Workout Schedule??

Shrimp

Hey,

I am:

Age: 16 (17 in January)
Weight: 150-150 Lbs
Height: 5 Ft 11 Inch
Build: Medium

I would like to Bulk Up and become more Shaped. I am not a member of a gym yet... Might be in the new year thought. However, till then I have a basic set of dumbells.

Anyone got a Schedule whish would suit me.

Thanks!

Shrimp

*bump... << I also wanna get rid of mine :P

daymobrew

I'm the same weight and height but double your age.
Here is the routine I use at home (well, I'm too tired to use after cycling home from work):

20 dips (I had a dips frame)
20 lunges (move one foot about 2 feet forward and drop to other knee and back up to 2 feet together)
30 dumbbell bench press (oh, I had a York Bench from Argos)
20 calf press (foot half over step on stairs)
30 dumbbell curls
20 squats with dumbbells held against chest
25 one arm 'row' (right knee & hand on bench, left foot on ground, lift with left hand; repeat for other side)
Ab work (side and normal)
20 one leg squat and reach (put dumbbell 2.5 - 3 feet in front of right foot; bend at right knee and touch dumbbell with left hand; good for arse and hamstring and balance; repeat for other side - you might fall over at first!!)
20 shoulder shrugs (dumbbells in each hand against side; raise dumbbells with shoulder muscles while they continue to touch your side)

I'm sure you'll find other exercises online.
I got the one leg squat thing from Muscle & Fitness mag or something like that. I used to get Mens Health mag. Lots of good routines and exercises there.
If stuck I could scan/photo a routine and PM the jpg to you.

Shrimp

Thanks Alot.. Anyone else got any suggestions... Mainly Upper-body

OfflerCrocGod

Really heavy dumbbells so that you are only capable of doing 5 reps before getting too sore to keep going. That's if you want a quick work out to tone the body; barbells and a cheap bench would also help (Argos I suppose). Just make it hard on yourself there is no point in doing 30 reps with out even straining yourself, after a half an hour of doing a few reps in different positions you should be well tired, hot, sweaty, and your muscles should be hard. Stretching before hand is also important or you will end up with cramps like the f*ck! If you find you can do 15- 20 reps of a certain weight and not fell knackered afterwards then you are wasting time, increase the weight until it hurts and decrease the reps.

Shrimp

That Seems like a very crude method! I have no doubt in it's effectiveness... but how good is that in the long term?

rocky

These guys seem to know what they are talking about, and they recommend 8-12 reps with your maximum weight. If you can go higher than 12, increase the weight. I've been following it and I must say I like it... I'm a beginner though.

Also I like the High Repetitions Burn More Fat Myth...

OfflerCrocGod

Dr. Phil wrote:

That Seems like a very crude method! I have no doubt in it's effectiveness... but how good is that in the long term?

It depends what you want....."crude method"...I'm sorry but weight lifting is not used to increase your IQ buddy it's used to work out/increase muscles/increase mass/look toned etc...Any kind of weights is "crude" it's inherently physical, it all depends on how physical you want to be and for what you are aiming for by "Shaped" I took it to mean toned; short reps of very heavy weights will get you that - once you reach the threshold where you are able to do 10 reps comfortably then (to my mind) you have exhausted the use of that weight; you should then add more weight. If you have body fat to get rid of then weights are not the best way of doing that (run, cycle, swim) but if you are not fat then weights are good to tone the body. Lifting something 20 times and never feeling any strain is a total waste of time.....you may as well just watch TV. When it hurts it's good - sounds masochistic but it's the truth for weights.

Shrimp

I get what your saying.

But If you I a lighter weight, and only count the reps as soon as it starts to burn? That sound ok?

logic1

Dr. Phil wrote:

I get what your saying.

But If you I a lighter weight, and only count the reps as soon as it starts to burn? That sound ok?

Sounds brilliant, use the pink ones and feel that burn girlfriend!

.logic.

Mr E

Phil,

I'm guessing from your original post ("However, till then I have a basic set of dumbells.") that it really is a basic set of dumbells, i.e. a very light weight. I don't think you'll get any benefit from them. You've probably outgrown them already.

I suggest getting a half decent set from Argos (probably under €50) and start from there. Drop hints to parents/girlfriend/friends and see what you get on christmas day!

Do some pressups in the meantime.... it'll do you alot more good than weights that are too light.

Good luck with it.
- Dave.

Shrimp

Cheers guys...

Out of the dumbells I have I only use the 10kg wieght!

Mr E

What weights do you have?

uum

If you wanna get big and fit then you gotta eat and train (and learn a bit) like a demon. All are really important.

By way of training to start out (cas you're young) you have all you need already. Pushups, chinups (the best exercise of them all imho), situps and various exercises with dumbells are pretty much all i do for upper body.
Also get a good mix. Running regularly and stretching is really important. I see a lot of big guys who find it hard walking because all they do is lift weights and nothing else. I can lift my fair share but i can run long distance too.


