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Weight Traning.

KeenanB13

KeenanB13

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Hello, I am Keenan, 17 and 10 months old. I am a senior in highschool, and I play baseball and I've been lifting for about 6 weeks now, more routinely than I ever have in my life. I am 5'11'' and I weigh 166-171. My body fat is 12.1%.

I try to drink around 5-6 16.9oz bottles of water a day, and throw some more fruit in there usually 1-3 apples a day, and increase my vitamins by eating more healthy and getting more sleep, and I've been feeling like I have a lot more energy. I'm in pretty good shape, but I'd like to get in better shape.

I have been weight training for about 6 weeks now, using machines only at our school for 1hr 30mins a day. Upper body one day, and the next day light on legs and heavy abdominals, and so far things seem to be going pretty good.

I max out at 212 on the bench press machine and 105 on the bi-cep machine. 620 on the leg press machine. Tri-cep machine 110. We have abdominal machines but I use it and some leg lifts and crunches. I run a 6:59 mile, and a 4.6; 40yrd. I also run about a mile a day to try and keep my lungs in decent shape.

But my main concern is I want to build some strength. Our coach has us to find a weight we can do 3 X 10 with. And that's more to build muscle endurance I believe.

And what are some other good chest excercises to build more strength. I also do push-ups. Wide grip and closed grip (for the tris).
 
Last edited:
get off the fucking machines.
 
Are they that bad? Or what, our coach said he was going to take us to the free weights here in about a week, our school is badly infected with "staph" and all the free weights they use needed to be isolated for 3 weeks and chemically cleaned. My strenght has increased over the last few weeks, I can bench 20 more lbs. I'm up to 185 on free weights.
 
your coach should be teaching you how to perform exercises with your own body weight and teaching you technique.
 
KeenanB13 said:
Hello, I am Keenan, 17 and 10 months old. I am a senior in highschool, and I play baseball and I've been lifting for about 6 weeks now, more routinely than I ever have in my life. I am 5'11'' and I weigh 166-171. My body fat is 12.1%.

I try to drink around 5-6 16.9oz bottles of water a day, and throw some more fruit in there usually 1-3 apples a day, and increase my vitamins by eating more healthy and getting more sleep, and I've been feeling like I have a lot more energy. I'm in pretty good shape, but I'd like to get in better shape.

I have been weight training for about 6 weeks now, using machines only at our school for 1hr 30mins a day. Upper body one day, and the next day light on legs and heavy abdominals, and so far things seem to be going pretty good.

I max out at 212 on the bench press machine and 105 on the bi-cep machine. 620 on the leg press machine. Tri-cep machine 110. We have abdominal machines but I use it and some leg lifts and crunches. I run a 6:59 mile, and a 4.6; 40yrd. I also run about a mile a day to try and keep my lungs in decent shape.

But my main concern is I want to build some strength. Our coach has us to find a weight we can do 3 X 10 with. And that's more to build muscle endurance I believe.

And what are some other good chest excercises to build more strength. I also do push-ups. Wide grip and closed grip (for the tris).
Click to expand...

Holy shit.
 
most high school (and college) coaches are idiots when it comes to weight training.
if possible i would ditch any routine your coach suggests and search around this forum a bit.
 
You don't run 4.6, lets be honest.
 
P-funk said:
get off the fucking machines.
Click to expand...

Wow man - that was unusually harsh for you mate...

I think I'm gonna start a different thread to open this up to discussion...
 
I do run a 4.62 it's not that hard, I'm a smaller guy, hence I'm only 5'11'' 168 right now as I weighed myself today. It's not that unbelieveable as you'd like to think since you can't even get under 5 you have no idea what it feels like. Now 4.3 and 4.4 that's fast, and damn near impossible it feels like.
 
KeenanB13 said:
I do run a 4.62 it's not that hard, I'm a smaller guy, hence I'm only 5'11'' 168 right now as I weighed myself today. It's not that unbelieveable as you'd like to think since you can't even get under 5 you have no idea what it feels like. Now 4.3 and 4.4 that's fast, and damn near impossible it feels like.
Click to expand...

In college I ran a sub 4.6 at a bodyweight of 250 pounds. Hush, you skinny little boy.
 
And your point is? Atleast I have the ability to get faster and who's to say I believe you, why don't you put more time into helping other people instead of criticizing other people. Oh that's right you'd have to know something first? And then again if everyone did everything right you'd have no-one to criticize and then that for you, is no life.
 
p-funk was a bit harsh I think, but he made a point. Work with free weights and ignore the machines. When you use machines, you???re not using stabilizer muscles and the movement is practically an isolation movement. That can be a good thing, but not for someone who started 6 weeks ago. Work with barbells or, for a greater range of motion, use dumbbells.

