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2006/03/21, 06:49 PM
Hey all,
You all were helpful in the past and I hope for kindness this time. I am 17 years old and I am a junior in High School. My name is Trip. So I go to the gym everyday and here is what I do. Also, I know how to do the exercises but I do not know the name of them so I will describe as best as possible.
Day 1: (Shoulders) Flys? Are Fly's when you get two dumbbells and life you arms out to your side? If so, I do this, 6 X about 6-8 reps. Next I do Military Press. 6 X, again, 6-8 reps. Then I move onto the exercise where you take the barbell and lift upto your chin.. confusing, I know, it is hard to explain sorry. I do this exercise same as others, 6 X about 6-8 reps.
Day 2: (Chest and Triceps) Bench 3 X 8-10 reps. Tricep Pull Downs 4 x 6-8 reps. Chest press 3 X 8-10 reps. Chest Crossover? (is that what it is called? You start with your arms spread to your side and pull the cable to the center.) 3 X 8-10 reps.
Day 3: (Biceps and Back) Lots of Curls.. until I cannot do anymore. Pulldowns 3 x 8-10 reps. Rowing 3 X 8-10 reps.
Day 4: (Shoulders)
Day 5: (Chest and triceps)
Day 6: (Biceps and Back)
Day 7: (Shoulders)
And so on...
Now comes my questions.. sorry. First, does this look like a good routine? Now before you scream out LEGS!! I forgot to mention that I am on the track team at school so I run everyday; therefore, I thought that there would be no point in adding leg exercises. Also, I play Basketball and I use ankle wiehgts and just jump alot every couple days to improve my leaping. Second, is there anything you recommend I add to my routine? Am I doing anything terribly wrong. And most importantly, do you believe that this routine is accomodates the muscle mathed, i.e., working out the chest and triceps on the same day, is that beneficial? I am sorry to ask so many questions but I am a curious young man and I appreciate any help given from anyone. Thank you.
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2006/03/21, 09:31 PM
So then becuase you run, there is no need for leg training?
Wish I would have known that in high school, I never would have needed anyhing other than wrestling practice.
The fastest runners lift. The highest jumpers lift.
What do you use ankle weight for? Are you looking to injure your knees?
Why are you doing isolation before compound?
What are your goals?
Why are you lifting 7 days a week?
What are you hoping to accomplish through the use of upright rows? I only ask because I study biomechanics and I still haven't figured out what they do, other than create impingement.
I'm glad you are asking questions, but you have a long way to go.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/21, 09:46 PM
Alright, thank you for your concern. Well what would you suggest as opposed to upright rows? I will consider doing leg exercises... I just do not want it to intrude with my track performance. I use the ankle weights just becuase I figured that a good way to increase your verticle leap would be to just do it with weight on. Are there better ways? If so, what are these ways? I appreciate the help you have given. Thank you.
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2006/03/21, 09:49 PM
Sorry I left some info out. My goals are just to get stronger. I do not have any specific goal except for being able to dunk a basketball, which I am able to do, but not consistently. I lift 7 days a week because I thought that the more you lift the faster you will gain strength. Now I know you need rest, but between each muscle group I am getting a two day rest. I do not do Day 1 again until Day 4. Maybe this is a terrible routine? If it is please tell me, I would love the help. Thanks.
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2006/03/22, 07:39 PM
Listen to me now and hear me later. You don't need to work any body part more than once a week. Wouldn't even recommend it except for maybe calves and abs if any, and that's not necessary. Three to five days a week workout is adequte. something like:
Day 1 Legs
Day 2 Chest/Abs
Day 3 Back/shoulders
Day 4 Biceps/Triceps
Switch this up on occasion. Another option is to have the site cusomize a plan according to what your goals and level of fitness are. Regardless, don't get discouraged, you'll do fine. Take your time and learn, eat healthy, lift hard and get plenty of rest. As far as increasing your vertical, go to the powerlifting section and look for posts with vertical in them, it has been discussed lately. Browse the site, lots of good info here.
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Hungry and mean!
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2006/03/22, 10:08 PM
There is no reason for an athlete not to train each muscle multiple times a week. In fact, there is no reason for a bodybuilder to train that way either. However, a bodybuilding split is an outdated way to train an athlete.
A different muscle group is NOT a rest day. Ankle weights will NOT increase your vertical. Training legs will NOT hinder performance. Training more is NOT better.
The fastest athlete in the world, SQUAT. See how fast "lots of curls" makes you.
Replace upright rows with what? What are you hoping you are working by doing them? Your rhomboids because of elbow flair? Your traps because of upwards lift? Your deltoids because of massive impingement? They don't do enough to need to be replaced.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/22, 10:09 PM
My advice. Start reading EVERYTHING in the powerlifting forum. This is where we discuss athletic development. If you need to then ask questions, but I suggest, like mojo did, that you browse the site first.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/23, 04:19 AM
Big exercises over small ones....there's no real need to do any small exercises....unless you're doing them to prehab certain key areas or working on muscular imbalances.....
For athletic performance there's no real need to train arms separately....million curls is exactly the wrong approach to take when trying to get faster, stronger, agile,etc
You improve vertical with olympic lifts, squats, deadlifts, jump squats, plyometrics
Squats and Deadlifts are ESSENTIAL....if you're not doing them then you're missing out on a ton of performance benefits...
Here's a sample
Monday:
DEEP(ATG) Squats....5 sets of 5 reps
Goodmornings......3 sets of 8 reps
Dips......3 sets of 8 reps
Wednesday:
Military Preses(standing barbell presses)...5 sets of 5 reps
Chin Ups....3 sets of 5 reps....
Bench Press...3 sets of 8 reps
Friday:
Deadlifts....5 sets of 5 reps
Bent over Rows/T-Rows....3 sets of 5 reps
Shrugs......3 sets of 8 reps....
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