work(minor) biceps brachialis and Brachioradialis

they are the best excersize for you back IMHO

i said tricep dips witch if done right do not use your chest(well a little but not much
you shouldnt work out complemtry musles on the same day(chest tris back bi's) its not as affective

curls are the best bicep workout if you really think that is over traning then
Day 1 Chest/bis/abs
Day 2 Off
Day 3 legs/sholder/neck
Day 4 off
Day 5 back/bis/ forearms

another split i like is
Day 1 Chest/bis/
Day 2 Off
Day 3 back/tris
Day 4 off
Day 5 legs
Day 6 forarms/neck/shoulders/traps/core
Day 7 off

it is defeintly not over training with that one rest day you have enogh times to rest

[AXL]

imm chinups are fot your back they work the Teres majo Latissimus dorsi Trapezius and hte Rhomboideus
they also work(minor) biceps brachialis and Brachioradialis

they are the best excersize for you back IMHO
I'm lost, but i never said anything bad about chin-ups.
i said tricep dips witch if done right do not use your chest(well a little but not much Dips are a compound movement. By definition, they should work more then one muscle. So your form is wrong.

curls are the best bicep workout if you really think that is over traning then
Day 1 Chest/bis/abs
Day 2 Off
Day 3 legs/sholder/neck
Day 4 off
Day 5 back/bis/ forearms Curling is an isolation movement, these should be used sparringly. Replace it with a compound movement - chin-ups. Curls are for girls.


another split i like is
Day 1 Chest/bis/
Day 2 Off
Day 3 back/tris
Day 4 off
Day 5 legs
Day 6 forarms/neck/shoulders/traps/core
Day 7 off
it is defeintly not over training with that one rest day you have enogh times to rest I wasn't reffering to the amount of working days as being the cause of the over training. Read my post again, 3 working sets of 10 reps for every exerscize(which you have too many of BTW) is over training. I cant even comment on that split.

[bigDman]

you compared curls to chinups and i was just pointing out its more of a back exserize
dips work the chest and the tirceps but manily work tris

i personaly do 3 sets of 6 reps for must things buut then agian im bulking staring of 3x10 is good

and as long as you keep these work outs under an hour(witch is completly possible) you will be fine

i started of doing something simular to above and was never over trianed
(a good way to tell is take you heart rate before you get out of bed every morn adn if you see a big jump your over triand and should take a day off)

also if you keep overtraining i would defently drop htereps to 6 go into the4 day split and keep the workouts shorter and more intense



here is my biggest friends workouts and hes never overtrained
so if what siad is overtraining whats this

[bigDman]

http://forum.bodybuilding.com/attachment.php?attachmentid=189022
http://forum.bodybuilding.com/attachment.php?attachmentid=189415
heres his work out
my tlf is being gay and wont let me edit

[franks2089]

you compared curls to chinups and i was just pointing out its more of a back exserize
dips work the chest and the tirceps but manily work tris

i personaly do 3 sets of 6 reps for must things buut then agian im bulking staring of 3x10 is good

and as long as you keep these work outs under an hour(witch is completly possible) you will be fine

i started of doing something simular to above and was never over trianed
(a good way to tell is take you heart rate before you get out of bed every morn adn if you see a big jump your over triand and should take a day off)

also if you keep overtraining i would defently drop htereps to 6 go into the4 day split and keep the workouts shorter and more intense



here is my biggest friends workouts and hes never overtrained
so if what siad is overtraining whats this
Dude check your spelling. Oh and this is weight training for lacrosse, so stop posting links to websites for bodybuilding.

[bigDman]

well they are good beginer tips for people that are just starting lifting and plus at the beging strength training for sports and body building are the same... you need a fondaton... you need to start somewere

[Cburylax]

I would start with balance and proprioception work, followed by core stablization movements prescribed after a postural assessment. Also, strength training and bodybuilding should not really be the same when you are training for sports. The exercises, sets, reps, and tempos for sports should be varied instead of doing "3 drop sets per exercise" and splitting down the days into "chest and tris, back and bis, etc". That scheme is straight out of Muscle and Fiction.

All the splits you've posted above are for bodybuilding. If you're going to train like a bodybuilder, you're going to look and perform like a bodybuilder....if you train for athletic movements you will perform like an athlete.

[1/2man1/2amazin]

I would stay away from squats at such a young age. There are some study's that show it can affect the growth along your spine. They results weren't really conclusive, but it's better to be safe than sorry.

And curls are not for girls, that sounds like something a person with skinny arms would say.

[busdriver44]

5'5 for 8th grade is pretty short,is that an exaggeration?If you are strong enough w/o lifting to be a good defensemen, than i think as of now you should be fine w/o lifting. However, it could give you an edge, and prepare you for highschool with the bigger players. I also heard that squats and deadlifts shouldn't be used until you're 16. I think 8th grade is def old enough for most weight lifting exercises as long as you dont go to an extreme level.Which sport are you more serious about, and do you just want an overall good workout to get stronger or are you looking for a workout specific to a certain sport to take your game to the next level?

if you're just looking for an overall routine just because you want to be stronger than i would suggest doing maybe 2 exercises per muscle, 1-3 times a week. When you recover, your kidneys and other parts have to recover too. That means that your body doesn't care that you did chest on Monday, if you do arms on tuesday you're going to mess yourself up.


The first 3 weeks you decide to start working out(if you do decide) try doing only one set with the amount of reps you plan on using and the amount of weight. This will help you figure out the weight/ exercise/ form/ schedule that you plan on using and condition your muscles. This way, you can change things about your routine and it wont be too big of a deal. It'll let you experiment with things, and really get your form down. bodybuilding.com has a bunch of exercises that you can do that will show you good form. You can also go to the gym with an experienced person that would workout with you and be a spotter. Just because someone looks very muscular, doesn't mean that they have good form, so really refer to that website.

There is some more advice i could give you, but most people wouldn't take the time to read such a long post. If you do read this and have questions you can always PM me. let us know how it turns out

[seanletsflytwo]

just dont hurt yourself, there is nothing that ticks our coach more than getting hurt doing somthing stupid

[NickBritt]

145 and 6'1 haha your soo lanky i'm 6'2 170 and i'm pretty damn lanky

[lacrosseplayer8]

high school football team should be holding workout in the morning and u should do that