Hi, i'm a 15 year old who has recently started weightlifting. I have been doing weights for about 2 months but only this week i have got serious about diet and workouts. As i'm 15 i'm not aloud to use the weight machines in the gym as they want evidence of being 16 which im not so i just do home workouts.
I'm wondering if this workout is good enough and if i do this aswell as eat protein ( dont have shakes or bars ) will i bulk up a little bit?
Todays workout :
Chest:
4x20 dumbbell bench press ( 5Kg )
4x12 dumbbell pullovers
4x12 dumbbell flyes
4x20 press ups
Back:
4x12 dumbbell rows
4x12 hammer dumbbell rows
8x12 single arm dumbbell rows ( done this workout 2 times, was 4 sets )
Also as 15 i dont use shakes or bars for protein but i try to eat as much chicken,eggs and meat as i can.
So do you guys think if i do workouts similar to this for other parts of body and concentrate on diet with protein ill see muscle gain. P.s i do alot of cardio ( play football )
Good or bad home dumbbell routine?
Moderators: Boss Man, cassiegose
workout 1 - single leg psitol squats / push up w/ feet elevated / chest supported rows / prone ab brace (for time) 4 x 12 doing in circuit fashion not resting btw exercises but resting 1 - 2mins btw circuits
workout 2 - bulgarian split squats / handstand push ups (as many as you can) / db rows / side ab brace (for time) 4 x 12 same in circuit fashion w/ same rest as above
- alternate these 2 workouts for 3/week w. a day off in bwt
- you need a protein shake after training to recopver properly, but only then
- by football you mean soccer or gridiron? either way you don't need "cardio" for them, you need sprints and intervals
workout 2 - bulgarian split squats / handstand push ups (as many as you can) / db rows / side ab brace (for time) 4 x 12 same in circuit fashion w/ same rest as above
- alternate these 2 workouts for 3/week w. a day off in bwt
- you need a protein shake after training to recopver properly, but only then
- by football you mean soccer or gridiron? either way you don't need "cardio" for them, you need sprints and intervals
You need to eat enough protein, do heavy exercise, and take proper rest. Don't work the same body part more than 2 days in the same week if you lift hard. Whey Isolate is great for protein, and the Animal Pak is great for multi vitamins.
[/b]EDIT: What I'm doing is lift weights that let me do more than 6 reps, but less than 8. You should do that too.
Right now I'm doing 4x6, increasing reps till 8 on lifting days, and then using a heavier weight.
to patrick- he said he can't use weights in the gym cause they won't let him. It is better since you have more variety, but he can't use them for the moment.
Also, true that creatine should be taken when you already have decent size, but it DOES work, so don't go saying it doesn't.
[/b]EDIT: What I'm doing is lift weights that let me do more than 6 reps, but less than 8. You should do that too.
Right now I'm doing 4x6, increasing reps till 8 on lifting days, and then using a heavier weight.
to patrick- he said he can't use weights in the gym cause they won't let him. It is better since you have more variety, but he can't use them for the moment.
Also, true that creatine should be taken when you already have decent size, but it DOES work, so don't go saying it doesn't.
Last edited by J_Flow on Thu Jul 24, 2008 2:52 pm, edited 1 time in total.
Alright to be honest home workouts suck and you will agree when u get in the gym unless your home is like a gym and you spend thousands making it good.
swanso has some good workouts there for circuits and keep with them to see some muscle gains dont get discurraged. Also i would recomend maybe some jump squats, single leg deadlifts, step ups and hang cleans if possible they are good exercises which i like and find good also they will help with you sports.
Please dont follow J_flows advice and take size on or any other supplements aside from a whey protein powder yet. Your starting out and alot of those supplements are just going to waste your money and do hardly anything for you. Probably see a doctor before trying any other supplement in the future becasue of your age some jsut arn't made for you yet... take a good multi vitamin, and some whey and you should be fine and eat right
one last note, cardio is not going to make you big or look muscular if u want that sprint 30 sec sprint and 1 min break work up to it they help alot more then jsut running will!
swanso has some good workouts there for circuits and keep with them to see some muscle gains dont get discurraged. Also i would recomend maybe some jump squats, single leg deadlifts, step ups and hang cleans if possible they are good exercises which i like and find good also they will help with you sports.
Please dont follow J_flows advice and take size on or any other supplements aside from a whey protein powder yet. Your starting out and alot of those supplements are just going to waste your money and do hardly anything for you. Probably see a doctor before trying any other supplement in the future becasue of your age some jsut arn't made for you yet... take a good multi vitamin, and some whey and you should be fine and eat right
one last note, cardio is not going to make you big or look muscular if u want that sprint 30 sec sprint and 1 min break work up to it they help alot more then jsut running will!
Why?Oxidane wrote:get a barbell. now.
Yes if you want to workout at home, One would be beneficial to some, but DB's first, Barbell second. Prioritise your Weights. Certainly don't just get a Barbell for half hearted reasons.
If you want to add some Iso in with your lifts, DB's are the way to go. Even if you want to do Compounds, you still can with things like DB Rows, Lunges, probably DB Deads would work technique wise etc etc.
Last edited by Boss Man on Sun Aug 03, 2008 1:03 pm, edited 1 time in total.