I've recently started lifting weights (and doing some bodyweight exercises as well), and I'm trying to build myself a program I can follow consistently.
My goal is not to get big, in and of itself, although I wouldn't mind looking a little better with my shirt off. Mainly, I just want my muscles to be stronger and work better. This means being able to do one-legged squats, pullups, chinups, one-arm pushups, handstand pushups, a walking handstand, and that sort of thing. I just want to be more capable.
I've already asked about pushup endurance in another thread, but what about learning to do handstand pushups? I'm not sure which exercises would best prepare me for a real handstand pushup. I don't think I can do a negative handstand pushup with good enough form for it to be a very effective exercise. I speed up once my head gets halfway to the ground; I don't fall but I don't get enough out of the rep.
I'm having a problem with pullups. Right now I'm considering doing negative pullups every other day on a towel-covered door. Is this a good idea, and should I just keep at them until I can't do any more in order to achieve growth in the right muscles?
I can already do chinups, if poorly, and I can do a one legged squat with the right leg. I think I know what to do to get better at them, though. I'm hoping that pullup exercises + bicep curls will improve my chinup, while regular squats will help my one-legged squat. Am I wrong?
About my program in general -- I'm thinking that I'll work legs one day, then upper body, then a day of rest before going back to legs. I will do ab work every day. At seventeen years, is this probably okay, or is it best to take more time for the muscles to recover?
These are the exercises I've been experimenting with in my workouts:
For the legs: weighted squats, weighted lunges, and dumbbell deadlifts. (My upper body needs more work, so I haven't been experimenting as thoroughly with the legs)
Upper body: Hammer curls going into military press, regular curls, lateral raises, shoulder shrug/rolls, bent over rows, standing rows, incline/backpack pushups, and the occasional dumbbell fly.
Abs: Bicycle maneuver and weighted crunches.
My goal is not to get big, in and of itself, although I wouldn't mind looking a little better with my shirt off. Mainly, I just want my muscles to be stronger and work better. This means being able to do one-legged squats, pullups, chinups, one-arm pushups, handstand pushups, a walking handstand, and that sort of thing. I just want to be more capable.
I've already asked about pushup endurance in another thread, but what about learning to do handstand pushups? I'm not sure which exercises would best prepare me for a real handstand pushup. I don't think I can do a negative handstand pushup with good enough form for it to be a very effective exercise. I speed up once my head gets halfway to the ground; I don't fall but I don't get enough out of the rep.
I'm having a problem with pullups. Right now I'm considering doing negative pullups every other day on a towel-covered door. Is this a good idea, and should I just keep at them until I can't do any more in order to achieve growth in the right muscles?
I can already do chinups, if poorly, and I can do a one legged squat with the right leg. I think I know what to do to get better at them, though. I'm hoping that pullup exercises + bicep curls will improve my chinup, while regular squats will help my one-legged squat. Am I wrong?
About my program in general -- I'm thinking that I'll work legs one day, then upper body, then a day of rest before going back to legs. I will do ab work every day. At seventeen years, is this probably okay, or is it best to take more time for the muscles to recover?
These are the exercises I've been experimenting with in my workouts:
For the legs: weighted squats, weighted lunges, and dumbbell deadlifts. (My upper body needs more work, so I haven't been experimenting as thoroughly with the legs)
Upper body: Hammer curls going into military press, regular curls, lateral raises, shoulder shrug/rolls, bent over rows, standing rows, incline/backpack pushups, and the occasional dumbbell fly.
Abs: Bicycle maneuver and weighted crunches.
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