my workour schedule

[Maddwraph]

what im doing is with 20 pound thumbells 3 sets of 11.

 

then with 15 pounds thumbells i do 3 sets of 12 of this exercise where you hold you

 

arm over your head and lift your fore arm (i heard it helps the bottom part of the arm.

 

with the 15 pound after that i i should hold it at my shoulder positiion and and just lift (suppose to help shoulder)

 

i also do 6 sets of 8 push ups and might instead do 3 sets of 10 and and add 3 sets of 10 dips (btw, is there a way you can hurt your back with dips and my chest kind of hurts some times after i do it)

 

thats it for arm exercises.

 

for abs, i just do 6 sets of 35-40 crunches (i put my legs on a balance ball) and after that just 12 of some leg exercise thats suppose to help abs(not sure of name)

 

after all this the final step is going on a machien called the gazelle (it might also be known as a glider but im not sure) i go on it for 30 minutes for cardio.

 

i have capoiera tueesday, thursday, and saturday, so i dont do these exercises on those days unless my its in the summer and my body can take it. also, if i feel pain somewhere, or my arms are tired for the day, i wont do anything except abs and the gazelle. i mighr leave off a day to rest out of the 7 days. i also been trying to eat more fruit and try to get a better diet. im not sure on what to eat, so im going to head for a lot of fruit. im 16 btw and turning 17 in febuary by the way. i also dont do these right after another. i let my arms rest in between like 10-20 minutes.

 

is this something good im doing, or this bad for me? im not that big frame wise. im also 5"10. if my back hurts or arms, i dont exercise that day.

 

how long do you think till i see some good results. my arms feel like they got bigger. thanks for any suggestions and sorry to bother!

[SevenStar]

when you do high rep exercise, your muscles always feel bigger - that's because of the blood flowing through them after being worked out. You have a pumped up look for an hour or so, then return to normal. you workout isn't bad for you, but it's kinda incomplete, and some of the work seems lacking. What goals are you trying to achieve?

 

capoeira is an excellent workout, you'll love it.

[Maddwraph]

ive been doing capoiera for 8 months and love it. now what do you mean my workout is incomplete exactly? i guess im trying to achieve strenthg, but also a lean type. not like really bulk or anything. for capoiera it can be better to be lean, so im thinking lean would be better. thanks for the reply btw, any suggestions?

[SevenStar]

I'm headed out to class right now, but I'll make some suggestions later. by imcomplete, I mean your workout doesn't include any back or leg work...

[Maddwraph]

good luck in class. leg workouts i do enough at capoiera, and when im on the gazelle, theres 4 different levels you can adjust it so its harder to move. my leg gets a good workout from that. i also might start using ankle weights soon so that might also help with the leg workouts. back i do an exercise one in a while, but i stretch the back everyday.

[Hudson]

"Once in a while" is not enough for back work - understand that a strong back is almost like the pillar of strength in everything you do. Stretching it is good but it must be worked like any other body part. With dumbells you can do bent over rows, and you can do pull ups for your lats.

 

As for legwork, again, a Gazelle resistence session is more like slightly muscle fatiguing cardio then it is a leg workout. Luckily the legs are fairly easy to train, but probably the most painful (I hate leg training.) Squats, leg presses, calf raises, lunges, they will build strength much better then the Gazelle will. Understand that your legs are powerful muscles, and in order to grow beyond maitenence muscle (What you require of them daily in walking around etc;), you will need to consitently train them with heavy weights.

 

You probably want to get some heavier dumbells. If all you have is dumbells and a gazelle, then you can get the most out of leg training by doing dumbell lunges and calf raises. Not sure about dumbell squats, although I'm sure you could try that.

 

Also, a pretty cool exercise I saw were tricep dips - look them up on google, if you can incorporate those that'd be great for what you're doing.

[SevenStar]

you say your aim is to gain strength - but it's geared more toward endurance. strength training involves few sets and reps with maximal weight. Do you have access to any heavier weights? If not, I'd train for endurance and intensify the workout a bit more.

 

As for the lack of back and leg work, hudson said pretty much everything I woulda said (except that I love leg training)

 

for your diet, fruit is great. you'll want to make sure you sonsume enough protein as well, preferably from "clean" sources like chicken, fish and the leanest red meats you can pick up.

[Maddwraph]

thanks a lot, i looked some of the exercises online. ill post if its ok with you guys my progress if i get any. thanks

[SevenStar]

Please do. It's always good to hear about success someone is having. It's a good motivator!

[AnonymousOne]

With a proper and balanced weight training programme over a 6 month period you should be able to double your strength in that time... at least

 

When you can do several sets of handstand press ups with a 50 lb weight tied to your body I think you have somewhat arrived.

 

Theres tons of info on the net about weight training. For MA I think its a good idea to follow the exercises for sprinters and throwers. Why?

 

One needs bursts of power and speed rather an slow long endurance. This means the development of anaerobic capabilities rather than aerobic.

 

This article of Evander Holyfields schedule is interesting and relates to this topic:

 

http://www.sportsci.org/news/news9709/hatfield.html