I suggest you read up on the very basic compound lifts and stick with them ??? only with them ??? until you really need other lifts, and that will take longer than many people say. Basically, that means Squat, Deadlift, Bench Press, Dips, Chin Ups, Bent-Over Rows, Dumbbell Shoulder Presses. And when it comes to Bench Press, I???d prefer dumbbells for a greater range of motion and an incline of about 30%.

Any kind of weight lifting will build strength. But that doesn???t mean that 3 x 10 is the best solution. You usually build strength with heavy weights, something in the 4 ??? 6 rep range, like the Max-OT program. On the other hand, I???ve been using the HST program (google it if you???re interested) which has given me more strength in one month than the Max-OT program could give me in two months.

Don???t focus on developing one body part ??? it will cause imbalance and can lead to health problems (google for muscle imbalance if you want to know more). Rather, focus on your core strength, which is what the basic compound lifts will improve very quickly. And one last thing: even pros like Ronnie Coleman hardly ever spend longer than 1 hour or 1 hour 15 minutes in the gym. Make it under 50 minutes if you can. There is no need to do so many exercises a day to build strength.
 
KeenanB13 said:
And your point is? Atleast I have the ability to get faster and who's to say I believe you, why don't you put more time into helping other people instead of criticizing other people. Oh that's right you'd have to know something first? And then again if everyone did everything right you'd have no-one to criticize and then that for you, is no life.
Click to expand...

I know plenty, thank you. :thumb:
 
KeenanB13 said:
Well then why don't you try and helpme out with what I was wanting to know how to do?
Click to expand...

Because of your terrible attitude in another thread.

Focus on deadlifts, squats, bench presses, military presses and variations of those using dumbbells. Also Nautilus style pullover machines, bent rows, t-bar rows, basic compound movements and becoming neurologically efficient in those exercises.. I am against plyometrics personally although they have a place in many sport weight training routines.

Emphasize field work, tackling technique, stride length, and conditioning for the end of games. If you can run a 4.8 in the fourth quarter after playing so many downs, you have a huge advantage. Just by understanding the physics of impact force, how to flex and extend your hips at contact point, where to hit a person (according to his center of gravity and center of balance) and how to accelerate from ending your stride through a block or a tackle will put you in a position to dominate people who simply rely on instinct or raw talent.
 
Well man I'm pretty cool, if you said you could bench press 500lbs I'm not going to discredit you by saying you can't but it's cool I just want to learn sometihngs I appreciate it though.

I don't play football even though I should, I'm big on baseball I've played all my life.

Friday I plan to go over and do and work on the benchpress on freeweights, deadlift and power cleans. I do plys only twice a week mondays and fridays, you're not supposed to do a lot of them in to close of time. I just wanted to work on my chest because I think it's behind in according to everything else I can do. I can curl 115 which is good for me I guess but thanks man.
 
KeenanB13 said:
Well man I'm pretty cool, if you said you could bench press 500lbs I'm not going to discredit you by saying you can't but it's cool I just want to learn sometihngs I appreciate it though.

I don't play football even though I should, I'm big on baseball I've played all my life.

Friday I plan to go over and do and work on the benchpress on freeweights, deadlift and power cleans. I do plys only twice a week mondays and fridays, you're not supposed to do a lot of them in to close of time. I just wanted to work on my chest because I think it's behind in according to everything else I can do. I can curl 115 which is good for me I guess but thanks man.
Click to expand...

Oh ok, if it's baseball you can apply similar "physics" style analysis to throwing, swinging, body positioning, etc. etc. As far as weight training is concerned you need to maintain proper balance between your muscle groups, make sure all your muscles are developing to avoid any kind of disproportionate development which will hurt you quite a bit.
 
Thanks man once again. You know I have some understanding on what you mean about being unproportional, about a year ago, I was new to weight lifting really and free weights and such and I over worked my bi-ceps and actually my right one ended up tearing and I had to take a lot of time off to let it heal which really set me behind.

So where do you stand on cardio work?

I'm a pretty lean kinda guy. I'm not lanky, but like I'll never be real stocky and stuff. You can kinda go thru my gallery and see my body composition.
But I've managed to put on a lot of strength the last 2 months I have lifted. I think I am going to try and incorporate machines and free wights into my workout.

Using machines neglects a lot of stabilizers that free weights really build.
 
The whole "my cock is bigger than yours" arguments are getting a little old. if you aren't fucking anyone, no one gives a shit.
 
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