Best Workout for 15 Year Old

[Runemkn]

i am 15 years old, 128lbs, 5'7"

worked out since may 2010 so more than a year now

want to figure out what workout is best for me to do as of right now...

i can do over 30 pushups and 8 pullups

9.7% body fat

i do not gain weight fast...

goal: six pack abs, not big, just ripped

what is the best from these workouts??? :

any of scooby's routine

http://www.scoobysworkshop.com/homeWorkoutIntro.htm

any of evils routine

http://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..

Squats

Pushups

Wide Pushups

Dumbbell Press

Decline Pushups

Chinups

Medium Chinups

Pullups

Planks

the 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 week

modified routine of that

(squat, pushup with backpack, medium pullup, plank) x 4 sets x 3 days a week

which is the best one???

[theanne]

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.

[lwow]

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.asp

Just make sure you are doing it with correct technique, good luck

[Lasombra]

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

[Guest Carjack]

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.

[Runemkn]

you guys never answered my question of which workout is the best...

[Guest Carjack]

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.

[Runemkn]

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

[Guest Carjack]

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:

Pistols

One 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

[Runemkn]

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?

[Guest Carjack]

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.

...or

15 push ups

10 knees to elbows, or 10 sit ups, or 20 bicycle crunches

10 squats

4 pull ups

You 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.