I need some help with my workout

[terr0x]

Ok I hope you have some tips to improve.

This is my workout:
Running for about 30 min in the woods

Hot shower

3x40 Pushups
3x30 Crunches
3x50 Situps
3x20 Pullups

Cold shower (thats to convert the training in to muscle am I right?)

And i found a nice nunchaku website with exercises and I do that sometimes but im planning to do it some more.

And my last muay thai school quited so im about to join a new one and start my training.

So do you have some tips for me or some suggestions please tell me.

Greats terr0x.

[EmptyneSs]

ur workout isnt bad. its not a mass building workout, its more to slim down and get built but slender. this workout is pretty good, unless ur looking for gaining weight. i would say do this 3-4 times a week with awesome intensity, and remember to eventually start adding more sets and repetitions as your body gets stronger. i a few tips i have for weightless workouts i have are this one workout u do were ur feet are on the floor and ur hands are behind you on a chair and u push upwards. it works ur triceps and chest and sholeders, ur pretty much doing a dip. u can also do squats. if u do weightless squats in sets of high reps, like 25 + it makes ur legs incredibly strong. u can also do diff kinds of pushups. like ur feet are up on a chair, so it works more ur upper chest. um what else, do tons of leglifts in addition to ur crunches. also pay attention to form. if u do these excersises in slow, fluid, motions and really isolating the muscle, u will get very cut and ur strength will increase. u can also do them fast right after running if ur looking to strengthiin ur cardio further, the squats help alot with that. if u have a question about gaining mass let me know, because gaining mass and weight requires some different info.

[terr0x]

Thanks a lot for the information.
I'm doing this everyday but sometimes a few days of for healing.
I would like to know some more about gaining mass.

[EmptyneSs]

well for gaining mass u need weights. machines are good too, but free weights are better, they make u stronger and work muscles that machines dont. To gain mass, u need to lift hard. u should do about 4 sets with around 8 reps each. Ur muscle should be tired to the point of failure at rep 8 each time. U know ur workout was good if u are sore the next day. If u do not get sore, u did not work out hard enough. Also, u need to do lifts that work lots of muscles, like working out ur back, doing squats, bench press, military press, and thigs like that. also u need to eat more food to gain mass and muscle. eat more protein and carbs, and water. dont eat fatty foods and sweets, only good things. also get lots of sleep and rest. ur muscles grow while u sleep. also, eat within 30 min of ur workout, thats when ur muscles are taking in the most nutrients, i usually take a protein shake after a workout.

excersises that u should do are

back - rows, deadlift, lat pulldowns, upright row,pullups

legs - squats

biceps - curls, pullups, hammer curls, preacher curls

shoulders - shoulder raises, upright row, shoulder press, military press

chest - bench press, pusshups, dumbell press, incline bench

stick to a routine for a few months, then change it up and make a new one. all u need is 3 days a week. workout ur entire body, spreading it out over the 3 times a week u go. for example do back and biceps and abs monday, then legs on wed, then chest tricep and shoulders firday. after a while u should slowly increase weight, but always maintain form. my advice is to look at the excersises online and find out how to do them properly. i see alot of people in the gym with poor form. u can injur urself if u have poor form , or the muscle wont be worked out properly.

[terr0x]

Thanks a lot.
I used to workout (strengthening muscle (Forgive my worthless english)) in our muay thai gym but it has been closed for a month now and I almost hooked up a new one.
When I did my workout I saw a lot of people doing wrong movements etc.
That's very bad and I am 16 years old so I think I should start serious training when im 18 don't you think so?

Anyway thanks a lot for your information.

[Durendal]

If you can't use weights, you might want to vary your target areas. Do 10 pushups with your hands directly beneath your chest to work your inner chest, then 10 with your hands as far out as you can stretch them to work your outer chest, then ten with your feet on the wall to work your upper chest etc. Try to do a deck of pushups - 52 cards in a deck, so you start with diamonds for example: You do Four face cards at 10 a piece (40 pushups) rest, do 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 then start over again with spades, then hearts, then clubs. Do crunches in between sets. Also, don't just do crunches, vary your targets so you work your upper, lower, and middle abs as well as your obliques. Lie flat and raise your legs straight out at about 15 degrees for a minute, then without touching the ground, raise your legs to a 45 degree angle for a minute, then a 90 degree angle for a minute, then 45 etc until you can't hold on any more. Do this every other day and I guarantee you'll have abs of steel in a month or less.

If you do free weights, like you said, proper form is important. I see guys at the gym curling 150 pounds, but if they tried to curl properly with good form, they probably would only be able to do 100 pounds. They'll end up with back problems later in life. Don't forget, it's not about showing off how much you can do. Doing light weights with good form is a lot better than heavier weights with bad form. 16 isn't too young to start; you don't need to wait until you're 18. Emptyness's workout plan is a good one. Opposing muscle groups (chest and triceps, back and biceps, shoulders and traps etc.).

