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I will have to starve myself again...

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Nicky
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« Reply #30 on: October 09, 2010, 10:41:16 AM »
Quote from: benchfordeath on October 03, 2010, 11:05:17 AM
Deadlift (straps) 10x3
45º Leg Press 3x6-8
DB Lunges (with straps) 4x10-12
GHR 3x8
Seated Calf Raises 3x15-20

3x/Week!

Get To It!

^ basically what he said. By the look in your pics you REALLY need to add muscle so start a strengh program and eat at your TDEE.
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M@rtin
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« Reply #31 on: October 09, 2010, 11:46:53 AM »
Quote from: Nickyz on October 09, 2010, 10:41:16 AM
Deadlift (straps) 10x3
45º Leg Press 3x6-8
DB Lunges (with straps) 4x10-12
GHR 3x8
Seated Calf Raises 3x15-20

3x/Week!

Get To It!

^ basically what he said. By the look in your pics you REALLY need to add muscle so start a strengh program and eat at your TDEE.

Yes I know I'm pretty weak. But this is why I'm here  Smiley
I need a gym membership or at least more equipment to do these exercises. But that's gonna be expensive   Sad
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dannyc1990
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« Reply #32 on: October 09, 2010, 11:50:00 AM »
Quote from: M@rtin on October 09, 2010, 11:46:53 AM
Quote from: Nickyz on October 09, 2010, 10:41:16 AM
Deadlift (straps) 10x3
45º Leg Press 3x6-8
DB Lunges (with straps) 4x10-12
GHR 3x8
Seated Calf Raises 3x15-20

3x/Week!

Get To It!

^ basically what he said. By the look in your pics you REALLY need to add muscle so start a strengh program and eat at your TDEE.

Yes I know I'm pretty weak. But this is why I'm here  Smiley
I need a gym membership or at least more equipment to do these exercises. But that's gonna be expensive   Sad

What equipment do you have? How much weight? Barbells?
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Bench PR - 80kg - 20/2/11
Goal - 100kg
M@rtin
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« Reply #33 on: October 09, 2010, 12:04:21 PM »
Quote from: dannyc1990 on October 09, 2010, 11:50:00 AM
Quote from: M@rtin on October 09, 2010, 11:46:53 AM
Quote from: Nickyz on October 09, 2010, 10:41:16 AM
Deadlift (straps) 10x3
45º Leg Press 3x6-8
DB Lunges (with straps) 4x10-12
GHR 3x8
Seated Calf Raises 3x15-20

3x/Week!

Get To It!

^ basically what he said. By the look in your pics you REALLY need to add muscle so start a strengh program and eat at your TDEE.

Yes I know I'm pretty weak. But this is why I'm here  Smiley
I need a gym membership or at least more equipment to do these exercises. But that's gonna be expensive   Sad

What equipment do you have? How much weight? Barbells?

3 dumbbells, 2 x 5kg and 1 x 10 kg. My parents hate weights and they're not gonna pay me the gym-membership. I buy new weight plates & equipment if it's really necessary. But I don't know if I need Barbells yet.
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dannyc1990
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« Reply #34 on: October 09, 2010, 12:06:59 PM »
Quote from: M@rtin on October 09, 2010, 12:04:21 PM
Quote from: dannyc1990 on October 09, 2010, 11:50:00 AM
Quote from: M@rtin on October 09, 2010, 11:46:53 AM
Quote from: Nickyz on October 09, 2010, 10:41:16 AM
Deadlift (straps) 10x3
45º Leg Press 3x6-8
DB Lunges (with straps) 4x10-12
GHR 3x8
Seated Calf Raises 3x15-20

3x/Week!

Get To It!

^ basically what he said. By the look in your pics you REALLY need to add muscle so start a strengh program and eat at your TDEE.

Yes I know I'm pretty weak. But this is why I'm here  Smiley
I need a gym membership or at least more equipment to do these exercises. But that's gonna be expensive   Sad

What equipment do you have? How much weight? Barbells?

3 dumbbells, 2 x 5kg and 1 x 10 kg. My parents hate weights and they're not gonna pay me the gym-membership. I buy new weight plates & equipment if it's really necessary. But I don't know if I need Barbells yet.

You don't really need barbells, dumbbells can be used. You will some more weight though, getting bigger is all about adding resistance, if your to use those 5kg and not increase them, there will be no increase in size neither.
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Bench PR - 80kg - 20/2/11
Goal - 100kg
M@rtin
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« Reply #35 on: October 09, 2010, 12:37:22 PM »
Quote from: dannyc1990 on October 09, 2010, 12:06:59 PM
Quote from: M@rtin on October 09, 2010, 12:04:21 PM
Quote from: dannyc1990 on October 09, 2010, 11:50:00 AM
Quote from: M@rtin on October 09, 2010, 11:46:53 AM
Quote from: Nickyz on October 09, 2010, 10:41:16 AM
Deadlift (straps) 10x3
45º Leg Press 3x6-8
DB Lunges (with straps) 4x10-12
GHR 3x8
Seated Calf Raises 3x15-20

3x/Week!

Get To It!

^ basically what he said. By the look in your pics you REALLY need to add muscle so start a strengh program and eat at your TDEE.

Yes I know I'm pretty weak. But this is why I'm here  Smiley
I need a gym membership or at least more equipment to do these exercises. But that's gonna be expensive   Sad

What equipment do you have? How much weight? Barbells?

3 dumbbells, 2 x 5kg and 1 x 10 kg. My parents hate weights and they're not gonna pay me the gym-membership. I buy new weight plates & equipment if it's really necessary. But I don't know if I need Barbells yet.

You don't really need barbells, dumbbells can be used. You will some more weight though, getting bigger is all about adding resistance, if your to use those 5kg and not increase them, there will be no increase in size neither.

If you can do more than 12 reps, add some weight, but if you can't do 8 reps you're lifting too much  Smiley
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Goldie
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« Reply #36 on: October 09, 2010, 06:07:22 PM »
Martin, you're 14. You have years of growing and adding muscle mass. Teens add the most muscle toward the end of puberty; yours will come!

You don't need to lose any weight. Concentrate on having good nutrition and a good workout routine that you can stick with. I guarantee if you do this, in a couple years you'll see a huge difference! I know a couple years seems like forever... but think how you were two years ago. You're getting started on being healthy at the perfect time in your life. Just be patient!
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« Reply #37 on: October 10, 2010, 10:43:13 AM »
If you need weights then go to some sports store or sth like that usually they do have a rather cheap pair of dumbells where you can add the weights up from sth like 2kg (without any plate) up to 10 kg your 14 so I guess a pair of such dumbells would cover almost everything that you need Wink
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