my workout (feel free to critique)

[tetsu ryu]

height:5'7
weight:143lbs.
age:16
sex:male

just some info about myself


my routine is a day one day two routine.

day1:push muscles and martial arts(bag work)

1 set of 60(steadily adding more) pushups

2 sets of 40 decline pushups

3 sets of 7-8 hand stand pushups (wall assisted) dont quite yet have the balance)

1 set of chair pushups 25-30 reps : i use 2 chairs and lower my body past the seats so i get a much wider range of motion than i would doing pushups alone.

1 set of 30 finger tip push ups

then i work the strength of my biceps by putting on my backpack with all my books inside and do as many pullups as i can.

then i work my forearms with 10 lbs weights (not much i know but i do lots of reps.)

oh and due to the requirements of my next rank im mostly working on hand speed.. 110 punches in 20 seconds lol i beter get crackin!

day2:pull and abdominals

1 set of 15 wide grip pull ups
1 set of 15 regular grip pull ups
and one set of 15 reverse grip pull ups
and las but not least push off pull ups (regular grip) works the scapula mucscle in sholder i belive. (10-15 reps)

for abs i actually got the workout off of the internet heres a link!

http://www.bodybuildingforyou.com/training-fitness/8-minute-abs-workout.htm

the only difference is that i do that with a 10 lbs weight on my chest

please tell me what you think about my exercise routine.

oh and also is this ok for a martial arts workout?

thanks, --stephen--

[JKD_forever]

Hi Stephen,


my routine is a day one day two routine.


And you rest on? You need at least one day of relatively passive rest. You need to let your body rest!


day1:push muscles and martial arts(bag work)
1 set of 60(steadily adding more) pushups
2 sets of 40 decline pushups
3 sets of 7-8 hand stand pushups (wall assisted) dont quite yet have the balance)
1 set of chair pushups 25-30 reps : i use 2 chairs and lower my body past the seats so i get a much wider range of motion than i would doing pushups alone.
1 set of 30 finger tip push ups


Ok, the deal is this, too many pushups! You are not gaining anything in terms of strength by doing 300 pushups every other day. You need to increase your resistance, and reduce the number of repetitions, that’s the formula for strength gain. It's obvious you are able to do them quite easy, so why not do something more challenging like one hand pushups?
Doing pushups once in a while is not a problem, but, you should consider doing weights.
As for handstand pushups, they are excellent; just make sure you don’t go to complete failure each and every time (as with any other exercise).


then i work the strength of my biceps by putting on my backpack with all my books inside and do as many pullups as i can.


Bravo for training biceps by doing pullups, but, if you want to increase your strength you need to increase the load and reduce reps. Again don't go to the failure. If you can do more then 10 pullups, then increase you load, and work your way up to 10 reps, increase load again, etc
Same thing with forearms, whatever you do you don’t need to do hundreds of reps.


oh and due to the requirements of my next rank im mostly working on hand speed.. 110 punches in 20 seconds lol i beter get crackin!

:p

What ma do you train?
You will increase you speed, if you increase your strength, but you wont increase your strength by doing many reps.


day2:pull and abdominals

1 set of 15 wide grip pull ups
1 set of 15 regular grip pull ups
and one set of 15 reverse grip pull ups
and las but not least push off pull ups (regular grip) works the scapula mucscle in sholder i belive. (10-15 reps)


So you do pullups on day 1 and day 2...and day 1 and day 2...etc? You are not giving time your muscles to catch a break at all.
Wide grip pullups are the same things as shoulder grip pullups. You don’t work different muscle nor different angle. Only thing you might do is injure yourself in a time. Just do regular pullups.


for abs i actually got the workout off of the internet heres a link!

http://www.bodybuildingforyou.com/training-fitness/8-minute-abs-workout.htm

Contrary to popular beliefs, you don’t need to do 100s of crunches and train them 15 mins. every day. The workout on that site will give your abs endurance, but personally I wouldn’t train them like that.

Take a look at this http://www.bodybuilding.com/fun/mm6.htm
Take note of sets, reps, and training frequency.


oh and also is this ok for a martial arts workout?


The thing with this workout (besides the fact that you need to rest), is that it doesn’t build up strength, only keeps the muscle endurance. Like I said, if you have access to irons, consider doing them, they would be excellent tool for improving your MA skills. I would then completely revise the whole training setup.


And take a look at MAP H&F article section. Lots of info there.

[CraigLeeJKD]

What about leg work? I'd recommend throwing in some squats, even it is just using your bodyweight.

[tetsu ryu]

What about leg work? I'd recommend throwing in some squats, even it is just using your bodyweight.
lol actually i for got to post that part! im getting back into runing both sprints and distance. oh and for quads and calves i do squat jacks which is when you hold a front snap kick in front of you and then squat all the way to the ground and then come back up. and i do them on the balls of my feet to get a better work out. =) thanks for replies and more are welcome!

[Gary]

1 set of 60(steadily adding more) pushups

3 sets of 7-8 hand stand pushups (wall assisted) dont quite yet have the balance)

I can do 100 pushups in just over a minute. I can't do 1 handstand pressup yet. I might be lifting 90 Kg bodyweight instead of 65 Kg, but that still seems like a huge gap difference, especially when you're doing near half the number of normal press ups you can do.

[TheMachine]

Hope you can add more lower body work. Training goal?

[tetsu ryu]

I can do 100 pushups in just over a minute. I can't do 1 handstand pressup yet. I might be lifting 90 Kg bodyweight instead of 65 Kg, but that still seems like a huge gap difference, especially when you're doing near half the number of normal press ups you can do.

im not trying to be smartalic but i read that 5 times and still could'nt understand what your point was. lol sorry

[Gary]

no point, just seems like a huge gap in your abilities.

[tetsu ryu]

no point, just seems like a huge gap in your abilities. it is sorta strange isn't it?

[GhostOfYourMind]

You do one legged squat, good! Now try jumping from the bottom position. Then jump for distance. Then jump for distance up onto something.:D That'll help your leg strength quite a bit.

As for the pushups... I'd suggest tougher variations. Since you can do 7-8 wall pushups, try doing them in between chairs to increase your range of motion. Also try some one armed pushups (very good core workout, not just for upper body strength). And if you're adventurous...try some planche progressions. Also, add some dips in. That should help keep the variety up as well.

As for the pullups, firstly, good job on even doing pullups. I'd suggest trying to get more weight to at least hang from your weight (this can be accomplished by purchasing about 5 feet of chain or more depending on your waist size from your local home depot or lowe's or what have you. Then buy some cheap standard plates from sports authority [not too expensive, and you'd probably only need 5 ten pound plates for now]). Then lastly you need a carabiner (a rock climbing clip, you've probably seen them). Voila, cheap weight belt that can be used to make pullups harde0r (or dips or your one legged squats too)! You can also try front lever progressions, another fun thing from gymnastics.

[builder777]

Hey that one legged squat thing is hard! I just tried it. Can only go about 3/4 of the way down with one leg straight out in front and trying to keep good form...

Have to work on that...

I used to think crane stance for 2 minutes was hard, that's easy now. New goal one legged squats, pistol style with some weight in hands like the kettleball monsters do...