Need help dudes..

[demonicfreak]

Is there anybody out there who can help me plan a workout routine?? 'Cause i am very new to working out and i only know very basic excercises like push-ups, sit-ups, rope skipping, bench dips... and also not very sure bout how they are helping my body.

Height: 166cm
Weight: 49.8kg
B.M.I: 18.3
Age: 14
Diet: 3 times a day, takes snacks in between sometimes

MY current workout routine

Every Monday, Wednesday, Friday
1. 40,50,60 Push-ups
2. 40,50,60 Sit-ups
3. 80,100,120 Rope skipping
4. 20, 25, 30 Bench dips

Every Saturday
1. 4-5km slow jog

Im working out not for my appearance but rather for my overall fitness test every year in my school. Next year, i'll be needed to do pull-ups for my test and i can only do about 4-5 pull-ups now... I need some serious help to improve my pull-ups. Im not afraid to go through any hardship in order to get my pull-ups to >10.. :roll:

[inamo]

want to improve your pull ups? well then you should do them. find your maximal set then do 4 sets of half max. or you can "grease the groove" which is doing a pull every 30mins or something.

[koltz]

your BMI is horrible , you know in spain they don't let feemale models with less then 18 BMI to do anything ? and you know how borderline skinny they are to get a clue...


You should eat , nothing like crazy bulking in MCdonalds but gaining a clean 3-4 pounds per month (about 1-2KG) stop jogging compleatly untill you start gaining weight then do it again and add more food . you won't get far being bone and fat and that's what anything below 60KG is at your height you need muscle xD

Now what you need to do , depends on your goals , but you said you want to increace pullup numbers... so I reccomend doing the following for a while

pullups X 3 X max
Chins X 2 X max
Wide grip pullups X 2 X max
close grip chins X 2 X max

Dips X 3 X MAX not to faliure but close (for all excersises)
wide grip dips X 3 X max
Streching dips \ close grip dips X 3 X max

Handstand pushups:

Normal flared elbows \ grip X 3 X max
Tucked elbows X 3 X max
Wide grip flared elbows X 3 X max


This will increace your strength endurance all over the upper body so you will be able to advance with maximum speed on pullups ( sometiems If some muscles are not trained your body halts develompent)
and gain overall upper body development and strengh-endurance
do it every time you feel like it but don't overtrain


for dips:
Get two identical chairs and put a towel on where you lean on for a comfortable grip and you will be able to do dips between them and easily change your position instead of fixed Pbars in the gym or the park

For handstand pushups:
learn them from beastskills.com
while you can't do them do pushups when your feet are on a high table or high agienst the wall instead and bend at your hips a bit.


You should have simular numbers on all 3 to have a balnced physique in terms of performance.


Also a cool trick I found out is doing rope skipping with a haevy rope \ dumbells attached to handles \ band on your back which adds ressistance along with the jumping and can be benefitial for strength and endruance

[Dave.cyco]

Hi Demonicfreak, Koltz makes alot of good points. In fact I will use some of his ideas to help increase my own pullups. I can only do one set of 13, but ever since I heard the military requires 20 for a perfect score on their fitness test, I have been training to do more.

I am sorry, but IMHO long slow cardio like jogging will keep you in okay shape, but not get you in kickass shape fast. You need bursts of intensity thrown in there. Instead of jogging, I would suggest hindu squats. You can spend less time doing this exercise, and it gets you in shape WAY faster. They are both aerobic AND anaerobic. Hindu Squats increase your lung capacity if you breath properly throughout the exercise, and if you work up to doing them for time (ie 10 minutes with no breaks) you will notice your legs becoming super strong and massive in a hurry, and not just your quads, your calves get hit too if you take your heels off the ground when you come down, and your ankles get stronger if you keep them on the ground. So alternate between the two. You will never experience fatigue from walking, jogging or standing again, once you have been doing this exercise for a couple weeks!

You can learn Hindu Squats @ http://www.cbass.com/Furey.htm

Keep us posted on what you decide to do and how it progresses. Good luck!

[koltz]

I actually decided to use that routine for a tuturial for begginers with BW excersises and I just finished it

[Dave.cyco]

I like your idea for improving pullups. You have alot of range of motion covered. I am going to start doing that, plus I will add negatives in at the end.

[Starclassic]

your BMI is horrible , you know in spain they don't let feemale models with less then 18 BMI to do anything ? and you know how borderline skinny they are to get a clue...


You should eat , nothing like crazy bulking in MCdonalds but gaining a clean 3-4 pounds per month (about 1-2KG) stop jogging compleatly untill you start gaining weight then do it again and add more food . you won't get far being bone and fat and that's what anything below 60KG is at your height you need muscle xD

Now what you need to do , depends on your goals , but you said you want to increace pullup numbers... so I reccomend doing the following for a while

pullups X 3 X max
Chins X 2 X max
Wide grip pullups X 2 X max
close grip chins X 2 X max

Dips X 3 X MAX not to faliure but close (for all excersises)
wide grip dips X 3 X max
Streching dips \ close grip dips X 3 X max

Handstand pushups:

Normal flared elbows \ grip X 3 X max
Tucked elbows X 3 X max
Wide grip flared elbows X 3 X max


This will increace your strength endurance all over the upper body so you will be able to advance with maximum speed on pullups ( sometiems If some muscles are not trained your body halts develompent)
and gain overall upper body development and strengh-endurance
do it every time you feel like it but don't overtrain


for dips:
Get two identical chairs and put a towel on where you lean on for a comfortable grip and you will be able to do dips between them and easily change your position instead of fixed Pbars in the gym or the park

For handstand pushups:
learn them from beastskills.com
while you can't do them do pushups when your feet are on a high table or high agienst the wall instead and bend at your hips a bit.


