i just bought the York® Barbell/Dumbbell Set from canadian tire and...?
i am 16 years old and weigh about 165 pounds.. and i wanted to know what kind of workouts i should do if i just bought weights...i have put 15 lbs on my free weights (the ones you hold with one hand) and i have put 40 lbs on my curl bar. any suggestions or websites that can give me tips on what positions are most effective. also, the weights i put on my curl bar and free weights is that the rigth ammount or did i do something wrong? also what diet should i go on (ex. what foods should i eat and not eat)??
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If you are just getting started, there are some things that you need to take into account in your early training to prevent injury and get better results sooner.
New muscle needs to develop "infrastructure" meaning blood supply first. You should start with very light weight and high reps and increase in reps for a while. How long that is depends on your age and physical condition. For most people that would be at least 1 month. The other thing you should do is to strengthen your shoulder rotator cuffs. People
who get injured there may not be doing anything much for a year. You can find exercises for that on the web.
The single best thing you can do is not something which appeals to most people. Full squats will do a huge amount for your legs but also for your heart and lungs. Paul Anderson the great American weightlifting champion said that " If you do not bend your legs and do those squats, you will never reach your potential."
After you get the beginning conditioning done, you can go to more weight and lower reps. There is a lot of controversy about what is best but 3 sets of 10 reps max should be OK.
The other thing is not to neglect your other infrastructure, heart and lungs. Cardio should be part of every workout.
Your legs and chest development are pretty closely connected. Squats are a must from the beginning. More or less the same thing there.
In general, you need to do something for each and every muscle group with more concentration on your legs at the beginning.
Do not neglect your abs and lower back because they protect your spine from injury. Injury is the worst enemy in fitness of any kind.
Strenuous exercise will require you to eat a little differently. Nuts are a good protein supplement (about 25% by weight which is equal to any kind of meat). You must also eat plenty of fresh fruit and vegetables.
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