I need to gain weight...What exercises would you recommend? I've been exercising for a few months now.
Do "compound" exercises. The example routine below lists a number of compound exercises - you'll get the idea.
I'm not a doctor... is anyone else here?
I think there is debate regarding what age is approriate to start lifting weights. 16, 14 etc... I would encourage a 14 year old to lift weights if they show an interest. The caution expressed in the above posts is valid: start light, start slow. But establishing a simple routine would be very valuable, and could yield a lifetime of rewards.
A simple routine to gain weight would look like this:
Squats (2 sets x 10-15 reps) *
Deadlifts (2 sets x 10-15 reps) *
Bench Press (2 sets x 8-12 reps) *
Chinups / Pulldowns (2 sets x 8-12 reps) *
Bent-over barbell rows (1 set x 8-12 reps)
Seated dumbell press (2 sets x 8-12 reps) *
Wide grip barbell upright rows (1 set x 8-12 reps)
One-legged calve raises (2 sets 10-20 reps) *
Lying barbell tricep extension (1 set x 8-12 reps)
Barbell bicep curls (1 set x 8-12 reps)
Crunches (2 sets x 25 reps)
* - do an additional warm-up set with half the weight. Take all other sets to failure. (ex squats would be 1 warm up set + 2 sets to failure). Caution - don't injure yourself!! When you're able to achieve the maximum number of reps, increase the amount of weight. Keep a log book - very important to record last week's workout. This routine could be performed twice per week.
This is known as an "efficiency-of-effort" routine. There are a limited number of exercises and sets, so a person doesn't wear themself out. After 6 weeks of hard training-to-failure, do two weeks of training where you stop short of failure 2 or 3 reps.
The key is intensity - train harder, not longer. Notice that sprinter has huge legs compared to a marathon runner. Short bursts of intensity builds muscle, not lengthy routines.
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