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<blockquote data-quote="Olyy" data-source="post: 307683"><p>Welcome to the site!</p><p></p><p>Protein, as a rule of thumb, for gaining muscle mass is 1g per pound of lean body mass (if he knows his body fat % just take that percent away from his total weight)</p><p></p><p>It's an urban legend about weights stunting your growth, and as long as he does the lifts with good form he wont see any negative effects.</p><p></p><p>I'd strongly reccomending reading this ebook: <a href="http://stronglifts.com/stronglifts-5x5-ebook-download/" target="_blank">http://stronglifts.com/stronglifts-5x5-ebook-download/</a> </p><p>The guy who wrote it really knows his stuff, and it's good for, as the name of the program suggests, starting to get stronger.</p><p></p><p>If you don't follow the program, it's still got alot of good information in it, so it's worth a look through either way.</p><p></p><p>Depending on what equipment you have, the exercises you'd want to be doing are compound lifts for example Squats, Deadlifts and Benchpress. </p><p>Exercises lift bicep curls are pretty much useless in a practical sense (when you think about where you're building strength, when's the last time you needed to lift something heavy in that motion?) Compound lifts work more than one muscle (squats, for example, work most of the muscles in your body). The good thing about compound lifts aswell is that if you get a bar, some weights and a bench you can do them. You don't need alot of equipment (when you get to higher weights for the squat, you'd need a squat rack to load the weights to get them on your shoulder, but you can buy squat stands, or even build your own)</p><p></p><p>Leg and core strength are the main things to work on. Legs would be exercises like lunges, squats and deadlifts. For core, things like leg raises, "prone bridges" (basically holding a pressup position for a long time) and crunches will all be good. </p><p>Plyometrics are good to do in training aswell, gives you flexibility and develops muscle twitch fibres which are good for quick reaction-movements.</p></blockquote><p></p>
[QUOTE="Olyy, post: 307683"] Welcome to the site! Protein, as a rule of thumb, for gaining muscle mass is 1g per pound of lean body mass (if he knows his body fat % just take that percent away from his total weight) It's an urban legend about weights stunting your growth, and as long as he does the lifts with good form he wont see any negative effects. I'd strongly reccomending reading this ebook: [url="http://stronglifts.com/stronglifts-5x5-ebook-download/"]http://stronglifts.com/stronglifts-5x5-ebook-download/[/url] The guy who wrote it really knows his stuff, and it's good for, as the name of the program suggests, starting to get stronger. If you don't follow the program, it's still got alot of good information in it, so it's worth a look through either way. Depending on what equipment you have, the exercises you'd want to be doing are compound lifts for example Squats, Deadlifts and Benchpress. Exercises lift bicep curls are pretty much useless in a practical sense (when you think about where you're building strength, when's the last time you needed to lift something heavy in that motion?) Compound lifts work more than one muscle (squats, for example, work most of the muscles in your body). The good thing about compound lifts aswell is that if you get a bar, some weights and a bench you can do them. You don't need alot of equipment (when you get to higher weights for the squat, you'd need a squat rack to load the weights to get them on your shoulder, but you can buy squat stands, or even build your own) Leg and core strength are the main things to work on. Legs would be exercises like lunges, squats and deadlifts. For core, things like leg raises, "prone bridges" (basically holding a pressup position for a long time) and crunches will all be good. Plyometrics are good to do in training aswell, gives you flexibility and develops muscle twitch fibres which are good for quick reaction-movements. [/QUOTE]
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