Announcement

Collapse
No announcement yet.

Training Schedule

Collapse
  • Filter
  • Time
  • Show
Clear All
new posts
    #1

    Training Schedule

    Aright so its my first post, so hi everyone
    basically im 16 and need help with a training schedule, I know that at 16 im still growing so i dont want to stunt my growth with gret big machines!
    im trying to focus on building bigger muscles, but at the same time do some cardio vasuler work.

    my main areas i want to improve are:
    abs
    Biceps/triceps

    I know crunches are an effective ab workout but how many shall i do? do you do them in sets? i normally do 3 sets of 40 crunches, do you do them everynight or a certain amount a week? i dont know if this is really effective because im new to workouts.

    as for my arms i alternate between a benchpress machine with fairly heavy weights (not sure the exact amount as there not labeld) where I do 3 sets of 10

    and then dumbbell weights (3kg each arm) where i do 3 sets of 50
    so in a week its:

    Monday: Benchpress machine - Crunches
    Tuesday: Dumbbels - 1 mile Jog
    Wednesday: Benchpress machine - Crunches
    Thursday: Boxing 4pm - 7pm
    Friday: Benchpress machine - Crunches
    Saturday: Dumbbels - 1 mile Jog
    Sunday: day of ressst!

    basically i have no knowledge of fitness and i dont know if this is an effective workout for building biggers abs and arm muscles.

    any help would be good again its my first post so dont completely ****in tear me to bits
    Tags: None
    #2
    dude, well done for effort. however your schedule is weak. a 1 mile jog for example does very little. its only 1600m, so id advise lengthening your run, or turning it into a run as opposed to a jog. secondly, crunches are all good and stuff, but it should simply be a small part of your workout. the ab workout i use (8 min abs) is the last part of my training. you need to do more variation on muscles (if you want to box). for example, id advise doing at least some work on your calfs and quads (punch power comes from your lower body)

    so if anything take this as advice:
    - do more intensive CV workout
    - work more different muscles

    Comment

      #3
      Originally posted by jberg View Post
      dude, well done for effort. however your schedule is weak. a 1 mile jog for example does very little. its only 1600m, so id advise lengthening your run, or turning it into a run as opposed to a jog. secondly, crunches are all good and stuff, but it should simply be a small part of your workout. the ab workout i use (8 min abs) is the last part of my training. you need to do more variation on muscles (if you want to box). for example, id advise doing at least some work on your calfs and quads (punch power comes from your lower body)

      so if anything take this as advice:
      - do more intensive CV workout
      - work more different muscles
      ah right well to be honest I'm not really looking to be a boxer, i just use the boxing as a source of CV/self defence but i'l look into some muscle variation, but i mainly wanted to focus on abs....and il make my jog longer.

      cheers pal

      Comment

        #4
        If abs is your focus you need to be doing 200-300 reps per day , but not just standard crunches. Need to target upper and lower abs and work your obliques. I do

        100 crunches with my legs in the air. thighs at right angles to my body and lower leg straight out.

        100 bicycles touching opposite elbow to knee. so bascially lie on your back and alternate pushing out each leg like riding a bike, then with your hands behind your hend and elbows sticking out touch each elbow to the opposite knee on each cycle

        50 twists, were I keep my back about 30 degrees off the floor for the duration while twisitng my shoulders left and right. left side then right side is 1 twist

        toe touches,lying flat on my back I have 1 leg straight up in the air which I touch with my opposite hand while keeping the other foot just off the ground 10 sets on each side alternating until you have done 50 for each side.

        If you want to add some good core stregthening do the bridge for 1 minute between each set. Basically you lie face down resting on your forearms and tips of toes and forming a nice straight bridge with your body off the ground. Focus on kepping your back and buttocks perfectly in line.


        With the running part, check out the post 'couch to 5k' in this section. A good routine to build up your distance.

        I'd be adding some pushups/dips/chinups to your routine as well. I find bodyweight exercises very effective for building good muscle tone

        Comment

          #5
          sorry I should have said, that you can break this up during the day when you are starting out. And just do what you can of each one. You'll probably find your lower back and neck can get a bit sore as well as your abs, but doesn't take long to build up that strength as well.

          Good luck

          Comment

            #6
            cheers mate thats what i needed!

            Comment

              #7
              Originally posted by KazzKhan View Post
              Aright so its my first post, so hi everyone
              basically im 16 and need help with a training schedule, I know that at 16 im still growing so i dont want to stunt my growth with gret big machines!
              im trying to focus on building bigger muscles, but at the same time do some cardio vasuler work.

              my main areas i want to improve are:
              abs
              Biceps/triceps

              I know crunches are an effective ab workout but how many shall i do? do you do them in sets? i normally do 3 sets of 40 crunches, do you do them everynight or a certain amount a week? i dont know if this is really effective because im new to workouts.

              as for my arms i alternate between a benchpress machine with fairly heavy weights (not sure the exact amount as there not labeld) where I do 3 sets of 10

              and then dumbbell weights (3kg each arm) where i do 3 sets of 50
              so in a week its:

              Monday: Benchpress machine - Crunches
              Tuesday: Dumbbels - 1 mile Jog
              Wednesday: Benchpress machine - Crunches
              Thursday: Boxing 4pm - 7pm
              Friday: Benchpress machine - Crunches
              Saturday: Dumbbels - 1 mile Jog
              Sunday: day of ressst!

              basically i have no knowledge of fitness and i dont know if this is an effective workout for building biggers abs and arm muscles.

              any help would be good again its my first post so dont completely ****in tear me to bits
              u train like sissy girl.

              Comment

                #8
                Originally posted by 2swell k-wells View Post
                u train like sissy girl.
                ^^ Where's the 6 hours weight training a boxer is required to do everyday and in order to be a pro boxer you're definately going to need ATLEAST 3 hours of horseriding a day.

                Buck your idea's up man, your going nowhere on that training schedule.

                Comment

                  #9
                  yeh train all ur muscles in ur body i normally do alot of exercises when i go to training and the stuff i do at home is running/swimmnig thats about it sometimes go to the boxin gym when trainin isnt on.

                  Comment

                    #10
                    Originally posted by KazzKhan View Post
                    ah right well to be honest I'm not really looking to be a boxer,
                    why are you asking for advice on a BOXING FORUM then?

                    Comment

                    Working...
                    X
                    TOP