You need a good diet to back this up. No point having a 6 pack if its buried under 20% of fat. Or no point training if you dont get enough protein to build the muscle.

Anyone can tell you what are good exercises and what to eat and they'd prolly be right but the absolute best way is to read articles on training and interviews with pro's. Find out what the best do and copy or refine it to your needs.
IMHO you should model yourself on a josh lewsey or jonny wilkinson. Superb athletes but super strong too, neither over 14st.

logic1

uum wrote:

Anyone can tell you what are good exercises and what to eat and they'd prolly be right but the absolute best way is to read articles on training and interviews with pro's. Find out what the best do and copy or refine it to your needs.
IMHO you should model yourself on a josh lewsey or jonny wilkinson. Superb athletes but super strong too, neither over 14st.

Basically that's just about the worst way you can start training. I've done sessions with a lot of pro's in alot of different disciplines, cycling, boxing and weightlifting and there's no way in hell I'd recommend anyone who's not already an established athelte to follow a Pro style routine.

They have the comfort of being able to rotate their life around their training splits and train with so much intensity, energy and dedication that any amateur following their routine would certainly burn out in a short period of time.

On a side note Johnny Wilkinson is not super strong. He's relatively strong for his size but nothing impressive. Have you ever seen his weight training split?

.logic.

uum

logic1 wrote:

Basically that's just about the worst way you can start training.

Did you not read my first paragraph?

uum wrote:

By way of training to start out (cas you're young) you have all you need already. Pushups, chinups (the best exercise of them all imho), situps and various exercises with dumbells are pretty much all i do for upper body.

Dont see any place where i tell anyone to train like a pro there or anywhere in my piece.
What i did say was read a lot, research a lot and find out what makes these guys great and try copy it if you can. You'll never be anything but average if you do what everyone else does

Do you seriously think i meant for a 16 year old to go off and attempt to bench 130kg or tackle an 18st second row or even train twice a day. Get real kid.

logic1

uum wrote:

Did you not read my first paragraph?

Yes, unfortunately I did.

Dont see any place where i tell anyone to train like a pro there or anywhere in my piece.

Well let's see. You did type 5 lines after all, I can see where you'd get confused.

Anyone can tell you what are good exercises and what to eat and they'd prolly be right but the absolute best way is to read articles on training and interviews with pro's.

Bingo! Here it seems pretty obvious you're expressing your opinion on the best method this young trainer could use to get familiar with exercises and training routines. Infact you state the absolute best way is to read articles and interviews with the pro's. Now correct me if I'm wrong but interviews with the pros mainly focus around the pro's diet, training and supplementation routine.

Hence if you're not advising him to model his training after the pro's what exactly are you telling him? The absolute best way to improve his grammar is to read articles with pro's? The absolute best way to get in on the journalism field is to read articles with pro's?

Here's a tip try not being an idiot.

What i did say was read a lot

Oh yeah, those pro articles. Of course.

research a lot and find out what makes these guys great and try copy it if you can.

Woah wait a minute. Earlier in this post you stated Dont see any place where i tell anyone to train like a pro there or anywhere in my piece. and now on the next line you're telling him to copy it (the pros) if you can.

Hello, irony to aisle 4, we're got a live one!

You'll never be anything but average if you do what everyone else does

So who are everyone else? I know alot of trainers and if you followed their advice with dedication you'd probably get to a level of excellance not many others reach. They're not everyone else though obviously. Wait you're not telling him to train like a pro again are you? I thought we covered this.

Do you seriously think i meant for a 16 year old to go off and attempt to bench 130kg or tackle an 18st second row or even train twice a day.

No you didn't give any specifics such as 130kg benches or tackling second rows, I think even you can see that. Amazing given your apparant lack of any sort of brain.

Get real kid.

Ohh that cut me deep. This is the line that shows you're an experienced, dedicated and knowledgable athelete and I'm the skinny nerd kid hiding behind the keyboard right?

Man, you nailed that one. Well done.

.logic.

tripod

Warning - forget all the stuff you just read!

hey not to discourage you or sound like a patronising f

At 16 your still growing - I pressume beign a bit taller would be cool so dont lift weights like any of the above posters tell you to, its bull****.

Check out crossfit.com - all the advice given above is obsolete at this stage.

As for eating, it you want to become a monster - paleodiet is the only way. My site will have articles on the soon ( http://www.fianna.5u.com ) or you can buy the book "The paleo diet".

This diet is the best, Randy Coture (UFC LH CHamp is 40, uses this diet and beats down 20 year olds) he's doing something right.

So at your age, rather then stunt your growth with the stuff the above posters have told you, do chins and body weight stuff (check out MAtt Furey's "COmabt Conditioning" ) THere is plenty to do, as long as your eating right and training hard youll be in shape.


Crossfit.com + paleo diet + MMA = the fitest dude you know

Peace and good luck!!!

Pherekydes

logic1 wrote:

Here's a tip try not being an idiot.
Amazing given your apparant lack of any sort of brain.

.logic.

