Training

[Vooch]

Hey..im sure all of you know that school is starting, and one thing that I've had much trouble with is keeping up an exercise program on top of all the homework and stuff from my highschool (my hs is crazy lol). So i just wanted to get some feedback from ya'll..what is a good, quick routine that can be done at home. I mean i wont be able to go to the gym and do weights all the time, and i also gotta keep the workout from being too long. Keep in mind that Im tryin to get bigger but not too big..just strong enough to benefit me in basketball. I stand like 5'9ish and around 140 pounds, so ima little skinny dude haha. Should i just focus more on core? I also need to get a little faster and more hops.

[A.J.]

To get more hops do heel crotches. The thing I do to get faster is to jog around the block on my street 4 times everyday. But I am skinny also. I weight 138, lol, so basketball is out the question for me, so thats why I am playing baseball.

[Transistor]

do you have weights at home?
i dunno much but this seems to be working for me (I'm trying to get bigger too) It's less than an hour at least...
5 min. warm up, 5-10 min. core/abs, 30 min. weights (full body)
I heard it's good to do cardio after but I usually just do some running/shoot hoops on my off days

I try to go 3 times a week. I've noticed good results in terms of strength/size......But my stamina/endurance isin't where I want it to be (I still get tired easily, but this could also be because I work out after work and I also don't get enough sleep)

[BaYBaller]

-Cardio done on off-days is what is recommended.
-If endurance is a problem do more reps with lighter weights. Try mixing up your weekly routine, i.e. most likely you work with weights 3x a week, so use one day to focus on endurance (high amount of reps in each set), one day to focus on speed (do as many reps in a specified time frame) and one day to focus on strength (highest amount of weight you can do 8-10 reps with).
-If your goal of working out is just to stay in shape (i.e. for a sport) you workout without weights (push ups, pull ups, situps, squats and their variations). You won't build much muscle mass, but to do that you probably will have to dramatically change your diet, which is a lot more work than the actual workouts themselves. For example you should be able to increase your hops by doing squats and its many variations. Plus these are excerises you can do anywhere and at little to no cost.

[moofs]

Heh, my training used to consist of
- play lots and lots of basketball
- jump up and grab the rim several hundred times every time i play like a total spaz

It worked I guess, used to be able to jump upward of 33-36 inches.
(Side note: I'd describe my game as "Ryan Bowen meets Earl Campbell")

[jove9]

Try this:

http://hundredpushups.com/

[moofs]

Try this:

http://hundredpushups.com/

Right now I can do like 40-45, elbows in against my sides and on my knuckles (keeps me from having to use the front of my shoulders, which are weak like mighty kitten)

[jove9]

I'm trying to work through that plan right now. I'm starting week 3.

(I'm a little behind, so I'm starting it in the middle of the week.)

I'll let you know if I can do 100 pushups by the end of the six weeks.

[Vooch]

thanks ya'll
that 100 pushups thing looks actually pretty good i think ima start that

[DraftBoy10]

lol no dont go into that hundred pushups stuff.

Go to the gym 3x week. Do a push, pull, lower body routine.

Push- Chest/Shoulders/Triceps
Pull- Back/Biceps/Forearms
Lower Body- Quads/Hams/Calves

Each workout should take 45-60 minutes. Go high volume like 15-20 sets, moderate reps 8-12(for size gains), rest time(45sec-60 sec). Use Dumbells and barbells none of this machine bull.

Example routine:
Push day(lets say Monday): Chest:
Barbell Bench Press 5 sets of 8, 8, 10, 10, 12
Incline Dumbell Presss 5 sets of 8, 8, 10, 10, 12
Incline Dumbell Flyes 4 sets of 8, 10, 10, 12
Shoulders:
Dumbell Overhead Press 5 sets of 8, 8, 10, 10, 12
Dumbell Front 5 sets of 8, 8, 10, 10, 12
Dumbell Lateral Raises 4 sets of 8, 10, 10, 12
Triceps:
Close Grip Bench Press: 4 sets of 10
Skullcrushers: 4 sets of 10
Machine Tricep Pushdowns: 4 sets of 10


Leg day(lets say Wednesday): Squats 5 sets of 8, 10, 10, 10, 12
Leg Extension 4 sets of 10, 15, 15 ,20
Hammi Curls 4 sets of 10, 15, 15, 20
Leg Press 5 sets of 8, 10, 10, 10, 12
Seated Calf Raise 5 sets of 10, 10, 15, 15, 20

