1st time postin

[Kapo]

I know very few people who train more than an hour per workout... what allot of us tend to do is a 'split'. This means you split your programm up so you only train one or two parts per session... this way you can train muscles more specificly. This way you can train every day/every other day and get even better results. Supplement wise you got some choices... the basics are getting a protein powder (which you mix into a shake) - try EAS, a multi-vit - best one is probabily Megaman by GNC.

Plus, I'd stick to 12-24 sets per whole workout and no more, or do just dont go over an hour (you just waste energy).

Other supplements you might want to look into are:

- Creatine
- Cardio Breeze
- Ergo-pharm products
- Glutamine
- Flax Seed oil
- Omega 3 fish oil
- Ephedrine/Caffiene/Asparin (commonly named 'The ECA stack')

That will keep you busy a while! ...and there are plenty more...

I checked out the creatine and the lady working there told me something about cycles and i didn't undrstand well, once i take it i have to keep taking it? also from the ones you mentioned are there any possible side effects for young people? i mean maybe i should wait more before taking it, i've been working out for a little over 2 months.
And last are those like natural stuffs? cause my dad doesnt really want me to be taking any supplements he thinks everything's steroids...
sorry if i sound stupid but im really to all this

 

[GoldenDelicious]

elo

in brief, growing a body is like growing a plant. more sun, more fertiliser and more water isnt going to make a plant big and strong - it can hurt or even kill it. what you need to do is provide the right conditions for your body to grow, and that is based on:

training
food
sleep

sleep is simple. just get enough of it.

taining is a bit more complicated. for a natural trainer (you) train for less than an hour, but keep it INTENSE. if you train for a long time, the hormones in your body that break it down are released more, and you will actually shrink. this is what everyone refers to as overtraining. the idea is to get into the gym and do what is required to stimulate growth, AND NO MORE. so. 45-60 minutes, heavy and hard. only do a couple of muscle groups at a time (ie chest and tris, back and bis, legs, shoulders abs is a common 4 day routine)

then theres food. the basic principle is to eat many times a day (ie 6 or so) with a serve of carbs and protein in each meal. something along the lines of 30g of each, in each meal. make sure one of those meals is immediately after a training session. keep fat down or you, ah..get fat

thats it. bodybuilding basics in a nutshell. keep reading, youll fill in gaps.

oh, and stick to it. the difference between the guys that have good bodies and those that dont, mostly, especially at your age, is perseverence.

nice setup, by the way

 

[slat1]

I agree that all you need for supplements is protien!
At your age your body is producing a ton of testosterone. You can make great gains just by eating and working out right.
I'm in my 30's so I only hit everything once a week. You can probably hit everything twice still.
Here is what I do:
Monday - chest
Tuesday - back
Wednesday - shoulders
Thursday - arms
Friday - legs
*Keep up the cardio too. You will get a ton of women if you are lean and in good shape!
Best of luck!

 

[Vicious cycle]

Best of luck! Train hard and read, read, read!

 

[Assertive Guy]

I checked out the creatine and the lady working there told me something about cycles and i didn't undrstand well, once i take it i have to keep taking it? also from the ones you mentioned are there any possible side effects for young people? i mean maybe i should wait more before taking it, i've been working out for a little over 2 months.
And last are those like natural stuffs? cause my dad doesnt really want me to be taking any supplements he thinks everything's steroids...
sorry if i sound stupid but im really to all this

hmn... I'd tend to agree with how the other guy's have responded - you really need to get the workingout/eating/sleeping right and *then* think about supplements. Definitely get yourself some protein... if your dad's funny about supplements, just eat lots of tuna, chicken, cottage cheese, oats for breaka (and chuck some egg whites in there as well). If you want, you could make a post on the training journal forum and keep us updated on *everything* - you may be suprised how much help you get.