[QUOTE=JakeIsWin;27846073]Need some help with this, took it from a yahoo answers thing I made, which didn't help at all.
[release]Hey there, to start off I'm 14 years old. I'm pretty short about 4' 11" or so and I estimate myself to weigh about 115-120 pounds. I know this doesn't give a good image, but most of my fat is accumulated in my thighs and love handles.
I'm looking for some general tips and possibly a workout I could do, preferably 4 days a week. The only equipment I have is some 15 lbs. dumbbells.[/release][/QUOTE]
Do bodyweight exercises, you`re only 14, eat healthy (but not freak healthy)-you still need to grow
that fat won`t be there if you start playing sports too, you`re only 14 do something fun lol
[editline]4th February 2011[/editline]
[QUOTE=iJeax;27846959]Had a gnarly back workout today. Feels good! Chest still hurts like a bitch from the other day too.[/QUOTE]
Yeah man, for some reason chest is the bodypart that I feel the most after the workout, usually 2-3 days after.
It's always my chest and arms that I feel the most. Feels amazing though, it's a good pain.
Gonna try and start an Insanity/P90X combo Monday to get my lard ass into shape. I would start tomorrow, but this snow is keeping me from getting to the store to get good food and such, and it probably won't be melted somewhat until next week. It's gonna kick my ass up and down, but I'm gonna put all I have into it.
I'll be working out in the early mornings before school, anything I need to know or tips for me?
[QUOTE=fritzel;27846858]As far as I know, you just want to stimulate muscle growth then 6-8 reps with heavy weight is good. With heavy weight your reps will obviously come down from 10 to 4 with subsequent sets. I usually start with medium weight then go to the max weight with each set, reps going down to 5-6.
Above 10-12 you are going for endurance mostly. [/quote]
[editline]4th February 2011[/editline]
Everyone's lines on this subject starts with "as far as I know" or something along those lines. How about you guys read up on the subject before you answer?
Two different processes. "Sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength. During myofibrillar hypertrophy, actin and myosin contractile proteins increase in number and add to muscular strength as well as a small increase in the size of the muscle".
This sentence should also be taken in consideration to the individual fiber spread in ones body, body type and a lot more factors before one can make a declaration about what rep range is the best for everybody.
In short, 1-3 is for strength as to 5-12 is for endurance.
[IMG]http://img11.imageshack.us/img11/5364/hypertrophyrippetoe.jpg[/IMG] here's an image from Rippetoe's book.
Took some more pictures. Lat Spread was inspired by Perfumly.
[img]http://gyazo.com/bde8a26aaafae2c54b050f27fc47c118.png[/img]
[img]http://gyazo.com/c515eaf0dc1bffc03a637d0082c5d861.png[/img]
[img]http://gyazo.com/81bb73a8a59658624277bd8203fd025a.png[/img]
[QUOTE=VQ35HR;27847270]Do bodyweight exercises, you`re only 14, eat healthy (but not freak healthy)-you still need to grow
that fat won`t be there if you start playing sports too, you`re only 14 do something fun lol
[/QUOTE]
I was gonna start with some squats (40 a day, 4 times a week) and crunches(60 day, 4 times a week), probably some biking here and there. I'll also be doing the general "Think fit" stuff, taking stairs or using less ketchup stuff like that. I'm thinking if I cut out snacks and soda, I should start seeing some visual results in a month with all the extra exercise I'll be doing. Sound right?
[QUOTE=Seith;27847867]
This sentence should also be taken in consideration to the individual fiber spread in ones body, body type and a lot more factors before one can make a declaration about what rep range is the best for everybody
In short, 1-3 is for strength as to 5-12 is for endurance.
[/QUOTE]
I am not all knowing one. I go by what I learn from practitioners and my own experience. Thanks for the info.
[QUOTE=iJeax;27848238]Took some more pictures. Lat Spread was inspired by Perfumly.
[img_thumb]http://gyazo.com/bde8a26aaafae2c54b050f27fc47c118.png[/img_thumb]
[img_thumb]http://gyazo.com/c515eaf0dc1bffc03a637d0082c5d861.png[/img_thumb]
[img_thumb]http://gyazo.com/81bb73a8a59658624277bd8203fd025a.png[/img_thumb][/QUOTE]
Awesome bicep peak is awesome
Thanks Seith! I've got a split bicep like Ronnie Coleman, which is pretty cool.
Motivation comes and goes man. One day I'm feeling up, and I do an awesome workout. The next day I'm feeling down and do less reps and even skip sets.
