Just a few questions...need some answers and cc

Dude your making it way to complicated. Pushups and situps are not bad.

If I do 3x10s or something, would I work out every day?
You should re-read what I wrote.

Would I do the entire workout in a day or split it up?
One day 45mins-1hr. 3-4days total. Read!
 
Try this-

Every other day pick-
2 movements for legs
2 movements for chest
2 movements for back
1 ab movement

Do this for 4 weeks. Vary your reps between 2X12, 3X10, 5X8. After 4 weeks you might start adding in some shoulder or arm work.
 
falloutboyrocks said:
cause i do so little to most or all muscle groups every day that 24 hours is adaquete rest to work out the same way every day
Click to expand...

If you do so little that 24 hours rest is adequate then you are wasting your time.

You'd be better of working out with increased intensity (heavier weights) and longer rest periods.

You grow while you rest.
 
so this is what im thinking:

day 1: Legs, back, abs

day 2: Chest, arms, shoulders

day 3: Rest

day 4: Legs, back, abs

day 5: Chest, arms, shoulders

day 6: Rest

day 7: Rest

good?
cause i kinda need the weekends off for....social life lol

so now ill look at the exercises and write them down

so like 2-3 exercises for each musle group
and like some 2x15s and 3x10s maybe in there?
 
day 1: Legs, back, abs

LEGS
-Leg Extensions
-Squats
-Leg Kick Backs
-Leg Curls

BACK
-Seated Rows
-Lat Pulls
-Back Arches
-Deadlifts?

ABS
-Crunches
-Leg Lifts
-Upright Rows?
-Running?
-Others?

day 2: Chest, arms, shoulders

CHEST
-Bench Press
-Seated Press
-Bar Dips
-Pectoral Fly
-Push Ups?
-Others?

ARMS
-Dumbells
-Single Bicep Curls
-Pull Ups
-Tricep Push Down

SHOULDERS
-Any ideas?

day 3: Rest

-Running?

day 4: Legs, back, abs

day 5: Chest, arms, shoulders

day 6: Rest

day 7: Rest

Keep in mind I'm just 14 and I hardly know much about weights so any advice and criticism is welcome and greatly appreciated :)

Thanks
 
Your making this way to complicated for starters.

Try this - these are your main excercises and you should master them first.

Day 1
Back Squat - 5x5
Flat Bench - 5x5
Deadlift - 5x5
Chinups

Day 2
Front Squat - 5x5
Incline Bench - 5x5
Powerclean - 5x5
Bentover rows - 5x5

Day 3
Back squat - 5x5
dips or decline bench - 5x5
Deadlift - 5x5
Military Press - 5x5
 
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newf said:
Your making this way to complicated for starters.

Try this - these are your main excercises and you should master them first.

Day 1
Back Squat - 5x5
Flat Bench - 5x5
Deadlift - 5x5
Chinups

Day 2
Front Squat - 5x5
Incline Bench - 5x5
Powerclean - 5x5
Bentover rows - 5x5

Day 3
Back squat - 5x5
dips or decline bench - 5x5
Deadlift - 5x5
Military Press - 5x5
Click to expand...

any rest days?
and which of those are done with a dumbell?
 
There all done by barbell with the exceptation of chinups and dips.

http://www.exrx.net/Lists/Directory.html

If you want any alternatives just let me know. Do this routine for a few months, then you can get more complicated if you like but newbies tend to think complex routines are best but quite frankly there for advanced trainees.

While my routine is pretty detailed the lifts are not new and based around most of the lifts i gave you.

Its works.
 
ok i think i can help with something. imma 14 two and in know how to lift while your young. let me ask you how big are you,like whats your stats in most lifts for example mine are.

hight 5'3
weight 140 lbs
bf% no clue somewhere from 15 to 20%

bench press 145 lbs

squat 200 lbs

deadlift 150 lbs

military press 110 lbs

pull-ups 12 reps

once i know these i can help you out with most thing i had some great teachers. listen to the guys on here,there very smart,
 
newf said:
Your making this way to complicated for starters.

Try this - these are your main excercises and you should master them first.

Day 1
Back Squat - 5x5
Flat Bench - 5x5
Deadlift - 5x5
Chinups

Day 2
Front Squat - 5x5
Incline Bench - 5x5
Powerclean - 5x5
Bentover rows - 5x5

Day 3
Back squat - 5x5
dips or decline bench - 5x5
Deadlift - 5x5
Military Press - 5x5
Click to expand...

ok this you should keep away from. training for strenth is a bad idea while your still young,and just starting out. if theres one thing i leard on here its dont lift heavey for a while you can bust a growth plate and lose a few inches in hight in the long run.

imma gonna give you the same routein my teachers gave me, so plain and simeple keep plain and simple. 3 to 4 sets 10 to 12 reps light to middle weight and main lifts like. bench press,deadlifts,sqauts,militay press,bent over rows,curls,extenions, and weighted crunches. and mess around with it so that you find out how its best for you no two people are the same so work with it and i promise it will work happy lifting.
 
There's no proof that you can't lift heavy at a young age. I did, my cousins did. I'm over 6inches taller then my parents.

However, avoid failure training on the above routine most of the time.
 
newf in ll do restepct,many people belive that lifting heavy while your bones are still some what soft like at a young age can stunt your growth. just read up on growth plates and you will know what i mean. but long story short lifting heavy when your young can put alot of stress on the bones and cause a growth plate fracture loseing about 15 to 20% of your final hight now no one wants to be short now do they. if i had the chance to be 6 feet tall i would and if i now imma doin something to stunt my growth imma gonna stop it makes sence you now what i mean.
 
If your over 15 don't listen to such BS. Train whatever way you want, i powerlifted when i was 12 years has did alot of the trainers (professional) that you get advice from.
 
newf said:
Your making this way to complicated for starters.

Try this - these are your main excercises and you should master them first.

Day 1
Back Squat - 5x5
Flat Bench - 5x5
Deadlift - 5x5
Chinups

Day 2
Front Squat - 5x5
Incline Bench - 5x5
Powerclean - 5x5
Bentover rows - 5x5

Day 3
Back squat - 5x5
dips or decline bench - 5x5
Deadlift - 5x5
Military Press - 5x5
Click to expand...


which muscles do those cover?
anything for abs and arms?
or is it all legs chest and back?
 
Newf, I am happy that your heavy training did not stunt your growth; but are you sure it didn't? Could you have been taller? There is one principle in training we call the principle of individuality. Everyone responds differently to exercise. If it did not impair your growth, this does not mean it will not impair the growth of another.

Nutriton, specifically calcium intake as a youth plays a huge part in this. The youths' stage of hormonal development is also a big factor. The vast majority of youths under 17 are at high risk of stunting thier growth if they train with more than 120% of thier body weight. This is a well known fact among health professionals.
 
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