Sup guys, im 16 now and im looking for a workout routine, and since most of you are older, I think you could help. There are so many diff. weekly routines to workout, like splits full body off 2 days on 2 days on. I have been working out for about 3 weeks, what routine shoul i use, if u dont know, then just guess cause i really need a plan. peace
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10 Million Ways... I need 1
- Thread starter Jacobaboba
- Start date
I would recommend 20-rep breathing squats for a beginner.
20-rep squats are a safer way for beginners to get the squat form down and start building muscle, without the dangers of low-rep squat work.
Here's the basic routine, which you do 2-3 times a week:
Squat 1x20
Chins 5x5
Dips 5x5
Some sort of ab work
You try to steadily add small amounts of weight to the squat, chins, and dips every workout, if you can. You'll probably have to work up to 5x5 with bodyweight of the chins and dips, but once you do, start adding weight.
Making squats a foundation of your workout is essential. Even if you don't follow this exact routine, you won't find a good one that doesn't employ squats.
Note: This routine is pretty complete, but not perfectly complete. It's not something you could continue to do forever with no changes. I gotta go, hope that helped.
20-rep squats are a safer way for beginners to get the squat form down and start building muscle, without the dangers of low-rep squat work.
Here's the basic routine, which you do 2-3 times a week:
Squat 1x20
Chins 5x5
Dips 5x5
Some sort of ab work
You try to steadily add small amounts of weight to the squat, chins, and dips every workout, if you can. You'll probably have to work up to 5x5 with bodyweight of the chins and dips, but once you do, start adding weight.
Making squats a foundation of your workout is essential. Even if you don't follow this exact routine, you won't find a good one that doesn't employ squats.
Note: This routine is pretty complete, but not perfectly complete. It's not something you could continue to do forever with no changes. I gotta go, hope that helped.
Below is my opinion. Since you're a minor I'm obligated to remind you that you should check with your parents/legal guardians before taking any of my advice.
There are two free internet sites that can give you a decent start (& much more): the websites of Dave Draper & Bill Pearl (use Hotbot, Google, or whatever-"search-engine" to find these sites... as I think posting websites here is looked upon with suspicion). Both of these guys are "volume trainers," which are good if you have a lot of time & energy for the gym. Bill Pearl goes from beginner to workaholic in one 20-month-long course & Dave Draper does close to the same, but breaks things up into many different types of work-outs (easy to pick-&-choose from depending upon your specific goals, provided you're a healthy young man).
Whatever you do, in my opinion some good tips are to: (1) never neglect any major muscles/muscle-groups; (2) train antagonistic movements (if you pull something downward , then be sure to also push something upward along the same or a similar angle); & (3) do more rhomb & rear-delt exercise than pec exercise (lyou can ook at an anatomy chart to find these muscles). Also, if an exercise doesn't feel perfect (like say your wrists seem unnecessarily stressed while trying to exercise your biceps), then stop & change things to where they feel right (perhaps try a different angle by changing the type of bar or by using a dumbell instead of a bar). Most of us have common sense, but we often over-ride our good sense because somewhere (from a friend, a magazine article, or wherever) we got the impression that we had to do such-&-such just-so; rather, listen to YOUR body & heed it's messages & you'll probably end-up doing better than most folks (& if that means deviating from some famous dude's ways, then so be it).
Break Into Things Slowly & Have Fun,
Marooned Mike
There are two free internet sites that can give you a decent start (& much more): the websites of Dave Draper & Bill Pearl (use Hotbot, Google, or whatever-"search-engine" to find these sites... as I think posting websites here is looked upon with suspicion). Both of these guys are "volume trainers," which are good if you have a lot of time & energy for the gym. Bill Pearl goes from beginner to workaholic in one 20-month-long course & Dave Draper does close to the same, but breaks things up into many different types of work-outs (easy to pick-&-choose from depending upon your specific goals, provided you're a healthy young man).
Whatever you do, in my opinion some good tips are to: (1) never neglect any major muscles/muscle-groups; (2) train antagonistic movements (if you pull something downward , then be sure to also push something upward along the same or a similar angle); & (3) do more rhomb & rear-delt exercise than pec exercise (lyou can ook at an anatomy chart to find these muscles). Also, if an exercise doesn't feel perfect (like say your wrists seem unnecessarily stressed while trying to exercise your biceps), then stop & change things to where they feel right (perhaps try a different angle by changing the type of bar or by using a dumbell instead of a bar). Most of us have common sense, but we often over-ride our good sense because somewhere (from a friend, a magazine article, or wherever) we got the impression that we had to do such-&-such just-so; rather, listen to YOUR body & heed it's messages & you'll probably end-up doing better than most folks (& if that means deviating from some famous dude's ways, then so be it).
Break Into Things Slowly & Have Fun,
Marooned Mike