Ok Its time for a routine

S

sunten1

0
Ok I just signed up to the gym near my house. I have Winter Break until the 25 of JANUARY. I am home until then, w/o a job, I know I am going to get fat again. I lost alot of wieght at school. And I want to keep it off. So since there is a gym at school, I signed up for one at my house too to keep me busy during the breaks.

My stats are:
Height - 5' 7"
Age -18 Years Old
Weight - 130 Pounds

I have been going to the school gym since about mid Oct I would like to say. And since then I have basically only been doing upperbody, which I know isn't a good idea, but yea.

Now that I have break I want to balance everything out.
So I need somebody to help me come up with a decent routine. I want to just get stronger. Not really bulk up or anything. Not exactly sure what it's called.

I have never done squated before. I basically am a total n00b at the gym.

So if anyone has any ideas on what I should do that would be great.
 
Learning to squat can be an interesting task. I'd suggest starting with a broom stick before heading off to the gym. Put the broom handle above your head, held in your hands, with arms locked out. Take a shoulder width or slightly wider foot distance with feet pointed slightly out and squat down and back till your butt hits your calves. Once you are there, come back up.

Now, go to the gym and go to the power rack. Do the over head (OH) squat with the bar. Now, squeeze your shoulder blades together. The bar will rest there. Start with the bar and see if any of the PTs can critique your form.

Here are a few links with pics and vids for you to browse through and see all the coolness you're missing by not working your legs.
 
sunten1-

evolution pointed out that learning how to squat IS a bit technical. And depending on you strength levels, you might actually want to start with a broomstick. However, my 8th grade athletes can pick up barbell back squats after about 2-3 sessions with just the 45 lb bar, so its not impossible. But I would definitely perhaps follow a full body or upper/lower split and groove squatting as much as possible. Since you have neglected your lower body, I would begin with the lower body exercise. Maybe something along these lines.

Day 1-

Barbell Back Squat- 5 x 5 (Work up to a heavy set of five)
Barbell Bench Press- 4 x 5 (Use a weight you can do for 10 repetitions)
Barbell Row or Machine Row- 4 x 5 (Same as bench press)

Day 2-

Step Ups w/ DBs- 3 x 15-20 (Each Leg)
DB Incline Bench Press- 3 x 15-20
Lat pull Down or Pull Ups- 3 x 15-20

Day 3-
Barbell Back Squat- 4 x 8-12
Dips- 4 x 8-12
Inverted Rows (In a power rack or smith machine set the bar low, grab it like a pull up, with your legs on the ground and pull your upper body to the bar, much like a pull up)- 4 x 8-12

That would be a good base start for you. Of course you could add alittle arm work, but not a lot 2-3 sets of 8-12 reps, but concentrate on the BIG exercises first.

Hope that helps,

Andrew
 
Andrew Smith said:
sunten1-

evolution pointed out that learning how to squat IS a bit technical. And depending on you strength levels, you might actually want to start with a broomstick. However, my 8th grade athletes can pick up barbell back squats after about 2-3 sessions with just the 45 lb bar, so its not impossible. But I would definitely perhaps follow a full body or upper/lower split and groove squatting as much as possible. Since you have neglected your lower body, I would begin with the lower body exercise. Maybe something along these lines.
Click to expand...

Yup, just allowing them to get a bit of form work in and then some form work with the bar. With the OH squats, it's easy to find strength imbalances...of course, since none has really been done,there's going to be a few of them.
 
evolution said:
Yup, just allowing them to get a bit of form work in and then some form work with the bar. With the OH squats, it's easy to find strength imbalances...of course, since none has really been done,there's going to be a few of them.
Click to expand...

evolution- The OH squat is a fantastic evaluation tool. I typically use Cook's functional movement screen, which utilizes the OH Squat. You are right, since there hasn't been much training A. there shouldn't be too many imbalances and B. the athlete is weak (usually) to begin with, so you need to just start them off with the back squat anyway.

Hope that makes sense!

-Andrew
 
Andrew Smith said:
sunten1-

evolution pointed out that learning how to squat IS a bit technical. And depending on you strength levels, you might actually want to start with a broomstick. However, my 8th grade athletes can pick up barbell back squats after about 2-3 sessions with just the 45 lb bar, so its not impossible. But I would definitely perhaps follow a full body or upper/lower split and groove squatting as much as possible. Since you have neglected your lower body, I would begin with the lower body exercise. Maybe something along these lines.

Day 1-

Barbell Back Squat- 5 x 5 (Work up to a heavy set of five)
Barbell Bench Press- 4 x 5 (Use a weight you can do for 10 repetitions)
Barbell Row or Machine Row- 4 x 5 (Same as bench press)

Day 2-

Step Ups w/ DBs- 3 x 15-20 (Each Leg)
DB Incline Bench Press- 3 x 15-20
Lat pull Down or Pull Ups- 3 x 15-20

Day 3-
Barbell Back Squat- 4 x 8-12
Dips- 4 x 8-12
Inverted Rows (In a power rack or smith machine set the bar low, grab it like a pull up, with your legs on the ground and pull your upper body to the bar, much like a pull up)- 4 x 8-12

That would be a good base start for you. Of course you could add alittle arm work, but not a lot 2-3 sets of 8-12 reps, but concentrate on the BIG exercises first.

Hope that helps,

Andrew
Click to expand...
 
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