to johny

[robert13]

hi johny me robert first i like to say thanks for all the advise and seconed your right i'm working out like a 300 lb bodybuilder i hostly don't want to get that big so i going to stop weight lifting and go with bodyweight exercise's with a little wieght so how this.

mwf

pull-ups 7x3-6 20lb back pack

push-ups 7x10 20 lb back pack

dips 4x10 20lb back pack

chin-ups 20 lb back pack

decline push-ups same back pack

tues-thurs-sat

bike 60 min

basketball 30-60min

abs

 

[bred2k4]

lol don't worry mate u don't turn into a 300lb guy with <10%bf overnight, it takes a lot of hard work - and you'd most likely need steroids unless you've got amazing genetics.

 

[Johnny]

Looks good on paper but I don't think you have actually tried the schedule you wrote. Do not use the weighted backpack at this time. Plus, I doubt you can even do 1 pull up with 20 extra pounds. When you get stronger you can use the weight, but start with 2.5-5lbs at first and then move up. I'll help you get started.....

1) Pick an exercise. For this example lets use push ups. This will be your eval day...it counts as an exercise day, but you will only do 1 set of each exercise.

2) Drop and do as many good form push ups as you can in 2min. Once your form starts to fade and your arms start shaking.....stop. Write down how many you accomplished on a sheet of paper.

3) Repeat for each exercise. Give yourself 3-5min of rest between sets on eval day. This will keep you fresh so the results will be true.

4) After you have done all your exercises and written out the results it's time to do some math. Example... take you push up number and multiply by .40 , this will give you 40% of your max. This 40% will be your working set number for the next 2 weeks. So, if you did 50 push ups , your working set will be 20.

5) Do this math for all exercises. And write out the results. You will be left with a GOAL. After a few circuits you will start to drift from the number of reps you set as your goal. This is fine, especially at first.

6) Perform your exercises in a circuit. Rest between 30s-2min between circuits. At first you will need 2min between circuits or you will be jello.

7) Every 2 weeks, have an eval day where you write everything out again. This will keep you progressing. After 1-2 months, pick different exercises and or a different order for your circuits to keep you from adapting.

8) You are going to want to eat like a horse after the circuits. Make sure you have a good post workout meal. You can eat some carbs before the circuit as well. Make sure this carb load is a minimum of 20min from your workout, better 30-45min prior. Simple carbs are ok. Hydrate before, during, and after.

9) Keep a workout log. If your goal was 10 reps on a particular set and you could only do 7 in good form, write it down. This will also SHOW you that you are progressing, however, you WILL feel it anyway.

10) I guarantee this schedule will work if you are motivated enough to try it out. Add some swimming in there if you can. And don't forget to stretch. This will help keep you from injury as well as make you stronger.

 

[genius]

You do not have to stop doing resistance training with weights. A caloric surplus is what allows you to gain muscle mass or not. Just keep the calories the same and continue to workout hard. You can also add in some cardio sessions, they tend to inhibit muscle gains somewhat, that is if the sessions are not compensated with the right amount of kcals to make up for the extra activity. Bodyweight exersizes should only be used if you do not have access to weights, if you have injury that prevents you from using weights, or I suppose if you hate working out with weights.

 

[Johnny]

Bodyweight exersizes should only be used if you do not have access to weights, if you have injury that prevents you from using weights, or I suppose if you hate working out with weights.

That is a ridiculous statement.

Bodyweight exercises are a staple, especially for the extreme beginner who doesn't know how to use weights properly yet. They are a much safer exercise. Also, you build up your core strength so that you may progress safely into weighted resistance training. Lastly, Robert has told us that he is NOT wanting to be on a bodybuilding regiment. He wants to cut and get a nice muscle tone.

 

[Adler1983]

I agree with Johnny and I agree with Genius...and you all know how that makes me crazy .

Johnny: You're absolutely right about body weight exercises being good for a beginner to develop muscular strength and core strength as a progression into traditional weight training.

Genius: You're right as well that traditional weight training will challenge the system at a higher level than body weight exercises.

Robert is only 13; weight training is certainly not detrimental to his health, however it he could be injured if his actual strength doesn't match his perceived strength. Body weight exercises are safe and are a great jumping point into a routine such as the one genius recommends.

 

[genius]

Hmm, you misunderstood what I was saying. Bodyweight exersizes are not going to be as efficient as resistance training with weights. Bodyweight exersizes are a staple? Now THAT is a rediculous statement. Bodyweight exersizes will provide results, but not nearly as fast as training with weights will. Tell me how being on a cut and attempting to get "good muscle tone" will be acheived quicker and more efficiently with doing these bodyweight exersizes? Even for the "extreme beginner" as you put it, resistance training can be beneficial. The actual substance of resistance training with weights is not what is dangerous, but not using proper form. I believe the best course of action to be taken here is to concentrate on perfect for with light weights.

Did I say anywhere in my reply that I recommend a bodybuilding program for him? No, I certainly did not. Are you saying that just because a lifter uses weights in their "regiment" <---*chuckle*, that they are going to be bulky and have big muscles? You have a lot to learn my friend. You really should try to let someone else who actually knows what they are talking about answer the questions before you give out crazy advice like you have been. Bodyweight exersizes can work, I agree with this point. However, training with weights will be more efficient. Diet dictates muscle gains. You can be on the best routine ever and still not gain a pound of muscle mass because of your less-than-adequate diet, or insufficient caloric intake.

 

[Johnny]

Listen here youngster, you have a lot to learn about tact. Guys like you get eaten alive in my line of work. And if you are trying to argue that weight training is better than bodyweight exercises, that all depends on what your goals are. There is a perfectly good reason I advocate bodyweight exercises for Robert. I have years of experience in training. I was in the military before you were in Jr High, so don't lecture me about having a lot to learn when it is obvious who needs to learn something.

 

[genius]

Well, if you believe 21 is a youngster, then what exactly does that qualify you as? And old man?

Age has nothing to do with this argument. I would bet anything that my knowledge of training equals, and probably surpasses yours. Post your pics, I'll post mine. We will then see who is easier to believe, no? Many people like to blurt out a lot of mess they hear and read while chomping down on another taco, and then polishing it off with a nice cold one while doing finger exersizes with the remote. I've been training for a while too. Just because you have been training longer than I have been does not mean that your methods are better than mine. In actuality, this could mean that your methods are somewhat out of date, right? How can you tell someone not to perform resistance training with weights? 13 is the perfect age to begin performing the movements with light weights to get the form down correctly. I'm a shirtless model for Abercrombie and I cannot afford to become too muscular. Do I just stop using the free weights and result to tons of bodyweight exersizes? No. Yes, there are some very good bodyweight exersizes out there. Handstand pushups, swissball pushups, jump squats, one leg deadlifts. However, I believe that free weights are more efficient. You are going to make me go to my sources, are you?

BTW, no more of the core strength argument because I am saying to do the movements WITH LIGHT WEIGHTS. This will strengthen the core just fine until he is ready to start lifting heavier. Bodyweight exersizes are not going to help him learn proper form on the ever so important compound movements.

 

[phaledax]

how big do you want to get?? if your too strong for bodyweight exercises you will "primarly" get muscular endurance (not at all a bad thing) not much size. if you want more size and power you will soon need to switch to free weights. im still unclear as to what your goals are, and seeing as your most likely only going to listen to Johnny or genius. who are at the moment appear to be in some kind of disagreement. next time clarify your goals.