Beginner looking to improve training routine

Discussion in 'Strength & Conditioning Discussion' started by Lomas, Aug 13, 2005.

  1. Lomas

    Lomas Orange Belt

    Joined:
    May 27, 2004
    Messages:
    262
    Likes Received:
    16
    Ok, I' am a total beginner at wieght lifting, and am looking for some advice to increase my routine. I'm 15, 5'7 120lbs, im looking to increase my overall strength. All i have at my house is a bench press and dumbells so i dont know what i can do for the lower body besides jogging. Alright well here is what i have been doing for the past month. Just let me know if you think there is anything i can change or add to improve my overall strength. P.S. I'm a total weakling but am determined to get stronger. Also i dont know what kind of tricep exercise to do. Any help would be appreciated.

    Monday

    Bench Press
    90x3
    95x3
    100x3
    105x3
    110x3

    Shoulders

    Standing Military
    65 x 4-6
    65 x 4-6
    65 x 4-6

    dumbell lateral raises
    15 x 8
    15 x 8

    Tuesday and Friday

    Back

    Barbell Row
    3 sets of 5

    Back Pullups
    I go until i get to 25

    Rear Lat
    2 sets of 8

    Biceps

    Dumbell Curl
    2 sets of 8

    Barbell Curl
    3 x 6

    Thursday

    Bench Press
    90 x 5
    100x 5
    105x 5

    Shoulders

    Standing Military
    65 x 4-6
    65 x 4-6
    65 x 4-6

    dumbell Lateral raises
    15 x 8
    15 x 8


    Thats my routine so far, I also do 3 sets of 25 push ups every day and 3 times a week i do 150 crunches and 3 sets of 20 sit ups with a 25 lb wieght on my chest.

    For Triceps I'm thinking of doing skull crushers and Close Grip Bench press.

    I'm wondering if i should add more wieght to my bench press workout (like start with 5 more lbs in the beginning and just go up the way it ussually does) because my max is 120.

    Well there it is, I know im a total weakling, but i am so determined to get stronger. Any advice would be appreciated.
     
  2. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    40,531
    Likes Received:
    33,686
    Location:
    NorCal
    Why are you doing Lats on your shoulder days? What is"Lat"? I was assuming Lat pulldown.
     
  3. Lomas

    Lomas Orange Belt

    Joined:
    May 27, 2004
    Messages:
    262
    Likes Received:
    16
    sry forgot to write the whole thing down, my mistake. They are dumbell lateral raises
     
  4. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,854
    Likes Received:
    169
    Location:
    Sippin on sunshine
    where are the Squats? where are the Deadlifts? 4 curls per week? have you even looked at the stickies?
     
  5. ThaiJJJ

    ThaiJJJ White Belt

    Joined:
    Apr 17, 2005
    Messages:
    36
    Likes Received:
    0
    A complete beginner should not be attempting to squat or deadlift anything, unless they're asking for injuries.

    Bodyweight squats and one-legged squats are your friends, until you get the form perfect. Then progess to dumbell squats, and then barbell squats. Not the other way around!

    In fact, bodyweight and one-legged squats are all you need judging by your strength level.

    Add this into your workout:

    4 sets of 10-12 prisoner squats
    2 sets of 10 one-legged squats on EACH LEG

    http://ronjones.org/Coach&Train/ExercisePhotos/BodyWeight/Legs/Squat-Prisoner.html

    For one legged squats, don't do pistols (Matt Furey), that's a bit too difficult at this point. Place and object right in front of you to keep the foot your standing on in line. Then do a squat on that leg, while putting your other leg behind you no more than one foot. Do a range of motion that is not making you fall down every time you do a rep.

    Good luck!
     
  6. Fedorable

    Fedorable 1/1024th Mod

    Joined:
    Aug 11, 2004
    Messages:
    12,168
    Likes Received:
    7,606
    Location:
    In your eyes.
    FWI sucka, BW squats and one legged squats are squats. Start your DL's today, just go light and easy and breath 1-2.

    Actually I think doing squats with a 45lbs barbbell is easy to start off with than one legged squats. Start your bb squatting today 1 - 2.
     
  7. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    Do some some back squats and deadlifts with SLDLs and other hamstring exercises.

    Just keep it light and in good form.
     
