HELP WITH HOME TRAINING!
Moderators: Boss Man, cassiegose
HELP WITH HOME TRAINING!
Hey I'm 15 years old about 5 "8" and 130 pounds. I am a beginner to working out and i want to build muscle as well as burn fat so i get that ripped look. I would also like to improve strength for hockey. I have limited equipment though, a weight bench with dumbells and a bar. How can I do this and how much should I be working out at age?
If you haven't worked out before I would have you start with bodyweight exercises. This would include Push Ups, Pull Ups, Dips, Squats, Handstand Push Ups etc. This will be a gradual stress on the muscles so no injuries occur with "over enthusiacness" (if that's even a word). If you can get yourself a Pull Up bar of some description or if you live near a playground, use some monkey bars. A general recommendation is thatyopu shouldn't use external load (i.e. weights) untill you can do 20 perfect push ups, 7 - 10 perfect pull or chin ups and 10 perfect 1 legged squats each leg.
It's a little hard to prescribe as I'm not sure how "far along" you are with development. The best time for someone to start training with weights is when your hormaonal changes are at there best (voice deepens, pubes and the rest) which is indication of increased testosterone levels. If you are at this level now you should start with these bodyweight exercises and eat as much quality food as you can and you should see a difference within 4 - 6 weeks. If you can I would add wt to the bodyweight exercises such as with a chain of attached dumbell and continue with them although there will be some exceptions. Search for these exercises on the net and aim for these reps with about 2 - 3 sets of each. Have a look and get abck to me
It's a little hard to prescribe as I'm not sure how "far along" you are with development. The best time for someone to start training with weights is when your hormaonal changes are at there best (voice deepens, pubes and the rest) which is indication of increased testosterone levels. If you are at this level now you should start with these bodyweight exercises and eat as much quality food as you can and you should see a difference within 4 - 6 weeks. If you can I would add wt to the bodyweight exercises such as with a chain of attached dumbell and continue with them although there will be some exceptions. Search for these exercises on the net and aim for these reps with about 2 - 3 sets of each. Have a look and get abck to me
Theres basically 2 wats to go. Intensity or Frequency and each have there perks.
Frequency
- the more you do something the better you get at it or in this case muscle gets bigger. Just look at swimmers, cyclists and gymnists
- some people find it easier to stay on track if training frequently (I do)
- works best if you have enough time to devote to it entirely
- can lead to overtraining if food isn't sufficient of high quality
Intensity
- works on going as hard as you can 1 - 2 times a week and letting rest and recovery do the work
- can lead to overtraining and plateus
- intensity would not be high enough with bodyweight exercises to warrant longer recoveries therefore stimulation won't be high enough for growth
Personally I would go with frequency and perform them 5 - 6 days a week. In your teens you'll body will adapt to the frequency pretty quickly so you won't overtrain, just make sure you don't eat too much crap food as youngins tend to do. You migh want to start every 2nd day and gradually increase add a day when you think you can or when soreness is not too severe (if at all).
4 - 6 weeks of this and you should bve able to reach the rep goals mentioned earlier and then you'll be able to handle heavier wts with better form than if you went straight into it.
Frequency
- the more you do something the better you get at it or in this case muscle gets bigger. Just look at swimmers, cyclists and gymnists
- some people find it easier to stay on track if training frequently (I do)
- works best if you have enough time to devote to it entirely
- can lead to overtraining if food isn't sufficient of high quality
Intensity
- works on going as hard as you can 1 - 2 times a week and letting rest and recovery do the work
- can lead to overtraining and plateus
- intensity would not be high enough with bodyweight exercises to warrant longer recoveries therefore stimulation won't be high enough for growth
Personally I would go with frequency and perform them 5 - 6 days a week. In your teens you'll body will adapt to the frequency pretty quickly so you won't overtrain, just make sure you don't eat too much crap food as youngins tend to do. You migh want to start every 2nd day and gradually increase add a day when you think you can or when soreness is not too severe (if at all).
4 - 6 weeks of this and you should bve able to reach the rep goals mentioned earlier and then you'll be able to handle heavier wts with better form than if you went straight into it.
It all depends on what you can do now. If you can do 20 perfect Push Ups already then have someone place a light wt on your back and do them with that just doing as many as you can. How far you go towards failure will be if your going for intensity or frequency. If intensity do as many as you can for 2 - 4 sets if frequency do all sets stopping 1 - 2 reps short of failure.
Handstand Push Up is done by doing a handstand against a wall but only with feet actually touching the wall. From there you just lower your head to just above the ground and push back up to straight arms. This is very hard so if you have a Swissball try it on there first so that your body will be on a 60ish degree angle or just hold the lockout position (with ever so slightly bent elbows) for as long as you can stopping 3 - 5 seconds short of failure or for as long as you can (freq / int).
This is the same for each exercise depending on what type of training you choose. Decise which one you'll do and then I can prescribe.
Handstand Push Up is done by doing a handstand against a wall but only with feet actually touching the wall. From there you just lower your head to just above the ground and push back up to straight arms. This is very hard so if you have a Swissball try it on there first so that your body will be on a 60ish degree angle or just hold the lockout position (with ever so slightly bent elbows) for as long as you can stopping 3 - 5 seconds short of failure or for as long as you can (freq / int).
This is the same for each exercise depending on what type of training you choose. Decise which one you'll do and then I can prescribe.
Push-ups - 15 sometimes 20
Squats - 50
pull-ups - 6
one legged squats - 10 on right leg 8 on left
I'm still working on the handstand pushups and now that the weather is getting better i ll be able to start doing dips at the park. But im not sure how many I can do on those two excersizes yet.
thanks, Connor
Squats - 50
pull-ups - 6
one legged squats - 10 on right leg 8 on left
I'm still working on the handstand pushups and now that the weather is getting better i ll be able to start doing dips at the park. But im not sure how many I can do on those two excersizes yet.
thanks, Connor
we want to be able to do 20 "PERFECT PUSH UPS" which are no pauses at top and you should eally be able to do 25 - 30...don't worry about 2 legged squats...pul ups are to be done with a wider than shoulder grip using an overhand grip where all fingers and thumb are over the bar which will eliminate bicep use somewhat Just for information pull ups are done like this, chin ups are with elbows in front with fingers facing your face...1 legged sqauts are to be done without falling off balance getting bum down to back of ankle with no pauses at top...if you done them like that then you've gone alright if not just try and do 1 more rep each session for each exercise without going to failure. If training everyday maybe you can alternate days where you gom harder on 1/2 the exercises and maintenance type stuff on the other 1/2 and alternate them days...just see what works for you though