Well done, logic, you took him apart. But there's no need for the insults.

logic1

tripod wrote:

Warning - forget all the stuff you just read!

I think your post would probably rank at the top of the "best to be forgotten" list.

At 16 your still growing - I pressume beign a bit taller would be cool so dont lift weights like any of the above posters tell you to, its bull****.

Wait for it here comes the myth about heavy weights stunting growth.

Check out crossfit.com - all the advice given above is obsolete at this stage.

As for eating, it you want to become a monster - paleodiet is the only way. My site will have articles on the soon ( http://www.fianna.5u.com ) or you can buy the book "The paleo diet".

You talk about obslete advice then recommend a diet based off the diet cavemen ate? Good going there genius. Point out any advice given that's obselete. Also the paleodiet is a fad. The studies the diet is based on have largley turned out to be erroneous on several factors including using small population subsets from vastly differing regions whihc statistically could not give a true indication of their diet or the benefits of it.

You also state it's the only way to become a monster, using this diet is infact one of the worst way to become a monster. It's high protein, low fat, low carb. You do the math.

This diet is the best, Randy Coture (UFC LH CHamp is 40, uses this diet and beats down 20 year olds) he's doing something right.

Randy Coutoures backing of the Paleo diet is nothing to do with his "Natural Greens Light force supplement range ideal for the paleo diet" though right? Using one man with a finanacial motive to back up a flawed diet is a weak statistic, I guarantee if you did a survey of top atheltes in any field be it MMA or otherwise you'd find those following the paleobull**** diet are in an exteme minority.

So at your age, rather then stunt your growth with the stuff the above posters have told you

Ah here we go. If you had actually done any research on weight training you'd have learned the old "Weight training can stunt your growth" line has been proved to be a myth.

Crossfit.com + paleo diet + MMA = the fitest dude you know

*yawn*

Slow Coach wrote:

Well done, logic, you took him apart. But there's no need for the insults.

Your post has no relevancy to the thread. If you have a comment on my posting style PM me.

.logic.

logic1

Study link: http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=retrieve&db=pubmed&list_uids=2946921&dopt=Abstract

after the experimental period. Musculoskeletal scintigraphy revealed no evidence of damage to epiphyses, bone, or muscle as a result of strength training

.logic.

uum

Hmm ya you got me alright. That is what this board is for apparently. Nothing got to do with advice but rather for guys to use the anonimity(if thats how you spell it) of the web to show how good they are rather than the playing field

My post was misleading if you wanted to twist what i meant then it would be easy.

Dont be so paranoid though. "Kid" is only a saying where im from, like man or buddy. Doesnt mean anything at all tbh.

logic1

uum wrote:

Hmm ya you got me alright. That is what this board is for apparently. Nothing got to do with advice but rather for guys to use the anonimity(if thats how you spell it) of the web to show how good they are rather than the playing field

Not at all. This board is used to give advice on correct training and methodologies. If poor advice is given then this board gives the opportunity for others to correct it or advise on better implementations.

Not sure what you're trying to say with your playing field comment. I train in the real world twice a day. You're welcome to join me anytime. PM me to arrange.

My post was misleading if you wanted to twist what i meant then it would be easy.

Well say what you mean then. Do you expect people to automatically know exactly what you're meaning is even if you are unable to express it?

Dont be so paranoid though. "Kid" is only a saying where im from, like man or buddy. Doesnt mean anything at all tbh.

I'm not paranoid. I'm also obviously not from where you're from so don't assume everyone will understand your colloquialisms.

.logic.

uum

logic1 wrote:

even if you are unable to express it?

.logic.

Oh my god

Jak

Grand, I think we are done here.

If any of you want to arrange a coffee morning to chat over methodogies you can do so by PM. Also, I think we are all old enough to take a bit of light abuse in discussions, so if anyone has hurt feelings, get over it.

My take on this (as with so many of these topics) is that there are a lot of different viewpoints on training, and personally I have given up trying to convince people of adopting a given approach - objectives and your perception of good results will mean different programs/styles/levels of effort may get you what you want but deliver no real value to someone else. Some people see a big bench as 120kg, whilst others see it as part of a warm up. Mix and match to see what works for you, but if you are looking to get seriously big and powerful scan back through old posts from the likes of Logic, myself, Guv etc., if you want to become a certain way, find someone who looks the part and ask them - this is not guaranteed to get you the best advice, but it's better than asking a marthon runner how to get a 220kg bench. There are not many tricks to amateur strength training once you have the basic diet building blocks - just routine, variety, form and effort.

As a final point, 16 is not too young to become active with weight training. I started around then and it certainly never had any adverse effects. As above, just take your time, get good advice, don't compete with random lifters and sort out a regular routine, a variable selection of programs, proper form and most importantly put in serious effort - then you'll be fine and the minutia of slight diet variations, supplement differences, timing of eating, chalk or no chalk will fall by the way side. If you are starting, get the basics right, you can fine tune to improve and keep getting better a few years into it.

JAK.