[terr0x]

Ah ok thanks all.

[Ninpo Ikan]

You could actually build a good bit of mass with this with the right diet. The secret is going slow. When doing your pushups, try 30 seconds going down and 30 seconds coming up. Not a lot of fun, right? You'll work a lot of your muscles more than you could. While not as effective as weight training, you'll definitely be building functional strength. Make sure you do your pull-ups dead hang and palms out away from you, thats the best way to hit those muscles just right.

[Kaoshin]

i've also heard that weight training with low weights and high reps (12-15) can also make you cut.

Right now i'm doing weight training and i have been for about 7 weeks but im thinking of switching over to doing the type of workout that terrox is doing right now.
Weight training builds mass and bulk right? but body weight exercises will make you cut?
I dont want to be bulky and if its true that bodyweight exercises can make you cut then i definetly wanna switch over.

Oh yeah and is that the best way to do them palms out? and how far should your hands be on the bar? (shoulder width, narrow, wide grip?)

[Tom Yum]

Hey kaoshin, didn't you say you are 13?

Ideally, you should do resistance training with bodyweight only. You can do push-ups, dips, pull ups with various grips, squats, lunges, swimming, sprints and make some good fundamental strength gains. More importantly, you will have dynamic strength - the ability to apply force while moving, which is important for martial arts.

How do you make the most of these workouts? Increase the number of sets, change the speed or angle.

Seeing that you are a very determined young guy and will probably want to lift weights anyway , I'd recommend that you keep your weight training in the 15-20 rep range for awhile before you hop into the 12-15 rep range. At your age, you really shouldn't go lower than the 12-15 rep range and that is strictly my opinion.

Talk to your doctor and see what he says.

[Ninpo Ikan]

Originally Posted by Kaoshin

Oh yeah and is that the best way to do them palms out? and how far should your hands be on the bar? (shoulder width, narrow, wide grip?)

That is how the majority of military members do them, specifically those in special forces and other more hardcore units. As for width, you can change them up as you see fit to hit different muscles. I personally do them palms out as wide as I can go (pinkies touching the side of the bar) as it hits the back and lats a lot more and is a lot tougher. Pull-ups are one of my favorites so I know a lot of varieties. If you ever got bored doing those, I can tell you about many other types which you might enjoy

[Kaoshin]

Should pull ups and push ups be done on the same day? Someone once told me push and pull exercises (biceps and triceps) shouldnt be done on the same day.

If i can only do 6-7 pull ups should i do them on the modular assist machine to get in more? or should i just keep doing 6-7 until i can do more?

Monday, Tuesday or Wednesday, Friday
3x ?- Pull ups, shoulder width palms facing me (modular assist??)
3x ?- Pull ups, wide grip palms facing away (modular assist??)
4x15- Push ups, little bit more then shoulder width
3x ?- Dips (modular assist??)
3x20- Squats. weightless
3x20- Lunges. weghtless

Is this good? also on Monday ill be doing some back exercises and maybe some bicep curls . On Tuesday or Wednesday and Saturday ill do ab work.

Tuesdays, Thursdays, Saturdays
Running 15-20 minutes

[Ninpo Ikan]

Sometimes we'd do pyramids where you hop up and do a pullup, then drop and do 10 pushups. Do 2 pullups, 10 pushups, 3 pullups, 10 pushups, etc. That'll get your tail in shape in no time

[dukemushroom]

this is subject I need some help w/ too. I know all of the benefits of using bodyweight workouts, but I'm an impatient type of person and find it hard to devote myself to the amount of repetitions it takes. Also, I hvae a wrist problem, whenever I try to do pushups, it hurts my wrists, the only way i can do pushups is on my knuckles. Another problem i have is w/pullups. No matter how hard I try I cannot do more than 3 or 4 at a time. I would really love to do bodyweight workouts solely because of their benefits.

[Ninpo Ikan]

Originally Posted by dukemushroom

this is subject I need some help w/ too. I know all of the benefits of using bodyweight workouts, but I'm an impatient type of person and find it hard to devote myself to the amount of repetitions it takes. Also, I hvae a wrist problem, whenever I try to do pushups, it hurts my wrists, the only way i can do pushups is on my knuckles. Another problem i have is w/pullups. No matter how hard I try I cannot do more than 3 or 4 at a time. I would really love to do bodyweight workouts solely because of their benefits.

As I said before, you can always go much slower as well. 30 seconds down and 30 seconds up will do wonders for you. Knuckle pushups will strengthen your wrists, so if you keep doing them soon you won't have that problem. You can also try some fingertip pushups: curl them like you're almost grasping a ball of some sort and doing them like that will also strengthen your wrist and hands.

Pullups can be improved in a number of ways. Isometric holds where you pull up and hold the up position for as long as possible will help, as well as a buddy who can give you a bit of a boost as you go up. Try them a bit closer as well, if you still cannot get them go to reverse-grip and work them up that way.