need weight traning help

[PaulVandal]

Im 16 weigh 130lbs, i go to the gym quite often, i want to increase the size and definition of my upper body mainly my arms and shoulders, can someone give me a rough plan of what to do or what to eat?

[Menjo]

Oatmeal/porridge

[MizuRyu]

I've been in your boat before. I started lifting when I was 14 at 118 lbs, I now weight 175. So, if you ever feel discouraged, don't... it'll just slow you down.

Anyway, what you need is a strong, solid core program, as is my recommendation for every beginning lifter trying to add mass. Also, you'll need a strict diet and lots of motivation.

3 sets of 10 reps is the commonly accepted bodybuilding hoopla, which I support fully, but that should never be confused with "3 sets of 10 reps = muscle failure". This is overtraining, and overtraining happens to a lot of us skinny guys because we get too overexcited about our workouts... no pain no gain isn't always the way to go. You should ALWAYS have a little left 'in the tank' when you're done.

3 days a week, alternating... Monday, Wednesday, and Friday for example, no lifting on the 'off' days, you can do cardio but keep it at about 30 min and light, that'll actually aid in dumping some of that nasty lactic acid.

so...

3x10 all

-deadlift

-bench press

-chin ups (or curls)

-press

-bent over dumbbell rows

-back hyperextension (good mornings work too.. but more dangerous)

-Abs... this is the exception to the 3x10.. do as many as it takes to get you tired, but not 'cashed'... hold a weight to your chest if you're good at em. don't forget your obliques either

that's about all you need there....

Diet: lots of mass gainers.. milk, cottage cheese, steak, chicken, tuna, supplements (wisely), nuts, eggs, fish... etc

if you have any more questions or comments.. just post em up!

hope it helped

~Mizu

[TheAnimal]

https://www.bodybuilding.com

search and read the forums there, soooo much for you to know.