Need some tips and advice for working out.?

Okay im a 16 year old male and pretty skinny. In 8th grade i was 5';11 and 110 (which was underweight) now im a Sophomore and am currently 165 lbs. I currently am 6';1 too. I have a small frame and overall am a long lean kid, people say I look like a track star all the time but i don't do track.





So I want to get Stronger not necessarily ripped but big mussels and some abbs to boot.(no not because everyone is doing it) The most ive ever benched is 100 lbs but i was pushing it.





NOTE: THESE FOLLOWING QUESTIONS ARE GOING TO BE LONG





So....What are some good exercises for me to get stronger and bigger biceps and triceps? How much should I bench to start off with 20 lbs? 40 lbs? how much resistent is bad? how many reps should I do?





For my Abbs how many crunches should I do a day?


Do i lift everyday or do i let my musscles get some rest?


is 3 times a week working out bad?





is 20 min workout good?





What Exercises are the best for me?(in home only,do have bench press and other things)





Is it true if i give up soda I can get faster abbs?





how many calories should I be eating? or is that more body bilderish?%26gt;





Maybe im just meant to be a skinny guy but im tired of being pushed around.Need some tips and advice for working out.?
Hi,


I also have been working on gaining weight and muscle for a while...


I talked to a personal trainer about 3 months ago and since that time I have increased in weight by 17 pounds and my bench press has increased by about 25 pounds.





my suggestions for you are:


1. First and foremost will be your diet!


the key for me was the diet...we spent literally half the time working on that only...


he told me (for my goals and height and weight) I needed to consume 2600 calories per day. we broke it into 5 meals...we went over common foods I ate and what I could eat...30% or less = fat, at least 30% = protein.


so first of all plan that out very very well...I have found that I need to take weight gain powder/ shakes every day to get the right amount of calories...so you should consider that as well!





2. As far as exercise I would advise you to work out 6 days per week...for between 30 min. to 1 hr....in the morning would be a good time...or you might find that you get too busy and distracted...the key is to rest your muscles properly though! so in those workouts you alternate body parts...I would suggest exercising each body part 2 times per week (or 3 if it is needing it)...


for ex. my schedule usually is:


Mon/Thur = Chest and Triceps


Tue/Fri = Legs and Biceps


Wed/ Sat = Abs/ Shoulders/ Back


Sun = off





that gives at least 2 days rest for each of them...if I want to emphasize 1 body part I do it on a Mon/Wed/Sat and then just do 1 day of one of the other body parts.





3. As far as the amount of weight you should do:


I would suggest that for each exercise you should


track 2 things...(be sure to write down the amounts on a paper and take with you to gym - or wherever...then you can make sure you are going forward and getting stronger!)


1. How much weight you can do 1 rep 1 set and


2. How much weight you can do 10 reps -3 sets(with less than 5min. rest between sets)





vary your workouts by doing one or the other of this:


1. pyramid up to your max and go for your max OR


2. do 3 sets of 10 reps of a weight...once you can do that then add 5 pounds and try next time to get 3 sets 10 reps with that (or just do as many reps as you can that time....)and mixing it up with the pyramiding...you will get stronger and eventually you will be able to do that weight also 3 sets 10reps...then add another 5 lbs...repeat...


(don't move up in weight though until you can do 10 reps 3 sets at that particular weight)








4. The types of exercises you should do:


my suggestions are:


Chest/ Triceps =


1.Bench press


2. Incline Dumbell press


3. Close hand dumbell press


4. Tricep Pullovers


(also work in sometimes: Pushups, close hand pushups, and other exercises)





Legs/ Biceps=


1. Squats


2. Leg Press Mach. (if at gym)


3. Leg Curl Machine (if at gym)





4. 2 Arm curls


5. *Close grip 2 arm curls (works a different part of the bicep)


(Biceps will generally just get bigger only if you gain more weight in your body overall once you have them built up)


6. Dumbell curls





Abs/Back/Shoulders =





1.Deadlift


2.Situps (or machine)


3. Crunches (or mach.)


4. Dumbell bent rows


5. Pullups


6. Dumbell shoulder press





5. yes get rid of soda





6. Since you don't have too much equipment at home I would suggest for you to join the gym...or your other option is to buy a home gym...I would suggest a full free weights set that allows tons of exercises...definitely a squat rack! and incline.


(I know it may cost a lot...but you can probably find used equipment cheaper if you search)


REALLY the proper Equipment is a REQUIREMENT...sorry...if it will be hard to obtain...Need some tips and advice for working out.?
Well for building up your biceps pushups and curls will do the best. For your chest butterflies work wonders and your abbs take a wile but do 4 sets a night and 25 each set.
pick up the weight and move it. Eat a ton of food.
If you want to gain strength the best thing to do is lift weights. Free weights in particular. The best way to lift weights is to map out a program so that you can work out frequently without exhausting your muscles. I separate different groups. Chest/Arms/Back/Legs all on different days to give muscles a rest. Make sure to keep a high protein intake. Use protein shakes, your muscles need protein to grow. There are so many different exercises I'm not gonna go into. Bodybuilding.com is a good resource to learn the basics. If you want Abs you need to get an ab routine. Abs can be worked out everyday. No need to let them rest. Abs are more a result of low body fat rather than doing a bunch of crunches. There is so much information that it is difficult to answer all your questions on here. My advice to you as a young beginner is to get your hands dirty. Get a gym membership somewhere and get to work. Read as much as possible and don't be afraid to ask older guys in the gym for advice. People are always glad to help. Everybody has different things that work for them, so you will figure it out.