Building My Body up.

Hey all, I'm 15 years old and want to get a decent 6pack and some decent biceps etc etc.. I'm pretty small for a 15 year old, well atleast at my school anyway i'm around 165 - 170cm tall and way about 60kg. If i was to comment on my current build I'd probably say I'm a little bit too skinny.

So basically what I'm asking is so excersises to do so I can get a good solid 6pack and some nice biceps. I'm planning on stepping into a ring maybe once I get some build on me I have a boxing bag etc at home which I occasionally practice on but I really think I need some size on me before I go competitive.

Thanks, Hurrican3

www.bodybuilding.com ;)

Thanks, I had a little read around there and basically what I've come up with is that I need to be under 8% body fat. I'm not sure what I am at the moment I think last time i was around 13%, i'm aware that you can do some quick tests that are fairly accurate to give you a ruff estimate of your body fat but i forgot them.

The one problem I had was finding exersises to reduce my body fat to below 8% they didn't really explain what excersises to do and when to do them. Well, they probably did but I couldn't find it.

Since about two days ago I started running in the mourning, I've only started off with like a 1k run if that since I don't want to push myself to hard to soon. Although, My next mourning run I think I'll run up and down my street for 20minutes. My street is probably around 250metres long so doing that for 20minutes do you think it would be possible for me to reduce my body fat to about 8% if I was to do that every day for around 3months?

And once I have done that for 3months start doing some serious situps, maybe around 150 - 200 a night?

Hurrican3.

Don't expect to be able to maintain that level of body fat and still be able to perform well all year round as an athlete ;)

I haven't had my body fat checked but I doubt it's under 10 and I have visible abs.... what's important is to me is that they are efficient in performing the actions I do with them though ;)

What are you training for? Cosmetics or do you actually want to compete as a boxer... it's not important what you look like, if you focus on conditioning looks are a (good ;)) side affect but not a goal.

Why do you need size on you? I'm fairly built... but I could easily move up a weight class or two and fight at super Heavy weight (I currently fight at Light Heavy and occasionally Heavy).

But 81kg is a weight I can do with out having to starve myself to get to it and I hit as hard, punch as fast and am as strong as any 81kg amatuer up here... why would I want to add bulk and move up to super heavy just for the sake of it? ;)

Just keep doing your running/bag work, train your abs hard and you'll get a wash board stomach... very few people have the genetics to have a six pack with out having an unhealthy amount of body fat.

Don't got for reps, time the exercises and do as many as you can within those periods.

I suppose I just want to have a bigger build then one what I currently have. So basically I just want to know some excersises to get that bigger build. I don't want to be the size of mike tyson, I just want to be bigger then what I am. And at the moment I'm not all that serious about boxing which is why I'd prefer to have a build on me then to have abs that arn't visible but can take alot of body shots, or biceps that arn't all that visible but can throw a decent punch.

I'm not really training for all that much, but for example.. I'm a fullback for a league club and being a fullback im not all that big so but I still want to have the strength of the big guys so I can take them down alot easier then what I can at the moment.

I have a mate that is probably around 150ish cm in height and his an absolute tank, no fat on him, visible abs, massive biceps and can bench around 80kg which is alot at our age to begin with let alone being the size he is as well.

I don't know what exercsises he does, I'm pretty sure his one of those gifted strong mofo's that do alittle bit of weights and look like they've popped 20 steroid pills.

how old are you?

Remember that size does not equal strength... ;) Most of these male model types can't do shite when it comes to actually performing.

The same goes with isolation exercises, the body is greater than the some of it's parts... so train it that way... It doesn't matter how much you cna curl or press if you can't use it in a real world or sporting situation.

This should be a good read for you: http://www.rosstraining.com/articles...htraining.html

I'm 15 and basically just want to know how to get good visible abs and good visible biceps. It doesn't really bother me if my abs can't take 150 body shots or if my biceps look alot bigger then what they can bench press as that's not what I'm focussing on at this present time.

I've had a read of a couple of places and I can't find anywhere that tells me straight out to do this each day for about 6months or to do this each day for around 6months etc etc.

So I was wondering if anyone here could hopefully give me some exersises to do so I can achieve what I want.

Adam, you should know? you seem to know what your talking about. :)

I know the principles of that style of training, yes... but you'd be much better off asking on the bodybuilding.com forums from people who have a background in that sort of training :)

What I will say that it's about training explosively and eating a lot of clean calories and giving muscles time to heal, you'll gain some fat but you can't gain much muscle mass unless you are eating more calories than the ones your body is using.