You should have simular numbers on all 3 to have a balnced physique in terms of performance.


Also a cool trick I found out is doing rope skipping with a haevy rope \ dumbells attached to handles \ band on your back which adds ressistance along with the jumping and can be benefitial for strength and endruance

if you want to gain weight, all you have to change is your diet. dropping the cardio will help but if you eat more calories than you burn, then you will gain weight no matter what. go here to find out roughly how much you're burning calorie wise http://www.bodybuilding.com/fun/calcal.htm
then add anywhere from 1/4 to 1/2 (or go for the bulking diet and double your calorie intake) of the calories your burning and you'll gain weight. it's that simple

[demonicfreak]

thanks guys... i'll consider putting more weight and doing the hindu squats(Dave made the exercise sound very good) but i cant do more than 3 handstand push-ups!! my face gets all red and my muscles will feel very tensed up..

i fear that if i do not eat the correct food to gain weight, i may be putting on fat.. are green veggies good in helping me stay fit? Is it true that ur muscles only develop when they are recovering from strains?

[Starclassic]

thanks guys... i'll consider putting more weight and doing the hindu squats but i cant do more than 3 handstand push-ups!! my face gets all red and my muscles will feel very tensed up..

i fear that if i do not eat the correct food to gain weight, i may be putting on fat.. are green veggies good in helping me stay fit?


Eat what you normally eat as far as a balanced diet goes but up your protein intake a lot. Go to bodybuilding.com and look up dieting, weight gain and bulking for some really good info. The common theme there is "ya gotta eat big to get big"

[demonicfreak]

will my routine be better if i decrease the quantity of each exercise but include more varieties like hindu squats, handstand push-ups?

P.S I just did 35 hindu squats and its ordy causing my legs to wobble when im walking :(

[koltz]

if your muscles egt tenses it's very good , maybe the different position lets more muscle recuitment since the body thinks your trapped or something , keep doing them!


hundu squats might be good for building lingrments in your legs but if you are not careful they mess up your kneeS!

[Moonduck]

hundu squats might be good for building lingrments in your legs but if you are not careful they mess up your kneeS!

That's truth. It is extraordinarily difficult to get back from knee injuries. I won't do hindu squats for that very reason. I had knee surgery for a plica issue a coupla years back, and the full squat position at the bottom does brutal things to my knees. I prefer the box squat instead (also called the latrine squat). You don't go as far down normally, and there's less stress on the knee when you do.

[Dave.cyco]

I'm sorry Koltz and Moonduck, but I think I need to speak up here. I have been doing hindu squats since May, and I USED TO have BAD KNEES!

My first set ever, I did about 14 of them and I could barely walk for 3 days - HOWEVER... I kept doing them as soon as my legs were fresh again. I just kept building up and building up, and now I can do sets for time with a 60 lb weighted vest EVERY MORNING!

I can jump off of 8 foot ledges and land on my feet. I can now do sets of 10 one legged squats like they are nothing.

It's up to you, but i have gotten all of my friend doing them, and they are all amazed, and also becoming some of the fittest people I know. You can either try hindu squats on faith, or avoid them out of fear. One way you will know, the other you will never know.

That's how strongly I believe in them.

[ek2]

I can jump off of 8 foot ledges and land on my feet.



What else would you be landing on?

[Moonduck]

I'm sorry Koltz and Moonduck, but I think I need to speak up here. I have been doing hindu squats since May, and I USED TO have BAD KNEES!

What brand of bad knees did you have? Serious question. Some forms of knee issues can be worked out by things like that. Other will just be demolished by it. If plica issues were my only concern, I'd do them. I also have meniscul tears and it appears that I am now working on a good case of chrondomalacia patella (aka a breakdown of the cartilage behind my kneecap *cringe*).

I've got exercises to to help the kneecap issues, but nothing I have seen will help with the meniscul tears.

[Dave.cyco]

I can jump off of 8 foot ledges and land on my feet.



What else would you be landing on?

My left or right elbow, followed by the shoulder of the same side, then the length of my back, and then yes eventually back up to my feet, you're right!
:-D

I had bad knees that would give out on me if I bore any weight above maybe 30 lb for longer than a couple minutes. In karate when I did crescent kicks, I would often have to sit out for half an hour just to massage my knees until the sharp pain disppeared.

[kawana]

I can jump off of 8 foot ledges and land on my feet.



What else would you be landing on?


His face?? any excersizes to strengthen your face muscles? lol

[Dave.cyco]

:lol: :oops: :cry: :roll: