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looking for advice regarding a very basic program
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09-02-2004, 03:59 AM #1Registered User
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looking for advice regarding a very basic program
^^^^
Originally Posted by Young Buck
hey guys,
at the moment I'm thin (60 kilos) and am 25 years old. I have some postural / body allignment issues that I've been working to overcome and have been saying to myself for too long "as soon as my posture improves, then I'll start weight training". I've now decided not to wait any longer, even if I'm only taking small steps then that's better than nothing.
that's my story.
could someone please recommend a couple of exercises like say "push-ups", "sit ups" and a couple more that dont require weights or equipment, that I can do to start me in the right direction of building muscle.
all help and advice is appreciated.
thanks...Last edited by Young Buck; 09-02-2004 at 02:39 PM.
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09-03-2004, 01:29 AM #2Registered User
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09-03-2004, 12:30 PM #3I do what I want!
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push ups and situps are both good.... for legs you can do some lunges
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09-03-2004, 02:33 PM #4HOOAH!!!
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Well, assuming that you are looking to just building a platform of strength and you have no weights other than your scrawny body, here goes:
2 sets to near failure of the folowing, in this order:
squats (nice and slow and deep)
sit ups
pushups (normal width)
pushups (triangles) (for triceps)
pullups wide grip (palms away)(again slow and deliberate)
pullups close grip (palms towards you)
2 sets of 20 reps of:
straight leg crunches
bent leg crunches
oblique crunches
hyper extensions (for lower back)
This should start building a base assuming you are working a clean diet with about 130-150g of protein/day, 150g of carbs/day, 20-30g of fat/dayTHAT WHICH DOES NOT KILL ME, CERTAINLY MUST MAKE ME STRONGER
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09-03-2004, 04:07 PM #5Senior Member ELITE MEMBER
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What about some dips between chairs?
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09-03-2004, 04:39 PM #6Registered User
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thanks! Originally Posted by MTN WARRIOR
should I do this daily or every second day?
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09-04-2004, 04:12 PM #7Registered User
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^^^^^
anyone?
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09-04-2004, 04:36 PM #8HOOAH!!!
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Yes, add the dips between chairs too, forgot those. I would do that 3Xweek, with 2 days of cardio also in between. strength, cardio, strength,cardio strength, 2 days off
THAT WHICH DOES NOT KILL ME, CERTAINLY MUST MAKE ME STRONGER
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09-04-2004, 04:39 PM #9Stay puffed, baby.
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If you can find a place to do chin ups, those will be a good exercise. As you progress you can take a bookbag, stuff it with flour bags and use that as resistance. I agree with MTN warriors list, too.
"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."
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09-04-2004, 07:46 PM #10Registered User
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thanks a lot guys,
I'mma do what you recommended. I'll let you know how it goes.
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09-04-2004, 10:48 PM #11impossible is nothing
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sorry to butt in on your thread yb, but Ive gota question regarding the backpack idea! Do you mean only for the pullups? Im asking because Im without a gym for another week and a half, Ive been doing ok the past 3 weeks doing basically what you said above, but can I weathe backpack while doing chair dips and lunges? I never really thought about that before!
So the last shall be first, and the first last.For many are called but few chosen"—Matthew 20:16.
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09-05-2004, 07:52 AM #12HOOAH!!!
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The backpack idea!! Damn, that is awesome. You would have thought that I should have come up with that. When I was training for Mt McKinley back in 92-93 I carred a small daypack with 45lbs in it everywhere. Strength routines, running, biking, stairclimbing, walking around. And let me tell you, it worked. My whole body was strong as hell. My diet was iffy, I was just eating to maintain the amount of calories I was pushing out, which was a ton. I was hiking with 50-100 lbs for as long as I could go, 3-6 hours at a time, as hard as possible. Then I would go to the gym. After a strength workout, I would hop on the bike to warm up for 30 min, then stairclimb for 30 min, then run for 30 min. All with weight in a backpack. Buns an unbelievable amount of calories and makes large, hard muscles. Great idea!! Wish I could have remembered that.
THAT WHICH DOES NOT KILL ME, CERTAINLY MUST MAKE ME STRONGER
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