How is this workout?
Hello. I have been lifting for two years now but stopped for about four moths due to time constraits. Now that ive settled down with my new family, I have time to start lifting again.
Heres what I do:
Twice a week
1 set of 10 slow, legit chin ups
Then another set of five chin ups
After that I do four sets of 130 pounds x5 followed by 10 push ups immediantly after each set.
Once finished with four sets, I do some cable exersizes for my back.
Heres some information on my health.
16 years old, 150 pounds, 19~21 BMI, highest bench ever was 170.
I would like to tone my chest for the most part.
All feedback is appreciated.
That's fine if you're just trying to tone your upper body a little bit. Not a good workout to put on any size.
Yeah, that workout won't put much size of any kind on you. By the way, you say 130x5x4, but... of what? Bench press, I guess? This seems good to build endurance but I don't think it'll do what you want it to do - your body has no incentive to change if you're not providing it with a stimulus to do so, and eventually bodyweight exercises tend to cap out.
You need weight progression. If you want to tell your body to get bigger you have to increase the loading over time. Also you need to eat like an animal.
Read the "How to Bulk" sticky and search the Rippetoe Starting Strength program. I'm using that program right now. Its very good for strength increases.
that being said, I'm sure you dont want to be non-symetrical, so working chest alone isnt going to cut it. I would drop the pushups, and focus on pushing the bar, flat and incline bench, squats, deads, and rows ... 2-3 times a week, for 2-3 sets of 12-15 reps. Just understand that once you get into this, you will get addicted, and want to do more.
I guess it all depends on what you want to look like:
Or not a dork:
The reason I asked is because you can't really get bigger on training alone. You didn't mention anything about nutrition which to me is half the equation if you are trying to gain muscle mass.
I was very skinny for a long time until I figured out that nutrition was the missing ingredient. I worked hard and got definition but never got the size until I started eating more frequently and more high quality foods.
If its definition you want, I would think that the bodyweight exercises you are doing is great...
This forum is amazing. I am thankfull for all the replys. I laughed pretty hard at the picture. Aiming for the non-dorky look:biglaugh:
I wanted to be one of those body builders with 8% body fat yet all the bulk. I have put in a picture of me to help give some ideas.
(For the LOVE OF GOD, I am the person on the right. That was a joke shot comparing me to my japanese school peers while I am foriegn exchanging)
It also turns out that I have been benching wrong for all this time. I was never told to arch my back. I suspect I could be benching more. >.> I have decided to change my work out like suggested. Would it be a good idea to include barbells training since I want to really increase my arm strength?
And about my eating habits..
I have lots of meats for dinner (Ususally pork or chicken) After every workout, I immediantly have two or three protien bars. That nets me 20 to 30 grams of protien. (I read the stickey.) My drink is almost always chocolate milk.
All feedback is loved!
Here it is:
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