My exercise plan

S

SuperFob

0
My idea is that I'll do barbell bench presses for my chest, barbell close grip bench presses for my triceps, bicep curls with the dumbells for my biceps, and dumbell hammer curls for my forearms.

I'll do four sets of ten for each.
I'll also do a couple of 100 meter dashes each day for some more definition in my legs, and 100 crunches a day for my abs.

That'll be my plan 5 days a week. I'm looking for toning, and I in no means want to increase my waistline or bulk up, so I'm staying active by playing tennis an hour to an hour and a half a day 5 days a week to make sure that I don't gain any fat.

And I'm not going to be adding any calories to my diet, as that would most likely increase my waistline as well. I'll make sure to have plenty of protein, though. :D

Thoughts?
 
100m dashes will not do anything for your legs.


I suggest you get a book, "New Rules of Lifting" is a good choice.
 
Cynic said:
100m dashes will not do anything for your legs.


I suggest you get a book, "New Rules of Lifting" is a good choice.
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Well, I'm not really looking for huge calves or thighs if that's what you're suggesting. I just want stronger legs, and sprinting is a decent way to do that (so I've heard).
 
That can be done better with weights. Do a 3x3x95% and that will tax your CNS and develop strength over size.
 
Sounds like you're rather new and without proper knowledge of a good strength training program. You're doing the typical bench and curls routine, which is unbeneficial. What about your back and legs? Running is not a leg strength builder, but a cardiovascular system enhancer. You need a full body plan, not just four smaller muscles. You wont get "bigger" by weight training if your diet doesnt have enough calories to allow it, which I imagine you are probably eating three times a day? If we could get bigger that easily I would be huge by now.
 
I never said that I want to get bigger. I'm 15 years old, and I prefer being trim, I'm toning not bulking. Most people tell me that I need to lose weight to tone, but I'm already a pretty slender guy.
 
I never said you wanted to get bigger either, I merely said that if you wanted to get bigger, it depends on diet as well. You dont need to lose weight to "tone", but reduce your bodyfat. What kind of diet do you have planned?
 
Well, I've been exercising for a while now and I went from 145 pounds to 135 pounds through it (I'm 5'8"), so I'm going to continue with that exercising, but I want to start weightlifting as well so there's some muscle there when I'm done.
 
You don't have to give up cardio.

We're just saying get a better workout. There's a lot of good ones put out by pros on T-nation.com, plus many good books: "New Rules of Lifting," "Book of Muscle," "Home Workout Bible," "The Testosterone Advatage Plan," etc.
 
Well, 'toned' probably isn't the right word to describe what I'm doing, as there really isn't much muscle to reveal.

I am pretty skinny right now, but is it possible to lose body fat with my cardio routine and gain muscle by lifting at the same time? Or do I have to do them separately?
 
Its extremely slow to do both at the same time, to the point most get frustrated and give in to the bulking/cutting cycle routine instead.

5'8" and 135lbs is underweight. you definitely should look into building some muscle more than anything. you cannot look 'toned' if you have no muscle. Toning is nothing more than losing bodyfat so your muscles are more visible.
 
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