Making my muscles grow?

[CheeseRocks32]

Hey I was wondering how long I should lift weights for until my muscles actually start growing. I remember reading something that sayed they won't grow until I push them past their normal limit. I also remember my friend saying that they snap or something if I push them too far.
So should I just lift weights until I feel a bit of pain, or lift until I can't lift them anymore?

[dbowles]

No, no and again no.


First you need to start out with compound movements, squats, deadlifts, and bench are the 3 main lifts. Since I am assuming you are new I would suggest a simple program like so;

Workout A

Warmup/Dynamic Stretching
5x5 Barbell Front Squat
Incline Bench Press 5x5
Bulgarian Split Squat 2x 6-8 (each side)
One Arm Row 2x6-8 (each side)

Workout B

Warmup/Dynamic stretching

Chinup 5x5 (add weight if needed)
Hang Clean and Press 5x5
Cable Pull throughs 2 x 6-8
Weighted Situps 2 x 6-8


Workout C

Warmup/Dynamic Stretching

Elevated Trap Bar Deadlift 5x5
Dips 5x5 (add weight if needed)
Cable Rows 2x 6-8
Reverse Hypers 2x6-8


I would also recommend foam rolling before/after each workout.

The most important part for getting big though is your diet. To get big you need to eat, and lift hard. Also realize that muscles dont grow in the gym, they grow out of the gym when you rest. I would say to do this workout for 4-5 weeks. Be sure that your form is perfect while doing these, and if your form faultures it is rep over. This workout takes around 30-60 minutes.

[wrydolphin]

I suggest getting over the puberty bump before really starting weight lifting. Sure, get fit and exercise, but do you really need to worry about size now? Your body is still changing rapidly.

[Prophet]

Eat lots of quality foods! Thats the number one thing you can do for size at your age. Young people these days seem to never eat anything for like 4-5 hours at a time. Allways pack a solid lunch where you could eat something every 2 hours, and eat everything you pack! You will gain muscle if youre exercising (sprinting).

[Dragon Brush]

Eat lots of quality foods! Thats the number one thing you can do for size at your age. Young people these days seem to never eat anything for like 4-5 hours at a time. Allways pack a solid lunch where you could eat something every 2 hours, and eat everything you pack! You will gain muscle if youre exercising (sprinting).

Wow. Young people in B.C. must be a lot different then they are here in N.B., haha. :p The ones I know here can't keep their noses out of the refridgerator.

Sadly, most young people don't eat right though.

dbowles, I somehow have a feeling that your post may have been a bit mind boggling for the OP, seeing as how he doesn't even know how lifting should feel. Nice routine though.

Cheese boy, if you're looking to gain muscle MASS, which means getting bigger, then you'll want to use a moderate weight for your lifts that you can perform 8-15 (shoot for 12, I'd say) consecutive repetitions with. A group of consecutive (one after another) repetitions is called a set. So after you do 12 of one lift, take a short rest (a couple minutes), then rattle off another 12. Do this a few more times, then move on to a different lift.

But from what I can discern of your weight lifting knowledge, I would highly recommend getting a friend (neither of the two you mentioned) who is GENUINELY KNOWLEDGEABLE in fitness to guide you through it. Weight training is a little more complex than simply lifting heavy stuff.

[Prophet]

Wow. Young people in B.C. must be a lot different then they are here in N.B., haha. :p The ones I know here can't keep their noses out of the refridgerator.

Sadly, most young people don't eat right though.

dbowles, I somehow have a feeling that your post may have been a bit mind boggling for the OP, seeing as how he doesn't even know how lifting should feel. Nice routine though.

Cheese boy, if you're looking to gain muscle MASS, which means getting bigger, then you'll want to use a moderate weight for your lifts that you can perform 8-15 (shoot for 12, I'd say) consecutive repetitions with. A group of consecutive (one after another) repetitions is called a set. So after you do 12 of one lift, take a short rest (a couple minutes), then rattle off another 12. Do this a few more times, then move on to a different lift.

But from what I can discern of your weight lifting knowledge, I would highly recommend getting a friend (neither of the two you mentioned) who is GENUINELY KNOWLEDGEABLE in fitness to guide you through it. Weight training is a little more complex than simply lifting heavy stuff.

Solid advice.

On the set/rep scheme: Good advice, very relevent to his age as well. Cheeserocks, your connective tissue will develop to be very strong if you follow his advice. At your age, it is very important to develop a strong base. If done right, injuries later on in life will be minimal, and youll be one strong mofo if you stick with it till youre 40 years old :P

When someone is first starting the in weight lifting game, I allways advise that they work the connective tissue before going for max strength increases.


