I Don't Know What To Do
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tanner2007
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- Joined: Wed Jun 21, 2006 4:35 pm
I Don't Know What To Do
i am 14 years old i wieght trian and i want to know should i be doin g lots of one type of exercise like one day work lote of chest then the next day work out arms or should i be doing small amounts of all exercies everyday
i think i've explained this to you before...on monday, wednesday and fridays do this
deadlifts work up to 5RM over about 5 - 7 sets
1 leg squats with back leg elevated 3 x 10 - 15 alternated with leg curl variation 3 x 8 - 12
seated cable row 3 x 8 - 12 alternated with bench press variation 3 x 8 - 12
start off with this...do not add abs, arms etc as if you do this correctly it should be enough...if you need to do abs because you really want to make it a superset (2 exercises in row with no rest) of a leg raise variation and a twisting / rotation / oblique exercise for 2 x 8 - 15 just going back and forth untill all sets are done...if you really need to do arms (but i wouldn't) then do chin ups supersetted with bench dips for 2 x 8 - 15 and 30secs between supersets...for the top exercises do like this...squats...rest 90secs...leg curl...rest 90secs...squats...and so on...for deads you can start with 1min rest for your lighter warm up sets but gradually increase so at about 3mins rest between 2nd last and last set...for cardio do 2 sessions a week
session 1 - go outside and find about 100m flat grass or track...we want to do 5 - 10 sets of sprints but the distance will be on how long we can hold top speed for so if you get to the 80m mark and you can detect a prominent decrease in pace stop...the high intensity sprinting is what we want to do...for rest i want you to do this...find your wrist pulse and count for a whole 60secs at total rest say as soon as you wake up...if you get 70 beats per minute than that is your resting heart rate...your rest between sprinting sets will be untill your heart rate gets back down to about 85 beats per minute than you go again...we want almost full rest but not quite
session 2 - on an exercise bike if possible do 10mins only but you want to do 90seconds as slow as you possibly can pedal...you should find an rpm that correlates with this so you can keep track of it...once 90secs is up than you need to get your in gear and pedal as fast as you possibly can...the idea for this bit is to be able to hold a certain rpm so don't go all out straight away as you may start off at 140rpm but by time 20secs comes around you'll be down at 110 so maybe try 130 and see how you go...once all 5 cycles are completed, increase the pedal resistance to the next level and do the same trying to hold the same rpm as you did on the previous level
as for food there are enough posts on here for you to put something together but if still not sure than post what your currently having and i'll make the neccesary changes
deadlifts work up to 5RM over about 5 - 7 sets
1 leg squats with back leg elevated 3 x 10 - 15 alternated with leg curl variation 3 x 8 - 12
seated cable row 3 x 8 - 12 alternated with bench press variation 3 x 8 - 12
start off with this...do not add abs, arms etc as if you do this correctly it should be enough...if you need to do abs because you really want to make it a superset (2 exercises in row with no rest) of a leg raise variation and a twisting / rotation / oblique exercise for 2 x 8 - 15 just going back and forth untill all sets are done...if you really need to do arms (but i wouldn't) then do chin ups supersetted with bench dips for 2 x 8 - 15 and 30secs between supersets...for the top exercises do like this...squats...rest 90secs...leg curl...rest 90secs...squats...and so on...for deads you can start with 1min rest for your lighter warm up sets but gradually increase so at about 3mins rest between 2nd last and last set...for cardio do 2 sessions a week
session 1 - go outside and find about 100m flat grass or track...we want to do 5 - 10 sets of sprints but the distance will be on how long we can hold top speed for so if you get to the 80m mark and you can detect a prominent decrease in pace stop...the high intensity sprinting is what we want to do...for rest i want you to do this...find your wrist pulse and count for a whole 60secs at total rest say as soon as you wake up...if you get 70 beats per minute than that is your resting heart rate...your rest between sprinting sets will be untill your heart rate gets back down to about 85 beats per minute than you go again...we want almost full rest but not quite
session 2 - on an exercise bike if possible do 10mins only but you want to do 90seconds as slow as you possibly can pedal...you should find an rpm that correlates with this so you can keep track of it...once 90secs is up than you need to get your in gear and pedal as fast as you possibly can...the idea for this bit is to be able to hold a certain rpm so don't go all out straight away as you may start off at 140rpm but by time 20secs comes around you'll be down at 110 so maybe try 130 and see how you go...once all 5 cycles are completed, increase the pedal resistance to the next level and do the same trying to hold the same rpm as you did on the previous level
as for food there are enough posts on here for you to put something together but if still not sure than post what your currently having and i'll make the neccesary changes