Hi all

[mcheezy]

Hello everyone, my names Brad.I am 15 yrs old.I am about 5ft 11. i weigh about 180lbs. I have been working out for about 6 months off and on. I was mostly doing curls and bench pressing. I was traing for football but next year will be my junior year and my school dont give much pt to walk-ons so now im now training for myself. I have a little bit of muscle, im not the biggest guy but not the smallest. i mostly care bout my upper body but till recently i have came more interest in my abs.My goal is to gain muscle. I want muscle for looks and for stength.I need help making a routine.In my routine i want to include push-ups, sit-ups, chin-ups and i dont know what else. I have access to free weight and a bench.Well thats pretty much it.Thanks

[koltz]

bench and curls , lmao

welcome aboard brad...

Good movements for muscle building with BW:


Back and biceps:
--Pullups , wide , narrow
-chinups , wide , narrow
-BW rows (with feet in the air or on the ground)
(Close grip , upper portion of the chins work biceps better then curls if you know how , also you can do a ropw curl from a chinup bar if your bis is lagging behind your back , rear delts traps and all that work too)

Chest and triceps:
-Medium incline , wide , sidetoside leaning foreward pushups
-Diamond pushups ( mostly triceps )
-dumbell roll \ ring flyes (all pecs and some bis not your regular dumbell flies, they are hard )
-Dips ( side to side dips are cool )
-one arm pushups (mostly triceps)

delts upper traps and triceps:
-Divebomber pushups ,
-incline bent pushups w\ wide grip side to side
-Handstand pushups , handstand dips , can also use a side to side wide grip , possiblly on rings too (your best delt developer in BWC)
-Handstand raises on dumbells \ inverted hang to inverted cross o nrings(very very hard , you need to know your stuff)
-Side one arm pushups.

Forearms: Various plank holds with straight palms , very effective

Abs and core (no need to work them a lot since the work much in many BWC movements anyway):
-side crunches
-V ups
-Dragonflags
-hyper extentions


last but should be first , legs:
- sissy squats ,
-pistols
-one leg calf raises
-and your bread and butter , da switch ( a psuedo glute ham raise whre you secure the tips of your feet under smth , lean foreward with a straight body like this with only your lower legs and knees on the floor , then go up , and lean back with a straight body and that's one rep you can old do soem stuff with your arms sicne there free)


Use them like you would use any other bodybuilding program , oviously no isolations here so you will need to work different grips to hit your entire body , youll gain much mroe mass then your gym workout and more strength jsut by doing all compound movements and moving mroe weight.
if you need info on how to do some ask me ,

also as you can see unlike the noob pushups some of theese movest are either medium dificulty or very hard , and I haven't listed the hardcore stuff yet just the basics

[Drunken Panda]

Welcome Brad!

Firstly, I'm sure you already know, but gaining and maintaining muscle is not just a question of training, but also one inextricably linked with nutrition, hydration, rest etc. Check out these forums for more information.

Also, as Koltz said, don't neglect your legs in favour of your upper body / abs. The latter may be more immediately visually impressive, but all the upper body strength in the world wont help if you lack the leg strength and speed to manoeuvre it into position. Nearly every aspect of daily life involves the legs, and much 'real world' lifting requires the legs and back, so don't neglect this foundation.

Hope you find these boards helpful, or at least inspiring. We look forward to hearing about your progress!