Runemkn Posted July 15, 2011 Report Share Posted July 15, 2011 i am 15 years old, 128lbs, 5'7"worked out since may 2010 so more than a year nowwant to figure out what workout is best for me to do as of right now...i can do over 30 pushups and 8 pullups9.7% body fati do not gain weight fast...goal: six pack abs, not big, just rippedwhat is the best from these workouts??? :any of scooby's routinehttp://www.scoobysworkshop.com/homeWorkoutIntro.htmany of evils routinehttp://evilcyber.com/fitness/teen-starter-home-bodybuilding-workout/http://evilcyber.com/fitness/intermediate-home-workout-plan/my circuit routine i do all exercise one at a time in a row for 3 sets..so i go from squats to pushups to wide pushups ...etc then back from planks rest a minute then go to squats again and repeat 3 times total..SquatsPushupsWide PushupsDumbbell PressDecline PushupsChinupsMedium ChinupsPullupsPlanksthe angry birds routine http://nerdfitness.com/blog/2011/03/10/angry-birds-workout-plan/(squat, pushup, pullup, plank) x 4 sets x 3 days a weekmodified routine of that(squat, pushup with backpack, medium pullup, plank) x 4 sets x 3 days a weekwhich is the best one??? Quote Link to comment
theanne Posted July 15, 2011 Report Share Posted July 15, 2011 The best one is the one that you stick to! I don't know as far as age related stuff goes, I'll let other more knowledgable users answer for that. Quote Anxious, but ambitious! Current challenge: Undermining the Conspiracy Find me on Twitter or maybe Instagram Link to comment
lwow Posted July 15, 2011 Report Share Posted July 15, 2011 Do you have access to a rowing machine? I realize that you are going for lifting here, but I rowed through 4 years of high school and freshman year all of the guys are small and skinny and all the seniors are pretty ripped, and top level college/elite rowers certainly are.I would recommend checking out the training info here:http://www.concept2.com/us/training/default.aspJust make sure you are doing it with correct technique, good luck Quote Link to comment
Lasombra Posted July 15, 2011 Report Share Posted July 15, 2011 Double your food and lift heavy things with proper form. The routine almost doesn't matter as long as you focus on compound movements.You could do the GOMAD thing (gallon of whole milk a day) for a couple months without (much) ill effect on your bodyfat while you focus on getting strong on the big lifts. Then it will be much easier for you to cut down to the lean and mean thing you're going for.You are pretty much the target audience for "Starting Strength," which is probably the best primer for proper form and technique I've seen: http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&qid=1310762916&sr=8-1 Quote Link to comment
Guest Carjack Posted July 15, 2011 Report Share Posted July 15, 2011 You could do the GOMAD thing (gallon of whole milk a day) for a couple months without (much) ill effect on your bodyfat while you focus on getting strong on the big lifts. If you lift 7 days a week and fight wars for cardio. Quote Link to comment
Runemkn Posted July 16, 2011 Author Report Share Posted July 16, 2011 you guys never answered my question of which workout is the best... Quote Link to comment
Guest Carjack Posted July 16, 2011 Report Share Posted July 16, 2011 None of them are the best. They're all pretty much the same workout. Just push, pull, squat, add reps and then add weight when you can do too many reps in one go. If you stick to that you'll get strong and ripped. Just don't do crunches like that Scooby guy say. Crunches suck. Do planks, bicycle crunches, dragon flags, front squats, etc or you'll have midget abs like some Jersey Shore moron. Also, do pistol squats if you don't have any weights. Air squats don't build any muscle. Quote Link to comment
Runemkn Posted July 16, 2011 Author Report Share Posted July 16, 2011 if you had to choose one of those workouts to do which would it be? also if they all suck... which one is the best still and how would you change it to be better? thank you in advance Quote Link to comment
Guest Carjack Posted July 16, 2011 Report Share Posted July 16, 2011 Workouts are a personal thing. No two people get the exact same results from the same routine so exact details don't matter. I'll never say one if the best.Personally I'd do this:Beginner:Squats, push ups (and whatever variation of push up strikes my fancy) and rows/pull ups like Crossfit's Cindy workout. Over and over again for about 20 minutes and finish with planks and bicycle crunches.I did plenty of workouts like this.Off days: Burpees, more abs, running, sprinting, hitting things.Intermediate:Stretch like crazy and do assisted pistols.Do more dive bomber push ups so I can do push/pull routine of handstand push ups and pull ups as my advanced bodyweight workout.Advanced:PistolsOne arm push ups.Handstand push ups with back to wall and feet against it.Pull up variations.No set routine for these. Just lots of them. Like the first page or two of my workout log.Nowadays I go to the gym and lift weights.This guy says it best:http://justbebetter-rightnow.blogspot.com/2011/07/final-deal-with-it-muscle-bewilderment.html Quote Link to comment
Runemkn Posted July 16, 2011 Author Report Share Posted July 16, 2011 ok so.. beginner workout your saying this circuit: squats pushups pullups over and over for 20 minutes end it with plank and bicycle crunches off days cardio intermediate workout your saying this circuit: assisted pistol squats dive bomber pushups pull ups over and over for 20 minutes end with plank and bicycle crunches off days cardio advanced workout your saying this circuit: pistol squats one arm pushups handstand pushups with back to wall and feet against it pull up variations over and over for 20 minutes end with plank and bicycle crunches off days cardio am i correct or no? Quote Link to comment
Guest Carjack Posted July 16, 2011 Report Share Posted July 16, 2011 If you want to be strong and ripped on bodyweight training, yes. That's how you do it.In my bodyweight only phases I worked out like that about every other day, minus the pistol squats because I didn't have the flexibility.For instance, as a beginner you might test your max push ups and pull ups, and get:35 push ups.8 pull ups.So in your strength and conditioning workout you can do 15 push ups, 10 squats and 4 pull ups in a circuit over and over, then count how many times you did in 20 minutes. Then if you have extra time, you can do an ab/core exercise finisher....or15 push ups10 knees to elbows, or 10 sit ups, or 20 bicycle crunches10 squats4 pull upsYou can also design timed exercise intervals with this thing:http://www.beach-fitness.com/tabata/Exercise selection logic:Push up: Chest/forward push.Dive bomber and handstand push up: Overhead/shoulder press.One arm push up: Once you can do a lot of push ups, it's easy to achieve this. Do one arm push ups from your knees first and work up to doing negatives from your feet.Squat: Works just about all leg muscles.Pull up: Strengthens all the pulling muscles.Planks and bicycle crunches: Strengthen abs and obliques more than sit ups. Quote Link to comment
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