15 year old work out?!
Question: 15 year old work out!?
Need help with a workout routine! I am a 15 year old male, 5'8 and 160lbs!. I need to gain muscle for baseball!. I have gym access!. I'm concerned mostly with arm strength and leg strength!. My legs are naturally pretty big and muscular, so not so much legs!. I remember maxing out on the bench at like 170 (not so great, I know)!.
I need to know what kind of weightlifting schedule I should be on!.!.!. How many times a week should I go!? How many reps in a set, how many sets per workout, how much weight, etc!.
If you know what you are talking about, please take the time to help me out! it'd be GREATLY appreciated and I will pick best answer if that means anything to you!.
Thanks in advanceWww@Answer-Health@Com
I need to know what kind of weightlifting schedule I should be on!.!.!. How many times a week should I go!? How many reps in a set, how many sets per workout, how much weight, etc!.
If you know what you are talking about, please take the time to help me out! it'd be GREATLY appreciated and I will pick best answer if that means anything to you!.
Thanks in advanceWww@Answer-Health@Com
Answers:
Alright the first thing is you need to commit to being in the weight room 3-4 times a week!. Assuming you follow a 4 day schedule, you would want to lift M, T, Th, and F!. From my own experience, here's whats worked well for me:
Monday- Legs, Shoulders, Back
Sets: 5 per exercise
Reps: 4-6
Weight: Whatever weight is challenging, but possible to complete the appropriate amount of sets with!.
Tuesday: Chest, Triceps, Biceps, Abs
I will go into a bit of detail here for you on a good chest workout!.
Regular Bench: Go through a pyramid routine with the first set having 6 reps, second 4 reps, third 2 reps, fourth 4 reps, and then fifth at 6 reps again!. Increase the weight as you go down in reps, and then decrease it as you go back up the pyramid!. Again, choose an amount of weight that makes it just barely possible to complete your reps!.
Incline Bench: 4 sets at 6-8 reps
The rest of your workout (auxiliaries): try to complete 3-4 sets of your other lifts with 6-8 reps per set!. Some good lifts are dips, different kind of curls (be creative, also research on-line to find different kinds), tricep push-downs, etc!.
Wednesday: rest, or cardio!.
Thursday: same as monday, except lower the sets to 3-4 and raise the reps to 10-12!. DONT FORGET SQUATS!
Friday: Alright, repeat the same pyramid for bench that you did on tuesday, except this time, go 12-10-8-10-12, increasing the weight as you decrease reps, and then decreasing as you increase the reps!. Incline complete 3-4 sets at 10-12 reps, and then complete your auxilaries at 3 sets of 10 reps each!.
Note: On the higher rep days your rest between sets of auxilaries should be very short, not more than 1-2 minutes!. Preferably, complete a set of one exercise, and then move over to a set working the opposite body part without stopping, and then after completing that set return immediately to the first exercise!. For example: Complete a set of dips, walk to curl bar, complete that set, return to dips, and repeat until the "superset" is complete!.
On the lower rep days, more time is necessary to recover!. However, do not take more than 3 minutes recovery time!.
The best advice that I can give you is to watch your diet!. Your gains are 15% what you put out in the weight room, and 85% what you eat and how you sleep!. Cut sugar and bad fats out of your diet, and increase protein!. Whey protein shakes before and after your workout will help a lot!. Chicken, turkey, tuna, cottage cheese, and other high protein foods should also be staples for you!. These suggestions I have given you will take a lot of commitment, you will be in the weight room probably between an hour and a half and two hours four days a week, and eating right can also be difficult!. However, if you put in the hard work, you will see benefits!. Hope this helps!.!.!.Www@Answer-Health@Com
Monday- Legs, Shoulders, Back
Sets: 5 per exercise
Reps: 4-6
Weight: Whatever weight is challenging, but possible to complete the appropriate amount of sets with!.
Tuesday: Chest, Triceps, Biceps, Abs
I will go into a bit of detail here for you on a good chest workout!.
Regular Bench: Go through a pyramid routine with the first set having 6 reps, second 4 reps, third 2 reps, fourth 4 reps, and then fifth at 6 reps again!. Increase the weight as you go down in reps, and then decrease it as you go back up the pyramid!. Again, choose an amount of weight that makes it just barely possible to complete your reps!.
Incline Bench: 4 sets at 6-8 reps
The rest of your workout (auxiliaries): try to complete 3-4 sets of your other lifts with 6-8 reps per set!. Some good lifts are dips, different kind of curls (be creative, also research on-line to find different kinds), tricep push-downs, etc!.
Wednesday: rest, or cardio!.
Thursday: same as monday, except lower the sets to 3-4 and raise the reps to 10-12!. DONT FORGET SQUATS!
Friday: Alright, repeat the same pyramid for bench that you did on tuesday, except this time, go 12-10-8-10-12, increasing the weight as you decrease reps, and then decreasing as you increase the reps!. Incline complete 3-4 sets at 10-12 reps, and then complete your auxilaries at 3 sets of 10 reps each!.
Note: On the higher rep days your rest between sets of auxilaries should be very short, not more than 1-2 minutes!. Preferably, complete a set of one exercise, and then move over to a set working the opposite body part without stopping, and then after completing that set return immediately to the first exercise!. For example: Complete a set of dips, walk to curl bar, complete that set, return to dips, and repeat until the "superset" is complete!.
On the lower rep days, more time is necessary to recover!. However, do not take more than 3 minutes recovery time!.
The best advice that I can give you is to watch your diet!. Your gains are 15% what you put out in the weight room, and 85% what you eat and how you sleep!. Cut sugar and bad fats out of your diet, and increase protein!. Whey protein shakes before and after your workout will help a lot!. Chicken, turkey, tuna, cottage cheese, and other high protein foods should also be staples for you!. These suggestions I have given you will take a lot of commitment, you will be in the weight room probably between an hour and a half and two hours four days a week, and eating right can also be difficult!. However, if you put in the hard work, you will see benefits!. Hope this helps!.!.!.Www@Answer-Health@Com