best workout for a 16 year old?

Rob2593

You prob wont take my serouisly but basicly im really starting to get into weight lifting nd push ups nd all that jazz

ive been doing 15 reps of 8kgs dungbells on both arms and stirght after that doing 30 pushups

i have been doing this for a good 6-8 months now nd i wana step it up abit without having to join a gym

can some1 recommend what i should do and how oftan?

im not rly willing to go on a diet nd i just want some muscles :P

if you dont take me seroisly dont post here
thanks

WolfForager

Not wanting to go on a diet? That makes it hard to take you seriously. Dude you ain't gotta go all "no sweets, all protein" or anything. Just more protein than you do now and less sweets :P However is kind of hard to say when you haven't posted your average day meal wise.

I really reccomend this fitness log:
http://www.boards.ie/vbulletin/showthread.php?t=2055537957
He's only 16 too and he's making most people around here jealous :P

Then again he is using a gym... hmm.

I used dumbells myself for around 6 months when i was 17, realised that i wasn't going anywhere fast and started going to the gym. Came on in leaps and bounds then. I'm 18 now.

Do you have a bench at home? If your steadfast on staying at home i reccomend you get a bench and a barbell.

Rob2593

WolfForager wrote: »

Not wanting to go on a diet? That makes it hard to take you seriously. Dude you ain't gotta go all "no sweets, all protein" or anything. Just more protein than you do now and less sweets :P However is kind of hard to say when you haven't posted your average day meal wise.

I really reccomend this fitness log:
http://www.boards.ie/vbulletin/showthread.php?t=2055537957
He's only 16 too and he's making most people around here jealous :P

Then again he is using a gym... hmm.

I used dumbells myself for around 6 months when i was 17, realised that i wasn't going anywhere fast and started going to the gym. Came on in leaps and bounds then. I'm 18 now.

Do you have a bench at home? If your steadfast on staying at home i reccomend you get a bench and a barbell.

Right well, to be honest i really don't mind going on a diet, i would just rather not. But thinking about it now, i am deffinitly willing to go on one. The gym near me is pretty expensive 500 quid to get in and something like 50 a month and until i get a job its out of the question.

I don't have a bench but would be willing to buy one, but how much are they? Also what do you need to know? (new to this stuff clearly)

Whats a barbell, lol i really need to learn the terms :pac:

And i was reading that log, it's kinda hard for me to understand since i dont yet know the terms...can you help me out here lol?

Thanks

Rob

cardio,shoot me

wolfy u did not just shill my log :P.

Rob2593

shill??? man im so confused :L

aye

Rob2593 wrote: »

You prob wont take my serouisly but basicly im really starting to get into weight lifting nd push ups nd all that jazz

ive been doing 15 reps of 8kgs dungbells on both arms and stirght after that doing 30 pushups

i have been doing this for a good 6-8 months now nd i wana step it up abit without having to join a gym

can some1 recommend what i should do and how oftan?

im not rly willing to go on a diet nd i just want some muscles :P

if you dont take me seroisly dont post here
thanks

Try get some heavier dumbbells so that you can progress.

if you wanna stay home you can do a dumbbell workout fairly easily.

do 3 sets of each exercise, with 8 reps, with a weight you can only lift around 9 or 10 times.
make sure to increase the weight as you get stronger.

press up on dumbbells or floor press
bent over dumbbell row
dumbbell shoulder press
dumbbell squat
dumbbell stiff legged deadlift
concentration curls
triceps extension

cardio,shoot me

Rob2593 wrote: »

shill??? man im so confused :L

its not a weight term dont worry :P, it means to advertise

Rob2593

aye wrote: »

Try get some heavier dumbbells so that you can progress.

if you wanna stay home you can do a dumbbell workout fairly easily.

do 3 sets of each exercise, with 8 reps, with a weight you can only lift around 9 or 10 times.
make sure to increase the weight as you get stronger.

press up on dumbbells or floor press
bent over dumbbell row
dumbbell shoulder press
dumbbell squat
dumbbell stiff legged deadlift
concentration curls
triceps extension

Alright will do, about the "sets" what do you mean by that? and also how long break shud i take between this exercise's?

aye

Rob2593 wrote: »

Alright will do, about the "sets" what do you mean by that? and also how long break shud i take between this exercise's?

a set is a group of repetitions.

so you lift the weight 8 times, thats 8 repetitions or reps.
doing that once is 1 set.
so 3 sets means doing that 3 times.
but each set should be difficult and rest is required between sets.
aim for 90 secs rest between working sets.

try do a warm up set before each exercise with a lighter weight. so say you do the floor press with 15kg dumbbells in each hand, do a warm up set of 8 reps with 10 kg dumbbells.

rubadub

These sites explain a lot.
www.exrx.net
www.stronglifts.com

Gaz

hehehe .... dungbells !