Pull day(lets say Friday): Back:
Deadlift 4 sets of 8, 10, 10, 12
One Arm Dumbell Rows 4 sets of 8, 10, 10, 12
Pullups 3 sets till failure
Close Grip Lat Pulldowns 4 sets of 8, 10, 10, 12
Barbell Rows 4 sets of 8, 10, 10, 12
Biceps:
Barbell Curl: 3 sets of 10
Dumbell Hammer Curl: 3 sets of 10
Machine Bicep Curl: 3 sets of 10
Forearms:
Dumbell Wrist Curl: 4 sets of 10
Reverse Barbell Curl: 4 sets of 10

On off days I did some light jogging on an empty stomach for 20 minutes in the morning.(right when I woke up).

Been on this type of training routine(different exercises every 3 weeks) + diet plan that my trainer put me down for 9 weeks and results have been fantastic Went from 6'3, 180 to 6'3 186. Significantly bigger, stronger, and most of all I have more endurance.

Strength will come with time, I had to realize that form takes priority over anything else( I was benching 135lbs 9 weeks ago now I'm at 190lbs)

[DraftBoy10]

Oh yeah to be more exact with my diet.

I have a plan where I have to eat at least 320g carbs a day, 260g protein a day, 180g fat a day on workout days

and on off days eat 300g protein a day, 200g carbs a day, 210g fat a day

All over 6 meals distributed evenly. For your body weight/type it may be different, but thats an outline my trainer put.

As for supplements I just use a multivitamin, I don't use whey protein, I just eat normal food.

[moofs]

Yeah, my workout sucks. I can't bench jackall because of my shoulders (typically 120-150 max, but have done 190 from time to time, either of which is pathetic considering I weigh a fairly lean 225), but still do something like 30 reps of 250 on quad machines, 30 reps of 200 on triceps extensions, 30 reps on the lat machine (long bar, pull straight down with hands spread apart about 3 feet), 15-30 reps of 35 to 45 lbs on dumbbell curls, 25 reps of 25lbs on trapezius workout, 25 reps on the pecs machine at about 110, usually one set of each 3 times a week, occasionally work the core machine or one of the situp/crunch machines, run 3-4 miles, and now do WII AEROBICS, strength training, and yoga too!!! Takes about 15-30 minutes a day depending on whether I do them all or not. If something's overly sore, it doesn't get worked. It's really a terrible workout from all I've ever heard, but I put on like 30 lbs in about 1.5-2 yrs. Eh, I'd go with DraftBoy's workout if I were you. Sounds pretty good.

(Mostly I'm hoping someone tells me just HOW bad my workout is )

[Vooch]

Dang that routine you posted draftboy is insane lol..
see i would do somethin like that but i dont got the equipment and time for that during the school year..all i got at home is a mat, a wokrout ball, a bench, and a few dumbbells.
If i could go to the gym that often then I am gonna do somethin like that workout though.

[jove9]

lol no dont go into that hundred pushups stuff.

Go to the gym 3x week. Do a push, pull, lower body routine.

Push- Chest/Shoulders/Triceps
Pull- Back/Biceps/Forearms
Lower Body- Quads/Hams/Calves

The 100 pushups should not be, and is not designed to be, a substitute for a general plan of well-being and fitness. Think of it more as a challenge that happens to also build strength.

I try to get to the gym about 4 days a week. I've never heard of the push / pull plan that you have, but it seems to be reaping dividends for you.

I've done a million different plans, but I always seem to revert back to this one:

Chest
Back / shoulders
biceps / triceps
legs

For each group I have two workouts, which rotate every week.

On a fifth day (if work lets me make it to the gym five times), I'll do cardio - jog, or just play a million games of basketball.

[TMU]

My weekly workout plan is similar to that of Jove's.

Monday: Chest, Triceps, Biceps
Tuesday: Legs, Abs
Wednesday: Run / Bike / Ball
Thursday: Back, Shoulders
Friday: Core training / Pylometrics, Abs
Saturday: Run / Bike / Ball
Sunday: Rest

If you're to work out at home, you'd be more inclined to work on your core. I recommend doing push-ups (regular, diamond, etc) and crunches. Get a swiss ball to prevent back and neck strains. For legs, if your knees and legs permit, I recommend calf raises, hop squats (I think airalert is a great program). I also recommend running/jogging 2 - 3 times a week.