  8. rEmY

    rEmY Needs to eat more

    Joined:
    Apr 10, 2002
    Messages:
    10,091
    Likes Received:
    6
    Location:
    Tokyo, WI

    why shouldnt he squat and deadlift? its not like you start off doing 400 pounds. start light, work on form.
     
  9. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,120
    Likes Received:
    2
    Location:
    asia
    please start by reading the stickies.
     
  10. Magus

    Magus White Belt

    Joined:
    Oct 12, 2005
    Messages:
    127
    Likes Received:
    0
    Above are all right, where are your squats???

    You seem to be putting too much emphasis on your upper body throughout those four days, so you won't really have a chance to see some real growth. Your chest will just be madd sore, and you'll be left wondering wtf is going on?...

    In my opinion, I would make Monday and Thursday your upper body day. Everyone up here is also right, concentrate on your form during your sets. I would also add a quick 5-10 pushups between your sets and during your rest (which should be no more than 45 seconds, imo) to fatigue your muscle even further. If you are doin arms, sub in the pushups for pull-ups, esp. if you are trying to hit biceps.

    On Tuesday and Friday, I would hit up legs, abs, and lower back. I tink everyone on this forum can agree that, if you have a lower back, you don't have good abs, no good core...and no generation of power for your martial art. That being said, squats, leg raises, and the whole nine yards. Between sets, I pund out 10-15 squats or 10-15 "lying down 2x leg raise thingie"

    Again, concentrate on your form...and lower your amount if you are having trouble. Meet the short term goal first before your long term.

    Good luck!
     
  11. Monger

    Monger Chronically Injured

    Joined:
    Jul 22, 2005
    Messages:
    4,621
    Likes Received:
    0
    Location:
    Emergency Room
    Something tells me that the OP isn't going to see or care about your advice considering he posted his questions in August of 2005.
     
  12. krellik

    krellik Gimli son of Cisco

    Joined:
    Nov 11, 2003
    Messages:
    4,596
    Likes Received:
    2
    Location:
    Sweden (Kalmar)
    Magus why did you resurect a thread from 2005..? How do that happen?
     
  13. krellik

    krellik Gimli son of Cisco

    Joined:
    Nov 11, 2003
    Messages:
    4,596
    Likes Received:
    2
    Location:
    Sweden (Kalmar)
    On the possitive side I see we have become much more effective with handling this kind of sillyness! Good teamwork here!:)
     
  14. SmashiusClay

    SmashiusClay Avatar of Cyttorak

    Joined:
    May 27, 2005
    Messages:
    6,445
    Likes Received:
    10
    Location:
    England
    [​IMG]
     
  15. begnner routine:

    squats, deadlifts, benchpress, overhead press, dynamic rows, pullups

    each exercise performed in 3X5 rep scheme and done 1.5 times a week on average (3 workouts a week; A B A B A B; split exercises however you wish - i like to keep workouts about the same, exhaustion-wise).


    there you go. should last you about 2 years with slight modifications to keep things interesting.

    any questions?
     
  16. okay, i didn't read the thread.

    but i assume the poster is still 120 pounds so the point stands
     
  17. Monger

    Monger Chronically Injured

    Joined:
    Jul 22, 2005
    Messages:
    4,621
    Likes Received:
    0
    Location:
    Emergency Room
    Np, I always answer threads before I read them as well :icon_chee Just kidding, man.
     
  18. DEVILsSON

    DEVILsSON Black Belt

    Joined:
    Feb 13, 2006
    Messages:
    5,830
    Likes Received:
    9
    When you open a post there are suggested posts by the site which are 'similar' at the bottom. I bet he clicked one of them and answered it. I did that shit yesterday with another post and then realized I was a complete douchbag to answer a 2005 post. However people after me didnt even realize that it's a ressurection of 2005 post and kept answering as well...So the joke is on all of us.
     
  19. bacon

    bacon Silver Belt

    Joined:
    Jun 9, 2005
    Messages:
    11,116
    Likes Received:
    8
    Location:
    Playin poker with my sister's kids
    Resurrecting threads is the new "Pwn3d". Everyone is doing it.
     
  20. iojfm

    iojfm Orange Belt

    Joined:
    Feb 19, 2007
    Messages:
    289
    Likes Received:
    0
    So the solution to make it easier for assholes to not start repeated threads, with this suggested similar threads, is to have assholes resurrect threads? Cool

    Let's see what I can unearth.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.