Also I feel a lot less strength when I am feeling down. Couldn't complete my biceps reps. :frown:
I will do both my yesterday routine and today routine... Today. Gym closes on weekends. That's a lot of recovery time.
Keep yourself goals so you can achieve them every workout.
That's what they are for.
Does anyone of you have tips for some ab and other upper body exercises? I'm not trying to gain bulk, I want to sustain a fit type body. I got one of these sit-up benches, dumbells with various weights and a pull up bar at home. Like how much should I do each time and how many times in the week? I've been trying to do 3-4 times sit-ups and push and pull ups and all that basic shit, but do you guys know some nifty moves?
[img]http://www.bocaso-sport.ro/products/8c5a4c6b9f9.jpg[/img]
That kind of bench.
Could you guys recommend some good workout music? You know, something motivational and that will pump me up.
[QUOTE=FuDy;27854034]Could you guys recommend some good workout music? You know, something motivational and that will pump me up.[/QUOTE]
Rocky sound track :v:
[media]http://www.youtube.com/watch?v=MwPb7g_BlXQ[/media]
[B]THERE'S NO EASY WAY OUT!!! NO SHORT CUT HOOOOME!![/B]
[QUOTE=FuDy;27854034]Could you guys recommend some good workout music? You know, something motivational and that will pump me up.[/QUOTE]
Nothing to really recommend because everyone has a different taste in music.
Just listen to whatever you like.
I don't like having chicken legs, what are some good exercises I can do build mass on my legs? preferably with minimal equipment. I have a barbell and dumbbells, I've been doing dumbbell lunges, squats, and deadlifts.
How often can I do these? Would doing them every other day be too much? For some weird reason I actually enjoy doing lower body exercises more than upper body exercises.
To the guy asking for music, try some boss battle music from games (my recommendation = Final Fantasy IX boss theme), those are usually great for increasing heartbeat :P
I have pandora on my iphone. When ever I workout It is always on eluveitie radio.
I like me my gualish metal.
Nice lats jeax, but work on them biceps. Curlz 4 the gurlz.
Today is the day after leg day. I was just in bed for 18 hours. I cannot move.
[QUOTE=VQ35HR;27843595]sorry to discourage you, but with working out, gains come pretty slow
you`ll get noob gains pretty soon (if you haven`t already) and then after that, unless you start eating more, your body will slowly transition to being better looking[/QUOTE]
But honestly, not a single point of a pound lost or gained? It's not possible that I'm gaining muscle and losing fat at the exact same rate, is it?
[QUOTE=cmanatlan;27855842]But honestly, not a single point of a pound lost or gained? It's not possible that I'm gaining muscle and losing fat at the exact same rate, is it?[/QUOTE]
That's called a recomp(osition) and it's very possible.
Just very, very slow compared to bulking/cutting.
[QUOTE=FuDy;27854034]Could you guys recommend some good workout music? You know, something motivational and that will pump me up.[/QUOTE]
lately i listen to The Mars Volta, NOFX, Bad Religion, Suicide Machines, Choking Victim, etc.
[QUOTE=Binsky;27856562]lately i listen to The Mars Volta, NOFX, Bad Religion, Suicide Machines, Choking Victim, etc.[/QUOTE]
I listen to a lot of MV as well.
[QUOTE=Perfumly;27855815]Nice lats jeax, but work on them biceps. Curlz 4 the gurlz.
Today is the day after leg day. I was just in bed for 18 hours. I cannot move.[/QUOTE]
Thanks Perfumly. Yeah, believe it or not, my biceps are the most noticeable muscle on my body, they stand out the most by far.. I just need more mass on my arms, they have like no fat on them, but they've got this big ball of muscle haha. Also, I just did leg day.. when I started working out, my legs weren't very strong.. I went from 1 plate on each side to 3 plates on each side in 2 weeks, I'm loving it.
[editline]4th February 2011[/editline]
leg press btw
My bicep peak is pretty non-peaky, but I like it looking broader instead of pointier
[img]http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs1204.snc4/155609_475671304092_767209092_5759550_6904360_n.jpgp[/img] Also dat lighting.
You've got that great vascularity like me. Looks good Perf.
Danke. It is now time to eat 4 eggs some yogart some milk a protein shake and some nuts to make up for hardly eating these past two days
[editline]4th February 2011[/editline]
oh by the way when I said "work on the biceps" I had just woke up and the peak kinda blended into the background for me so it looked like you had literally no bicep there. So uh yeah. Nice bicep peak, work on buildan dat mass.
Haha no worries, thanks Perf.
did back/bis today
wow i did an entire 2 reps of wide grip pull-ups
why is it so much harder than normal pull-ups god dammit
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