[quote]Chris Colucci wrote:
Hey other folks giving advice, no offense intended, but please note the following:
[b]I am fourteen years old,[/b] and I am trying to gain strength and also to become leaner.
That absolutely changes the situations and effects the advice that should be offered.
Dude, assuming you have access to a gym (either a membership or you’re using the school weight room)
Monday, Wednesday, and Friday
Squat 2x14 (No weight, keep your feet flat on the floor the whole time)
Push-up 2x14 (On your toes, go until your chest almost touches the floor)
Lunge 2x14 (Alternate legs, 1 rep left/1 rep right)
Pull-up 2x14 (use an assisted pull-up or pulldowns if needed)
Plank 2x15-count (Hold the top part of a push-up, on your toes, arms straight, keep your whole body straight. Count to 15.)
Burpee 2x14 (Ask your gym teacher how to do these, also called a squat thrust)
That’s it. Bodyweight training until you can handle the basics for your own age in reps.
Going straight into free weights or machines right now isn’t the best way to start your training. These basics will lay a solid foundation to move into using the rest of the weight room, and you’ll definitely get stronger and in better shape using them.
How’s the eating? What (specifically) did you eat yesterday?
EDIT: I forgot to add the plank for core/ab work, so I added the plank. Whoops, I are Human.[/quote]
Nevemind made the same mistake as the other guy thought you were saying he had to stick with this program.