Join Date: Oct 2006
Location: Manitoba, Canada
Fifteen is about the earliest I'd recommend anyone getting into weights in the first place, so you're not too far off the mark.
It's all got to start with your nutrition. If you're not eating right, the time and effort you put into working out is going to bear few results for you. All the golden rules about this much protein, this many carbs, is largely irrelevant for a kid like you.
In my opinion you probably only need to workout 3 times a week. Split up your sessions into something like:
Doesn't really matter, but the linkage there is pretty sound. In terms of actually excercises try some of the following:
Legs: Squats, Jumping Squats, Tuck Jumps (what Tito Ortiz does before every fight), lunges, one legged dips, calf raises off of some steps.
Back: Pull-ups. You can vary the width of your grip to work different areas - The wider you go the more you work your inner back and vice. You can also vary the vertical direction that you take (eg. straight up and down from a hanging bar or horizontal with your feet resting on a swiss ball or bench)
Chest: Push-ups! Just like the pull-ups you can vary your hand width to work outer and inner muscles (close grip for inner - this also works your tri's more). You can put your feet on a bench to add difficult and work your upper pecs, or you can elevate your hands to work your lower pecs. Also consider getting a small medicine ball or a stool (even a roll of towels) and alternating one hand on the object, then cross over (if that makes sense??) - this puts pressure on one side and isolates certain muscles.
To work on your hand speed get a rubber band, wrap it around a poll and alternate minutes between flys and punches. So for one minute you'd do as many flyes as you can and the next minute you just throw punches (make sure you throw properly...don't want to develop poor technique). The tension or resistance the band provides will help work all the little muscles in your chest and arms.
Arms: A great deal of the excercises above work your arms. You can do chin-ups (palm open) to work on your biceps, close grip pushups for your trips and dips for your tris.
Shoulders: shrugs with something heavy are good, if done right. Wall pushups are also good, but you need a fair amount of shoulder strength to do those. Not recommended for a beginner. I'm at a loss for other exercises for shoulders - maybe someone would like to add?
As far sets and reps go, you're not using much weight (except for some of the pull-up exercises where even your 90 lbs is going to feel like a ridiculous amount at first), so try for high reptitions. You're not really looking to beef up (it takes time and is also highly correlated with your growth spurts and adolescent development); you're just looking to gain strength and core fitness.
As far as abs go, 3 times a week is fine. Your standard crunches (on a bench or off, alternate) and some leg lifts (either hanging from a bar or lying on your back with your hands under your ass) should do the trick.
My last piece of advice is to squeeze in all your reptitions - it helps to build the muscle by exaggerating the contraction. Your muscles growth through a ripping and regrowth process - everytime you lift you tear muscle fibre which then grows back but even more (kind of like hair when you start to shave).
So just put something together for a 3 week period, then switch it up. Work yourself to the bone, eat right, and put some muscle on that damn frame!
Hope this helps man.
"I was not imbressed by your berformance!"
Last edited by BigE; 12-12-2006 at 12:04 AM.