I got a few questions

[Playmaker7]

Just incase needed I'm 5'8'', 160, and 15 years old. I lost about 40 pounds and add muscle, I don't know my actual fat/muscle ratio, not sure how important that is and if I should find out.

My current work out routin on the BowFlex Sport

Monday- Pectorals and Arms
Tuesday- Back, Shoulders, Abs
Wednseday- I play hockey either at a practice or I have a fast skate with some older guys
Thursday- Legs
Friday- Pectorals and Arms
Saturday- Back Shoulders Abs
Sunday- Legs

And I have a hockey game at different times in the week, usually on the weekends. Is this an ok routin?

I also noticed that I eat a lot of carbs in a day and I really want to bring it down. Any low carb foods that are good?

Thanks for the help.

[hrdgain81]

what are your goals lil homie

[Playmaker7]

Lose weight and gain muscle. Tight up lose skin that I have from losing weight is probably at top of the list though.

[Darkhorse]

Ok, your current routine is on the Bowflex. That's fine. You should really think about condensing your workouts a bit more and have less volume. I say this because you'll benefit more from that machine and for your age. My suggestion is to do a full body routine three times a week. Obviously, you grow out of the gym, no the other way around. This routine will focus gaining muscle around two distinct and proven principles:

Mechanical Load.
Progressive Load.

What this means is that you are going to hit your muscles three times a week while continuing to increase the weights you use each time. I recommend this type of (HST-esque) type of training for anyone who doesn't have access to an actual gym. Here's the program you should do:
-Monday, Wednesday, Friday-That's it. Weekends off to play with your friends or play Xbox, whatever you kids do.
-For your routine, pick 1-2 exercises per bodypart. (favorite ones)
I suggest putting legs first, then chest, back, shoulders, biceps, triceps.
-For first 2 weeks, rep range is 12-15 reps.
-Second 2 weeks, rep range is 8-10 reps.
-Third 2 weeks, rep range is 5-7 reps.

Start off with lighter weight, and your goal is to always increase the weight you use each workout (every other day). Don't go increasing the weight by no 30 lbs or anything, just 5 or 10 pounds. Do your training like this, and you'll fill in more than nicely. Maybe even rival me! :eek:

[Playmaker7]

Thanks

[Playmaker7]

For the amount of resistance, I have it on the 30 resistance rod and I can do depending on expercise that 25 times. For some ab and leg exercises I can do about it 50 times. Should I increase the resistance if I'm doing those exercises? I also want to work my abs, should I just include that on the days I work out the rest of my body or do it on another day?

I also skate on wednsedays usually a fast skate and then I have games at different times during the week usually on the weekends. Does this effect when I should be working out? And should I use the tredmill or do some cardio on the days I'm not working out on the bowflex?

And I'm a Playstation 2 guy ;)

[WantingMuscle7]

i think depending how much u skate and how fast and how much energy ur exert doing it could take care of ur cardio if u only skate a lil bit try getting the tredmill goin or run outside a bit

[Playmaker7]

Originally Posted by WantingMuscle7

i think depending how much u skate and how fast and how much energy ur exert doing it could take care of ur cardio if u only skate a lil bit try getting the tredmill goin or run outside a bit

Thanks for the responce.

I skate pretty hard making up for lack of speed so I get a pretty good workout. I also find that when I tredmill the day before I skate allows me to keep my breath easier on the ice. I have never had a problem with leg muscles from skating, just loosing breath.

[Playmaker7]

Few more questions...

I get out of school this monday the 20th and at some point I plan on training pretty hard all through out the summer. I want to run on a tredmill for about 30 minutes or 45 minutes twice a day, once in the morning and at night. Should I do this every other day? Or should I just run once a day?

I'll also be working out a certain set of muscles twice a day once in morning and once at night. Is this ok to do? Or should I just do it once?

Just incase you missed the previous post, I'm 15, 5'8'', 160lbs.

Also, I use the Bowflex Sport. I use the 30 resistance rod. I'm not sure what this translates into for free weights, but I do a certain exercise 25 times, 4 times for a total of 100.

[BG5150]

You don't need to run that much.

If you can do that many reps, the weight is way too easy. See 0311's post above. Chose a weight that you can do w/in those rep ranges. For example, for 12-15 reps, pick a weight that you can do 12 times, but barely 15. The next week, increase the weight until you can do 8 reps, but not really more than ten, etc...