Can anyone help me with a workout regimen?

[Protoman7000]

I'm seventeen years old, And I'm not in the greatest of shape. Tall and lanky, small arms with not alot of muscle, and a small pudge belly (But despite the bit of flab I have on my stomach, I've had people tell me I look crackhead skinny) Anywho. Could anyone help me with a workout regimen that someone who is just starting to lift and stuff would be able to easily adapt with. I'm not great at push ups, and I can't lift alot of weight, which is a matter that needs to be improved (going to China in September to Train) Probaly my best exercise is sit ups/crunches. Underneath that flab I can feel pretty well toned stomach muscles. My Cardio vascular is poor so I run out of breathe easily.

The only equipment I have is mung bean bag for iron fist type training. I have a bar and weights that only goes up to 125 lbs (which I'm not sure if I can lift that much even, haven't tried) which is okay, cause I don't want alot of bulk anyways. Stairs in my home, which running up and down could build cardio and strengthen my calves I believe. Two 5 lb weights I bought so I could punch with to try and speed up my punches. And a 25 lb bar for curling.

So, I was wondering if someone with the expertise and kindness to take a little bit of time to try and think of a good way for me to build up my muscles with these limited resources, while also not pushing my weak body way too much (Like expecting me to run five miles straight when as I've said I've got bad cardio, it would help, but I definetly wouldn't make it the entire way and would be painfully striving for breathe by the time I'd get through)

Anyways, to anyone who even reads my problem, thank you for your time.

-- Jason T.

[NeoMstrSgt]

First thing you need to figure out is what you want to build up. Strength, speed, endurance, etc. then do work-outs that help that area.

[MizuRyu]

Cores. Lots and lots of cores and calories.

Basically, do nothing but bench press, deadlift, squat, press, lat pulls (lat pull ups on a chin up bar), chin ups, bent over rows, weighted crunches/twists and back hyperextensions. I'd invest in a pullup bar, they can be great tools. I started like you, at 118 lbs, and I'm 184 as of this morning lol. A solid, high energy/protein diet is very important, no sugar, no fatty stuff. Lots of lean meats, veggies, fruits and dairy. Eat like Nature intended you to. 6 wholesome meals a day. Train NO MORE than 3 times a week, and do 3-5 sets of 5-8 repetitions, you should be stopping about 2 reps short of your max. Get lots of sleep and BE PATIENT! It takes time.. took me 2 years of extremely hard work and dilligence, but every day was worth it. Any more questions, feel free to ask.

[Orion]

Hmm tall and lanky, sounds like me.

I have just started out as well so i'll give you my 2cents worth.

Firstly make a note of everything you eat and drink and I mean everything. Add all the calories up, you want to put muscle on but not fat so stay AWAY from fast food.

I'm trying to loose my spare tyre and get my six pack back so im staying around the 2500 calorie mark.

My exercise routine is a bit poo, im trying to sort out what helps and what doesn't you can have a look here; https://www.vacanomusic.com/Test/Plan.xls and see if it helps.

If anyone else can suggest anything that can help i'd be greatful as well.

Note: This is working for me but may not work for you. Be very careful with the good mornings

[Protoman7000]

Wow, thanks. I'll look into both of what you said. MizuRyu seems to know a good deal about working out, but I'm just afraid that all that extensive weight lifting would make me bulky and slow, rather then still kind of small and lean. As much as I'm embaressed so say this, I'll begin trying what I see works in about two weeks, cause Im about off to court, and will most likely have jail time. (I'm no criminal, I simply didn't go to school alot, and since I'm court ordered to go to school..Yeah, contempt of court)

Thanks alot though,

Jason T.

[Mtal]

Cores. Lots and lots of cores and calories.

Basically, do nothing but bench press, deadlift, squat, press, lat pulls (lat pull ups on a chin up bar), chin ups, bent over rows, weighted crunches/twists and back hyperextensions. I'd invest in a pullup bar, they can be great tools. I started like you, at 118 lbs, and I'm 184 as of this morning lol. A solid, high energy/protein diet is very important, no sugar, no fatty stuff. Lots of lean meats, veggies, fruits and dairy. Eat like Nature intended you to. 6 wholesome meals a day. Train NO MORE than 3 times a week, and do 3-5 sets of 5-8 repetitions, you should be stopping about 2 reps short of your max. Get lots of sleep and BE PATIENT! It takes time.. took me 2 years of extremely hard work and dilligence, but every day was worth it. Any more questions, feel free to ask.

If you are training 3 times a week, what exercises should you do on each day? Oh, should you pyramid when doing this type of workout.

I want to change my workout myself. I pretty much workout like a body builder (well thats what most books sugest). I do like 4 exercised per body part when I work out, maybe 4 or 5 sets. I wanted to cut down on my workouts (doing my routine now I should be there 4 times a week) cause doing martial arts too, it's hard to have time for everything. Also, I want to workout in a way thats going to be helpful to my martial arts (and whatever other activities I do) and I would like to get stronger.

Thanks, any thoughts would be great.

[bad959fl]

Some of the main tips to focus on when trying to add lean muscle mass are training past failure for every set, eating enough calories from nutrient dense "clean" foods and always make sure to get enough rest since your muscles recover and grow when you're away from the gym.

Here are several more very helpful bodybuilding tips for adding muscle mass:

Bodybuilding Tips - Top 50 Tips For Building Muscle Mass

Best of luck!

[Medici]

Man you guys are over thinking this. Mizuryu is on the right idea here. Eat big, lift big, get big. So do compound basic movements like bench, squat, dead, rows, pullups, shoulderpress.... And eat a looot of food. 45% calories from carbohydrates, 35% from protein, 20% from fat. Note that protein and carbos have 4 cal/g and fat has 9cal/g. There, that's the secret. Go to work!

People often ask me what suppliments to take to get big. I say go to a healthfood store and stock up on some food. Oh by the way, fats should be UNsaturated- healthy fats. Like in natural peanut butter, fishoils, etc. Protein should mostly be from meat, the more diversified the better. Carbohydrates should have medium glycemic indexes (google it).

[Aodhan]

Man you guys are over thinking this. Mizuryu is on the right idea here. Eat big, lift big, get big.

He said in his original post, he didn't really want to bulk a lot. Maybe you should do your recommendations along those lines?

To the OP: A middle ground between bulking and toning is 3-5 sets, 4-8 reps per set. Experiment with different things such as strip sets, pyramids, negative pyramids, circuit, separating body parts, core exercises, etc. You will have to vary your workout over and over as your body gets used to what you do.

Experiment with everything, eat a healthy diet with lots of varied fruits and veggies, healthy fats, lean meats/fish, dairy. Figure out what you need for weight maintenance as far as calorie requirements, then you know how to adjust for gains/losses as needed.

Aodhan