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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Super Pumper
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What are some good warmup routines
usually before i do lifting i do about 2 or 3 sets of 20 pushups...100 crunches.and about 50 situps also after i finish i do some curls with about 20 in each hand i was just wondering if this is a good routine or if i can add something or clange it is there anything i should eat before or after i start this because i dont really get good protein from the stuff i eat thanks |
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#2 |
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Senior Member
Elite Member
Join Date: May 2004
Location: *
Posts: 2,428
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you need to get your diet in shape before you do anything.
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#3 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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As always, I am going to recommend my standard beginner's routine to you. I update this periodically based on new knowledge and ideas. Do research on the correct form for each lift to prevent injury and get the most out of the workout.
The workout is all compound exercises with no direct arm work. Believe me, the peripheral arm work will be sufficient enough. Try the routine for 8-12 weeks, then take a week off. Do it 3 times per week. I like Monday, Wednesday, and Friday. Use whatever days you would like, but try to keep a day of rest in between each session. Deadlifts 3 x 8-12 Full Squats 2 x 8-12 Bent Rows 3 x 8-12 Chinups 2 x 8-12 Bench Press 3 x 8-12 Military Press 2 x 8-12 Decline Situps 3 x 8-12 Standing Calf Raises 2 x 8-12 |
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The only time it's bad to feel the burn is when you're peeing...
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#4 |
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Senior Member
Join Date: Apr 2004
Location: Toronto
Posts: 2,844
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Well Like we said in your help request thread, make sure everything medically is okay with your doctor. He/she will need to run various blood tests to make sure everything is okay.
But you need to list your current diet in the other thread as that has to be in check. For a routine 4 days a week hitting each muscle once a week is plenty. This routine will give all your muscles a chance to rest in between the days especially chest/shoulders/triceps, back/biceps all will be recovered. I know many disagree, but since you're still growing at 16yrs old, I don't recommend doing squats as I was told when I was that age that squats can hinder your height growth. Monday: Chest then biceps Chest 3 sets of flat bench 3 sets of incline bench 3 sets of incline dumbbell flies 3 sets of cable cross overs Biceps 3 sets of standing barbell curls (with 45lb bar) 3 sets of seated dumbbell hammer curls 3 sets of ez bar concentration curls Tuesday: Legs & calves 4 sets of leg press 4 sets of leg extension 4 sets of lying hamstring curls Calves 5 sets of toe presses or seated calf raises Wednesday: Rest Thursday: Back & Triceps Back 3 sets of barbell rows 3 sets of T-Bar rows 3 sets of 1arm row 3 sets of hyper extension (lower back) 3 sets of dumbbell pullovers Triceps 3 sets of close-grip bench press with the elbows against your sides 3 sets of flat bench tricep skull crusher extensions (with 45lb bar) 3 sets of tricep cable pushdowns with straight bar or single arm Friday: Rest Saturday: Shoulders & Traps Shoulders 3 sets of seated military press (bringing the bar in front of you down to about mouth level) 3 sets of side lateral raises (for side delts) 3 sets of rear delt flies (rear delts) 4 sets of either barbell or dumbbell shrugs for traps & make sure when you bring the weight up to really squeeze the traps, I always try to aim for my ears when I bring squeeze the weight up with my traps. I didn't want to give him such a hardcore routine, just a simple routine b/c he is still growing at 16yrs old. I've read about ppl & been told by personal trainers/bodybuilders that going to hardcore & heavy, & using squats can hinder your height growth. I know many feel it makes no difference but it's better to be safe than sorry. Why settle for being 5ft8 when you could be 6ft tall? |
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#5 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Quote:
Also, what scientific or statistical evidence do you have to back your claim that squats stunt one's growth? I did squats and cleans at age 13. Guess what? I grew 8-9 inches in 3 months. I'm pretty confident that my growth wasn't stunted. The weight lifting correlation to growth stunts is an old myth that won't die. In fact, I would venture to say that younger people can do squats safer. The discs in your spine have a certain amount of fluid in them. This fluid dissipates and becomes less equally spread over the disc as you age. Therefore, the younger you are, the more resilient your spine is to the stress placed on it by squatting, assuming you are using correct form. |
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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#6 | |||
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Senior Member
Join Date: Apr 2004
Location: Toronto
Posts: 2,844
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cowpimp
Quote:
My routine hits each muslce once a week giving enough time to recouperate in between with 3 days of rest. Quote:
Why sell yourself short? Pun intended. Quote:
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#7 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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In my routine, there is plenty of room for recovery. If you only do 3 sets for your chest, then you don't need as much time to recover as when you do 9 sets, now do you? I'm not saying mine is superior; I am just saying that either method is fine.
Would you care to provide some evidence to support your statement about squats stunting growth? |
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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#8 |
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Senior Member
Join Date: Apr 2004
Location: Toronto
Posts: 2,844
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Cowpimp
3 sets of chest is not enough. 12 sets 4 exercises for chest is an ideal amount for development & strength increase. |
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#9 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Quote:
Also, 12 sets of 4 different exercises is not an ideal amount. Don't pull numbers out of your ass. The number of optimal sets is different for everyone, and changes over time. |
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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#10 |
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Super Pumper
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im gona try doing this
monday im gona do my chest... 2 sets flat 2 decline and 1 incline with 6-8 reps each tuesday im gona have a cardio...a.k.a. running around or riding my bike around my neighborhood a few times wednesday im gona do 2 sets decline bench 2 incline and thne some curls and flies thusday im gona dosame as tuesday friday same as monday sat im gona do my martial arts and sunday im gona have an off day well evry day im gona try to crank out 100 pushups 100-200 crunches and maybe about 100 situps maybe i should tune down the numbers tell me what you think and i cant just do 100 pushups so il divide into about 5 sets of 20 each or so and same with all og the other stuff private message me when you read this and then see if this is good |
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#11 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Quote:
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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#12 |
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Registered User
Join Date: Oct 2004
Posts: 3
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Hey alex
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#13 |
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Stay puffed, baby.
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Build a routine around:
Squats / Calf Raises / Leg presses / Deadlifts / Rows or Chinups / DB or BB press / Military press / DB or BB curls / CG benchpress or Skull Crushers / Dips / Weighted situps Do not ever, ever, ever neglect your legs or your back. And don't believe that squats stunt your growth; that is the single stupidest myth around. |
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"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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#14 |
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Senior Member
Join Date: Apr 2004
Location: Toronto
Posts: 2,844
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Anyway all I can say is if you want to do squats then do them, but if your height doesn't develop fully than squats could've been the reason.
I waited 3yrs after I started training until I was 18yrs old before doing squats & I was still able to develop a 415lb squat. So there's no need to rush to do squats. Russian Alex you need to do a full weekly routine that hits every muscle once a week & 4 days a week is plenty. |
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#15 |
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Guest
Posts: n/a
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I know many disagree, but since you're still growing at 16yrs old, I don't recommend doing squats as I was told when I was that age that squats can hinder your height growth.
Still true |
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