home weight training

[chopsueytkd123]

hey all. to get straight to the point, im a 15 year old male, looking to build muscle for MA. mainly i wanna build up my arms, shoulders, abs, and chest. my legs are already pretty built. i have a set of 12 lb dumbells, but i can curl them easily so i do about 100 reps. any advice as to how i can build some muscle effectively and somewhat quickly?

[vadrip]

Seeing as how you are a teenager I think you should ask your school's wrestling coach about diet and exercise because wrestling coaches are the best at getting you in peak condition.

[darkrelevance]

definitly hit the weight room. find a gym, or use your schools weight room.
if your goal is to build maximum strength/bulk up, lift for strength by doing sets of 3-5 on weight near your max.

i suggest you do bench press, squats, shoulder/military press, dead lift, and perhaps some pullups/rows. if you can do some power cleans, those are nice too. those are what i would say are most useful for developing overall functional strength for MA.
i wouldn't worry so much about doing curls or any isolation excercises. you want to try and do compound excercises that work more than one muscle group at a time. in my opinion those are the most useful.

and dont forget about muscular endurance. you should mix in workouts with higher reps and lower weight to build endurance. In my opinion, endurance is just as important as strength when it comes to MA.

[chopsueytkd123]

workout plan

ight, thats all really helpfull guys. thanx a lot. i was also wondering about what my overall workout plan should be. we learned how to set up a plan in gym last year but i didnt really pay attention lol i guess im doin well on endurance then cuz all im doing is sets of 100 to 120 of 12 in bicep curls lol i would appreciate any advice whatsoever thanx all

[vadrip]

In any beginning basic weightlifting program do about one or two warmup sets of very light weights do anywhere from 3-4 sets ranging from 10-12 reps for more endurance or 6-8 for strength. The warmup sets is usually between 15 or more reps just to get the blood circulating before progressing into heavier weight. Do some joint rotations before exercising and stretch after your workout.

[Staple]

Yep bro,
if you are 15 years old, I would not go crazy with weights. Keep it light. Also, sorry for being a pain in the '' '', what do you mean by your legs already build? Do you work them out, or you will just leave them along to bulid on their own?

[chopsueytkd123]

Yep bro,
if you are 15 years old, I would not go crazy with weights. Keep it light. Also, sorry for being a pain in the '' '', what do you mean by your legs already build? Do you work them out, or you will just leave them along to bulid on their own?

nah, its ight man. constructive criticism is good for ppl lol. i mean that my legs are already pretty built (for my age, at least), cuz i can leg press 340 right now. i work them out about once a week, whenever we're in the weight room for gym, but i only do 1 set or so of about 280-300.