adam17
01-07-2002, 09:18 PM
17 years old; 6'1 and 180 pounds
I just went to the gym like an hour ago. Well actually it was the Y(average size weight room with an olympic size pool) and i only lifted 30 minutes before I couldn't really do anything else.I realize that this may be so because it is the first time I have lifted in about 4 months.My problem is that I don't really know what to do...I have no routine I just went in and starting curling and doing butterflies and after a set in about 5 different exercises(curling, butterflies, tricep extensions,hamstring curls,and one arm curls with dumbbells). I couldn't go anymore so i went in the pool and started swimming. Can anyone offer advice so I can start out lifting for a longer time without getting tired early and quiting???
Here is my week just about:
Monday-School then hit the Y from 6:30 to 7:30 or 8:00
Tuesday:School then play about 2 hours of basketball
Wednesday:School then the Y from 6:30 to 7:30 or 8:00
Thursday:School then basketball at night
Friday:School then the Y from 2:45 until 4:00
Saturday:Rest maybe play football with friends or bball
Sunday:Rest
My questions are to anyone who thinks they can offer advice. Is it possible to make serious changes by only going to workout 3 nights a week for about 1 and a half hours? Also, I have a large upper body pretty muscular with a soft midsection and strong lower body.I was wondering if anyone could give a weekly routine using the schedule I provided, that will add muscle to my chest,biceps,triceps,somewhat the leg muscles (but more upper body) and help me lose the gut i have and just get a flat stomach...(3 day routine:Monday, Wednesday, and Friday)
Thank you very much for any advice!
Remember: Being fit can be a selfish thing, if you don't assist others when they ask for help lol...
I just went to the gym like an hour ago. Well actually it was the Y(average size weight room with an olympic size pool) and i only lifted 30 minutes before I couldn't really do anything else.I realize that this may be so because it is the first time I have lifted in about 4 months.My problem is that I don't really know what to do...I have no routine I just went in and starting curling and doing butterflies and after a set in about 5 different exercises(curling, butterflies, tricep extensions,hamstring curls,and one arm curls with dumbbells). I couldn't go anymore so i went in the pool and started swimming. Can anyone offer advice so I can start out lifting for a longer time without getting tired early and quiting???
Here is my week just about:
Monday-School then hit the Y from 6:30 to 7:30 or 8:00
Tuesday:School then play about 2 hours of basketball
Wednesday:School then the Y from 6:30 to 7:30 or 8:00
Thursday:School then basketball at night
Friday:School then the Y from 2:45 until 4:00
Saturday:Rest maybe play football with friends or bball
Sunday:Rest
My questions are to anyone who thinks they can offer advice. Is it possible to make serious changes by only going to workout 3 nights a week for about 1 and a half hours? Also, I have a large upper body pretty muscular with a soft midsection and strong lower body.I was wondering if anyone could give a weekly routine using the schedule I provided, that will add muscle to my chest,biceps,triceps,somewhat the leg muscles (but more upper body) and help me lose the gut i have and just get a flat stomach...(3 day routine:Monday, Wednesday, and Friday)
Thank you very much for any advice!
Remember: Being fit can be a selfish thing, if you don't assist others when they ask for help lol...
Sponsor
Aussie Tom
01-08-2002, 04:27 AM
Hi There..
See what I wrote for Kuzanagi in response to his question re chest & abs. Check out the links I supplied, they will be helpful. Also check out anything written by jl8201...his advice is very good.
PS Give up all your sports and play a REAL game...Australian Rules Football!
Good Luck
See what I wrote for Kuzanagi in response to his question re chest & abs. Check out the links I supplied, they will be helpful. Also check out anything written by jl8201...his advice is very good.
PS Give up all your sports and play a REAL game...Australian Rules Football!
Good Luck
Naxis
01-08-2002, 12:42 PM
Given your schedule, you will probably want to get a split routine working... where you work different muscle groups in 3 or 4 sessions a week. The best advice I can offer is to work muscle groups that oppose eachother or upper and lower body on alternating days to allow for sufficient rest and recovery.
What I mean by that is this: If Monday, you train chest and shoulders, on you next lifting day, work legs or back (Ideally, legs, since shoulders are also used in back movements). Just as an example, right now, my routine looks like this:
Sat: Chest-Shoulders-Calves
Sun: cardio
Mon: Back-Legs (quad, ham, glutes)
Tue: cardio
Wed: Bicep-Tricep-Abs
Thur: cardio
Fri: cardio or rest
You might consider looking into some fitness books that show the muscle groups and which exercises work which muscles. To gain strength and mass, you want to lift until the muscles are significantly fatigued. If you are looking to get more toned, and lose fat, lower weight and higher reps will help to maintain muscle density and keep the heart rate up throughout the workout (in conjunction with clean diet and cardio).
Hope that's helpful.
Naxis
What I mean by that is this: If Monday, you train chest and shoulders, on you next lifting day, work legs or back (Ideally, legs, since shoulders are also used in back movements). Just as an example, right now, my routine looks like this:
Sat: Chest-Shoulders-Calves
Sun: cardio
Mon: Back-Legs (quad, ham, glutes)
Tue: cardio
Wed: Bicep-Tricep-Abs
Thur: cardio
Fri: cardio or rest
You might consider looking into some fitness books that show the muscle groups and which exercises work which muscles. To gain strength and mass, you want to lift until the muscles are significantly fatigued. If you are looking to get more toned, and lose fat, lower weight and higher reps will help to maintain muscle density and keep the heart rate up throughout the workout (in conjunction with clean diet and cardio).
Hope that's helpful.
Naxis
adam17
01-08-2002, 04:31 PM
thanx you both but today in school i went into the locker room and the coach must've posted an offseason routine for his football players which had monday-wednesday-friday and the three days to work out...i think i might use that