Rate my begginer workout! :)

P

pnoyslick23

0
Rate from 1-10

Info
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Age: 16
Weights:140pounds
Height 5'7


Aight to make things clear i do the following 3x a week


IM STARTING WITH 15 POUNDERS BECAUSE I THINK ITS BEST FOR ME IF IM DOING 8-12 REPS,BUT I THINK I CAN DO HEAVIER WEIGHTS SO IM STILL GOING TO EXPERIMENT ON HOW HEAVY THE WEIGHTS SHOULD BE.

Dumbbell Squat as much reps as i can with 15pounders
Dumbbell Straight Leg Deadlift as much reps as i can with 15pounders
Dumbbell Bent-Over Row as much reps as i can with 15pounders
Dumbbell Bench Press as much reps as i can with 15pounders
Bent Over Two-Dumbbell Row With Palms-In as much reps as i can with 15pounders
Crunches or sit ups 100 reps.
For cardio I was planning to just stay with my old routine which was to play sports like basketball and hockey for about an hour or Two


Questions
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-If this is a good routine,what is the average time for my age before i see good results.
-I had a kidnie problem 2 years ago and I had to take meds for it.The side effect made me hungry and made me gain weight,now that im getting well i dont need to take the meds,instead im taking Vitamin D and Calcium Tablets.Anyways to get things straight i lost weight cuz i aint taking the meds but i have a little bit left over fat in my tighs,so i was wondering what i should do to lose the extra body fat and to gain muscle.
 
Exercise choice: 8.7 very nice (though i might swap the second row for a pullup or military press...you've no vertical pull or push)

15 pounders: 0.4 booooo ;)

What if 'as many as you can do' turns out to be 150 reps? You won't build any muscle that way. Pick a set and rep amount (3 sets x 10 reps, for example) and then use the most weight you can, while still being able to complete the routine.

Start with the routine, not the weight.
 
thanks,i know 15 aint much thats why im gonna experiment with the weights.Just curious wat does 3 sets of 10 mean? does it mean i do it 30 times? And whats a 2nd row lol
 
I second what Def said but I'd also like to add that if you only have access to dumbells and you don't have much weight to add to them then I'd suggest some single leg work in your routine like lunges, single leg romanian deadlifts etc...

And by 3x10, he means 3 sets of 10 reps, so do 10 lifts wait about 60-90 seconds then do another 10 and repeat until you've finished the number of sets
 
-So do i do 3 x 12 for all the workouts?
-I was plannng on adding deadlifts to my routin and other leg workouts.
-I dont feel like doing Dumbbell Straight Leg Deadlift because i might do it wrong and i dont want to take the risk,is there another workout i can use to replace Dumbbell Straight Leg Deadlift
 
I'd increase the weight for sure. Unless you are going for tone then keep the weights light.

doing hundreds of reps isn't going to do much for you.
 
Pretty good routine to start. Going to failure is great for muscle gain but I would use a heavy enough weight where all sets include 8-10 reps. This might mean uping your squat and deadlift a bit. Keep movements slow and controlled. Each rep should last around 10 seconds (5sec contraction 5 sec return to start) this will fatigue the muscles for great results.
 
TaylorRyan said:
Pretty good routine to start. Going to failure is great for muscle gain but I would use a heavy enough weight where all sets include 8-10 reps. This might mean uping your squat and deadlift a bit. Keep movements slow and controlled. Each rep should last around 10 seconds (5sec contraction 5 sec return to start) this will fatigue the muscles for great results.
Click to expand...

Sorry your wrong. Fatiguing your muscles wont help with mass, they might help with endurance, not mass.
 
yeah, slow concentric (lifting portion) won't give more size, lifting fast will actally recruit more of the fast twitch muscle fibers (these have the greatest potential for growth). For the eccentric (lowering) portion, you can do it slow, but not super slow. It's usually enough to just control the movement.
Going to faliure is generally not recommended, it usually just prolonges the rest needed to recover and this is not worth it compared to the benifits.

And yes, you need to get more weight, stay in the 8-12 rep range, last rep should be frikkin hard, but you should not fail it.
 
Man, i agree with everyone above. Go heavier on the weights.

I DO agree with the fact that you are starting out at a light weight, but also limit yourself on the number of reps. As stated above, you won't get anywhere with doing sets of 100. Take the movements slow and emphasize the body part you are trying to build. Make sure you have your form right and everything. I would only do that for like 2 weeks though to get your body used to everything. Then start up'ing the weight until you hit muscle failure on your last rep. That's when you have a good weight.
 
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