i am trying to build my body but dont know what excersizes i should do and when. so im gonna ask you to write me a schudual that i can fallow and build my body.
About me. im a 17 yers old guy 140 pounds and 6 foot tolli have been trying to do pushaps but it hellped just a little.
so please derect me on this path of fitness an let me look like you.
thanks.
Answer:
It's good you know what you want for an outcome; that's half the battle. One thing you could consider is Escalating Density Training; it's a recent idea cooked up by Charles Staley, and it's quite interesting. You can read for yourself, but I'll give you the general rules here. Quite simple, actually, it just calls for a different set of rules than the usual routine.Since it seems you don't have weights handy, you'll need to adapt it to bodyweight exercises (like your pushups) or homegrown weights. Bodyweight exercises are great, but after a certain point you're training only for muscular endurance, not max strength. (Know what you want, and know what does what.) With a little creativity, you can make 'em harder or easier. Pushups with feet up on a chair - harder, with feet and knees down - easier. 1. Pick two exercises that use opposing muscle groups. E.g. pushup and inverted row (hang under a low bar and pull up).This can work several ways: like the above, or you can do opposite sides (as in left lunge, right lunge). Or just two completely separate exercises (as in calf raises and ab twists).2. Find your 10-rep max, i.e. a way that you can do only 10 before failure. This goes for the first session; once you've got it, the next ones will be easier. (You'll see why.)3. Set the timer for 15 minutes. On "go", do a set of *half* your 10RM - in this case, five pushups. Take a short break, and then do your half-set of rows. Break, then back to the pushups.Etc., etc. Log up your reps.Keep good form all the way, don't sacrifice that for anything. If you find you can only do 4 reps, that's OK; stop there, log it, and move on to the next set. If you cheat, you'll do yourself a disservice - and you just might hurt yourself. Not what you want.Form is moving exactly as your're supposed to, each time you're supposed to. Muscles that are not being used - keep 'em flexed, bolted down (Staley's phrase, I like it). This is safer, and it helps you recruit more force to boot.4. Of course, when the timer goes off, stop altogether. Rest a few minutes, come down to earth. And get ready for Round 2, which focuses on a different set of muscles.5. After it's all over and the smoke clears, give yourself a pat on the back and add up your reps for both moves. Say you got 50 pushups in and 50 rows too. Keep that in mind, because...6. On your next workout of those muscles, you're gonna try to *beat* those numbers. In the same amount of time.If you beat your original max by 20% or more, up the resistance and start over. (Again, since we're using bodyweight exercises here, you'll just have to experiment. That's not bad, in fact you learn a lot that way. And that's good!)Ground rules for your general workout scheme: don't train two days in a row, and don't train the same muscles in two consecutive sessions. And don't train on sore muscles - that just makes a bad case worse. Wait till fresh, then jump in again. The operative principle here is *fatigue management.* It goes a long way, I can say that from experience.It's an intense plan. You can't do this sort of thing forever, so after 6-8 weeks switch to another routine. That way you'll get variation and a chance to recharge.So here's a sample battle plan for you: by all means get creative here, just stick to the rules.Monday - Workout A
Round 1: Pushups and inverted rows
Round 2: Lunges L and RWednesday - Workout B
Round 1: Leg extensions and leg curls
Round 2: Pushups (narrow) and inverted rows (narrow)Friday - Workout AMonday - Workout Betc., etc.,After 6-8 weeks of this, shift gears - take a week off, then do this for the rest of the month: the 3-5 method. Do 3-5 sets of 3-5 reps, rest 3-5 min. between sets.Monday
Squats 3 sets of 5
Pushups 4 sets of 5
Leg curls 5 sets of 5Wednesday
Inverted Rows (5 sets of 5)
Dips (5 sets of 5)
Good morning (5 sets of 5)
Inverted rows (narrow) (5 sets of 5)Friday
Squats 3 sets of 5
Pushups 4 sets of 5
Leg curls 5 sets of 5By the end you should be ready n' raring for another bout of EDT. Change the exercises this time around! Hunt around, learn as many ways possible to exercise the same muscle groups; then you can vary the routine and keep it fresh and interesting. There's nothing worse than a stale workout regimen.Good luck, all the best.
Go to bodybuilding.com for nice, helpful articles. If you have any question, head to the message board. You'll see lots of people with a common goal.
I use those plastic "bands" from Target. They come in "upper body" and "lower body" types. Each has 3 bands, from a little stretchy to very tight. You do the exercises they suggest, %26 increase the tightness of the bands as they get too easy. I like them better than weights. They're kind of fun, so it's motivating to use them, and they're not expensive.
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