:topic:Yeah, people over here seem to not eat nearly as much as people in N.B. I know, I lived in St. John for 5 years haha.

[CheeseRocks32]

I'm not looking for mass. Just big enough muscles to throw strong punches and use heavy weapons. I don't want my muscles too big because I want a kinda balance between power and speed.

[Prophet]

I'm not looking for mass. Just big enough muscles to throw strong punches and use heavy weapons. I don't want my muscles too big because I want a kinda balance between power and speed.

Don't worry about getting "too big". Thats not gonna happen haha. And besides, if youre lifting right and eating right, those "big" muscles are whats gonna make you fast and strong.

Remember a big muscle doesnt mean a slow muscle. Look at Olympic sprinters, ...most of them are very big guys. If you met one on the street you would know what I mean.

And look at Olympic weight lifters, those guys have the most "powerful" legs in the buisness. They often get verticle jumps of 30+ inches. Imagine how hard they could kick haha.

[Dragon Brush]

:topic:Yeah, people over here seem to not eat nearly as much as people in N.B. I know, I lived in St. John for 5 years haha.

Well, now that everyone over here seems to want to move out west, you can have some of our fat kids for your schools.


I'm not looking for mass. Just big enough muscles to throw strong punches and use heavy weapons. I don't want my muscles too big because I want a kinda balance between power and speed.

Big muscles do not necessarily mean strong muscles. Compare the relative strength and size of bodybuilders and Olympic lifters.

Plus, big muscles won't necessarily slow you down. You'll inevitably gain some muscle mass, but without EXTREME effort you won't turn into some kind of ox or anything.

As as for power and speed, speed is a crucial element in power. So is strength. Just make sure that you balance your weight training with other training, like a good solid punching bag routine, and you'll get the balance you want. Too many martial artists assume that weight training is irrelevant to their performance, and thus never realize their full potential.

[Dragon Brush]

Don't worry about getting "too big". Thats not gonna happen haha. And besides, if youre lifting right and eating right, those "big" muscles are whats gonna make you fast and strong.

Remember a big muscle doesnt mean a slow muscle. Look at Olympic sprinters, ...most of them are very big guys. If you met one on the street you would know what I mean.

And look at Olympic weight lifters, those guys have the most "powerful" legs in the buisness. They often get verticle jumps of 30+ inches. Imagine how hard they could kick haha.

I must have been writing my post at the same time. :p Looks like I was on the right track, anyway.

Some of CheeseRocks' questions sound like mine when I first joined MAP. I had some pretty interesting delusions about weight training. :confused:

[Prophet]

Too many martial artists assume that weight training is irrelevant to their performance, and thus never realize their full potential.

Very true. Acctually, I had a fighter come to me a couple months ago and ask how he could get more power for his fight that was coming up. I trained him for 2 months on the iron with fantastic results.

His fight was last night. "summer slugfest 2007" Held at western speedway Langford B.C. He won the fight.

[CheeseRocks32]

Okay time to get a punch bag ^.^
It's not gonna tear down my ceiling is it? (I live in a flat).
The last thing I need is a whole in my neighbour's floor, her rave music is already loud enough >.<

[Prophet]

Okay time to get a punch bag ^.^
It's not gonna tear down my ceiling is it? (I live in a flat).
The last thing I need is a whole in my neighbour's floor, her rave music is already loud enough >.<

Hang it from a stud ...for sure!

[Dragon Brush]

Okay time to get a punch bag ^.^
It's not gonna tear down my ceiling is it? (I live in a flat).
The last thing I need is a whole in my neighbour's floor, her rave music is already loud enough >.<

Well then, the horrible shaking the punching bag will cause through the whole building will pay her back for some of that raving. ;)

[CheeseRocks32]

Well then, the horrible shaking the punching bag will cause through the whole building will pay her back for some of that raving. ;)

Good point xD

[Incredible Bulk]

I suggest getting over the puberty bump before really starting weight lifting. Sure, get fit and exercise, but do you really need to worry about size now? Your body is still changing rapidly.

i suggest the opposite, your body is producing the most natural free flowing testosterone you will ever see in your life, on top of the new stimuli which is weight training, you will see some good changes.

if you want to start lifting try and find someone to tag along with for training so you can learn the ropes and to ensure your not doing crazy things like one handed bench press. (yes i tried once at 12) :p