Acronyms and lingo used in this FAQ and board:
Reps: Repetitions. The number of times you repeat a movement in a set.
Set: The number of reps done consecutively between breaks (1 set of 8 reps; 2 sets of 12 reps each etc.).
DOMS: Short for
Delayed
Onset
Muscle
Soreness, which is the soreness you experience a day or two after working out.
Split: Dividing your workout between muscle groups (back, legs, arms, upper body, lower body etc.)
Resistance training: Training with weights or bodyweight to make your muscles stronger / bigger.
Overtraining: Training too much.
I want muscles (or I want to bulk up), what should I do?Can lifting weights stunt my growth?- No. For an explanation please see here.
What equipment do I need?What exercises do I need to do and when?- First of all find out your fitness level: Can you do 30 push-ups with good form (2 seconds up, 2 seconds down) and 7 pull-ups without kicking or swinging?
- If no, and you are under 17, start with this workout.
- If no, and you are older than 17, start out with this plan.
- If yes, and you are under 17, this schedule should work best for you.
- If yes, and you are older than 17, this is your plan.
Can't I just start with the intermediate / advanced workout?- No, because your body has to be conditioned to resistance training first. Have a look at this video and this thread.
So when should I switch to the intermediate / teen workout plan?- Rule of thumb is once you are able to fulfill the above two requirements. Most likely this will take about six months.
Everybody says I need to do squats!- Squats are a good exercise, but for a beginner rather easy to do wrong and you can really badly injure yourself. This video explains it.
I do 50 (100, 500, 1000) dumbbell curls (crunches, lunges etc.) but I'm not getting stronger or bigger!- That's because your muscles need to work against increasing resistance (=weight) to keep growing. When you are able to do 12 reps in good form on the last set of an exercise, it's time to up the weight a little and start at six reps again.
So, how much progress (or how many lbs of muscle) can I expect to see in a year?- Between 5 and 10 lbs - the latter if you are one of the lucky few. From teenagers you often hear anecdotes about having gained 20 lbs in a year, but 15 of those were most likely part of the normal growth process. Also have a look at this chart and read this.
I am doing all I can, but I'm not getting sore.- Soreness (or DOMS) is just one indicator for a good workout. Have a look at this video.
How often should I change my routine?- If you are a beginner you can keep doing the beginner program without any changes until you reach those two requirements.
- If you are intermediate every two months is a good rhythm; it gives your body a chance to work with the exercises you do and makes it easier for you to keep track of progress.
Can't I train my chest (legs, arms etc.) every day to get bigger sooner?- No, your muscles grow when they are resting. More on this here.
I don't have a pull-up bar (or place) to do pull-ups. How can I replace them?- You can't. Pull-ups are essential for a strong back. You can get a door-mounted pull-up bar and if that is not an option, get creative: A strong branch on a tree, a pipe in the basement or one of those steel structures on playgrounds can all be used for pull-ups. See this posting for various alternatives.
But I can't even do a single pull-up!- This video will guide you from negative chin-ups to your first full pull-up and beyond.
I heard you need to eat lots and lots to get muscles. Is it true?How can I tell if I'm overtraining?- There is quite a number of signs and they can be different for different people. Have a look at this video for a thorough explanation.
My left abs (arm, leg, pec etc.) are bigger (smaller, stronger, looks different) than the other!- We all have a stronger (more dominant) side and nobody is really symmetrical. What you can do about it you can read here.
Thanks to Mike and Magnus for contributing to this FAQ.