[DraftBoy10]

Yeah I never heard of Pull/Push either but he made me do it.

He's like just do a push up what muscles are you using? Triceps, Shoulders, Chest

Just do a pullup what muscles are you using? Biceps, Forearms, Back

He's like those are two upper body segments that contrast each other, work one out seperately at a time, you'll see some solid gains

Soon I'm changing to a

Monday: Upper Body
Tuesday: Lower Body
Wednesday: Off
Thursday: Upper Body
Friday: lower Body
Saturday/Sunday: Cardio

Routine.


But from what i've seen it's really from what you eat, I follow his strict diet plan, I was like let me go with this for 12 weeks, let's see where it takes me, but now I'm hooked. I feel guilty if I go out and eat a pizza.

[DraftBoy10]

If you want a good homeworkout this is what he put me on initially for 4 weeks to gain some muscular endurance/strength.

Day 1- Took about 20 minutes for me, everytime you do it try to decrease time spent. Started at 20:17 ended at 17:45 in 4 weeks.
Squat Hold( get in squat position and really sit there for as long as you can)- repeat 3 times
Tippy Toe Raise(Stand on your tippy toes as long as you can)- repeat 3 times
Tippy Toe Sprint(spring on just your tippy toes for as long as you can)- repeat 3 times
Seated Raise(sit down and don't stand up, but make your knees raise you up)- repeat 3 times

Day 2- Rest 1 minute each set and try to increase reps each time you go at it.
Normal Pushups- 2 sets failure
Wide Grip Pushups- 2 sets failure
Close Grip Pushups - 2 sets failure
Raised Pushups- 2 sets failure

Day 3- Same as pushups, 1 minute rest, increase reps each session
Wide Grip Pullups- 3 sets till failure
Medium Grip Pullups- 3 sets till failure
Chinups- 3 sets till Failure
Towel Pullups(pul yourself up by holding onto a towel)- 2 sets till failure

Day 4- Don't rest until you complete all 4 of these, then rest 2 minutes, so got at it with no rest in beween. It's intense as ****.
Static Hold( get in push up position but lower belly a bit to get the most concentration there)- Hold for as long as you can)
Reverse Crunches- till failure
Leg Ups(sit on elevated area and bring your legs up)
Stomach Vacuums

Everything increased significantly for me. Started doing 60 pushups for normal grip in 2 sets, now I'm at 88. Stomach Vacuums was at 12 seconds now am at 42 seconds. Waist went from 35 to 32.5.

[Transistor]

But from what i've seen it's really from what you eat, I follow his strict diet plan, I was like let me go with this for 12 weeks, let's see where it takes me, but now I'm hooked. I feel guilty if I go out and eat a pizza.

Wow how do you do it? Diet's my biggest challenge. It seems no matter how much cardio I do or abs I work on I can't lose my gut, and I know it's probably because of what I eat. My diet's not horrible, but it could be better and i'm slowly trying to change it. All those wing/beer nights have done their damage!!

[Vooch]

I just tried that endurance workout thing you posted draftboy...i did that last one...holy crap that was crazy haha.
i really like that one because i don't have time to go to the gym everyday because i got school and my college apps and stuff so i like that one.
its kinda hard to find a workout that hits everything and keeping it under an hour and that one seems to do the job!

[DraftBoy10]

But from what i've seen it's really from what you eat, I follow his strict diet plan, I was like let me go with this for 12 weeks, let's see where it takes me, but now I'm hooked. I feel guilty if I go out and eat a pizza.

Wow how do you do it? Diet's my biggest challenge. It seems no matter how much cardio I do or abs I work on I can't lose my gut, and I know it's probably because of what I eat. My diet's not horrible, but it could be better and i'm slowly trying to change it. All those wing/beer nights have done their damage!!

I don't know how I do it, I just took some advice on him on how to stay committed to it. The first thing he said was remove all the bad food from the house, you lose a lot of money, and cravings. But you can't get go eat bad stuff at the wrong time then.

Then I said let's see how I look after 3 weeks, and that was a long time ago, my girlfriend really, really noticed a difference, she was like wow it's changed a bunch. My trainer said if I stick to what I'm doing for the next 4-6 weeks my body fat could dip under about 10% and my abs will show, right now I'm right above 11%. I will hopefully by then be at 188lbs.