You burn the fat off later.

At 15 I don't know how much your going to put on, your body is more bothered about growing your bones, brain, heart, blood vessels and lungs at that age than growing a lot of muscle tissue.

In a few years you will find it hard not to gain weight... ;)

I can't really be any more specific, As I say I know the principles of it all but my training background is purely in conditioning, and not the type of strength conditioning which is going to give huge size gains at that.

There are some good forums out there with people who know about Cosmetic/Aesthetic training and have experience in it.

namely http://forum.bodybuilding.com/ and http://forums.overclockers.co.uk/forumdisplay.php?f=13

Hmm.. I might just stick with what some of my mates do, a heap of sit-ups each night and run alot. I guess when they run for about 5k or so they're burning body fat and then when they're doing there sit-ups each night they're getting their abs strong and then it gives them 6packs/8packs.

adam im going amatuer in a couple of months and i want to fight at 201lbs or less im 5'7 is that a ok weight for me also how much is it to pay for your licence

I think it's about 17 pounds which you get back after having 5 bouts because by then the ABA will have profited from what ever revenue the shows you fight on bring in.

What type of shape are you in, 5 foot 7 is short for a 210 fighter.... very short.

What is your coach putting you in at? you wanna get your self in fighting shape first, 75kg would be a good weight for you to aim for.

Depends what you feel good at.

yea how much is 75kg in pounds ???

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Originally Posted by Hurrican3

Hmm.. I might just stick with what some of my mates do, a heap of sit-ups each night and run alot. I guess when they run for about 5k or so they're burning body fat and then when they're doing there sit-ups each night they're getting their abs strong and then it gives them 6packs/8packs.

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Ack no.
It all depends on your aims, to be a good boxer, listen to Adam, to have a good looking physique then youll need to weight train and box= a very busy week.

I train 5 times a week. Full body weights twice a week, boxing 3. I am slowly getting bigger, but it has taken a while to make noticeable differences.
If you want your strength to be applicable to the outside world, ie. Not just the weights gym, then use BIG compound movements that usea group of muscles instead of one.
For example, Bench press, DO NOT use the pec dec.
Squat, but dont use the leg extender.

To get good, big biceps, id say do a lot of inverted grip pull ups (palms facing you), Deadlifts are good for abs, and squatting is an all around good exercise.
Do these, keep up your running, eat clean and do lots of conditioning and youll soon look like a greek god ;)

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Originally Posted by ELBI16

adam im going amatuer in a couple of months and i want to fight at 201lbs or less im 5'7 is that a ok weight for me also how much is it to pay for your licence

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well it's $17.50 in PA... I paid that to the organization I belong to, though, not the USBA, so could be more, could be less. Dont you have a coach that knows that kinda thing?

funny you bring that up, Im in the same boat as you, I'm 5'7 201 pounds. I'm going down to light heavy (178) AT LEAST, but that's just how I feel about it. I might go down more when I get there.

75 kg is about 165 lbs.

Well.. most weekdays I do nothing but sit around the house and I'm on holidays at the moment which means I'm doing even less. So If my week was to be turned into working out practically every day except weekends then I'm fine with that.

Jamoie, where you said for biceps to get bigger with my palms facing towards me what about Chin Ups? They're pretty hard to do alot of them so they should get my arms built? Well I'm assuming you mean that by pullups, I think some of the names of excersise are different depending on what country you're in.

As for Deadlifts, I'm not sure what they are? Never heard of that before, how do I do some deadlifts?

And as for my running, should I start running 5k or so each day along with the other excersises?

Quote:

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Originally Posted by Hurrican3

Jamoie, where you said for biceps to get bigger with my palms facing towards me what about Chin Ups? They're pretty hard to do alot of them so they should get my arms built? Well I'm assuming you mean that by pullups, I think some of the names of excersise are different depending on what country you're in.

As for Deadlifts, I'm not sure what they are? Never heard of that before, how do I do some deadlifts?

And as for my running, should I start running 5k or so each day along with the other excersises?

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Yeah sorry i meant chin ups, theyre great for back and bicep muscles.

If you dont know what a deadlift is im not going to tell you. Not because im being mean, because its easy to hurt yourself if not done properly, so id rather you seek advice from someone at your gym if you can.

Yeah keep on running. Itll burn fat off of ya, but make sure you eat a lot of protein foods like chicken to keep that muscle coming.

Bench press aswell, good for your triceps, which will start to look small if you have big biceps.