Workout for a 15 year old martial arts legend wannabee!

That's exactly what I do so I would recommend it, works for me.

 

Magazines do nothing but give misleading info and exist to sell supplements.

 

A stone is 14 lbs.

 

well i can go on saturday, how about but i can definatley not do either monday or friday. 2 times a week is the max

 

2 times a week is fine IF you make the most of it and really use maximum effort in a full body workout. You must also have at least a couple days rest inbetween, try Wednesday and Saturday, or Thursday and Sunday.

 

so if i do my total body workout at the gym but with high intensity weights at 3x5 on a sunday and wednesday?

 

Yes, magazines have become quite commercialised. What I did, when learning about bodybuilding, was to stay away from the commercials in the magazine and read the interviews and such. I do have friends who have been interviewed in bodybuilding magazines and they have given their best tips. So its not as if everything in magazines is commercial. I had limited time on the internet back then, so I didn't have the option of reading on the net very much. In any case magazines became (in fact) a good substitute. If you buy a magazine with 120 pages, maybe 80 pages will be non-commercialized. That's 80 pages of good reading. Not everyone have unlimited access to the internet, so you will have to learn other ways.



Also, back to taekwonguy, personally I would've never tried to work the whole body in two days a week. Of course it is possible. Three days sounds more like it if you want to train the whole body.

Besides there is limited time one should train at a time. There goes a point where your performance will start sinking.

If you have three or four days you can spread it more out.

 

you do realize that pretty much all the guys that are interviewed in those magazines are on steroids, right? most of what they say doesn't apply to you.

 

Regarding steroids, that might very well be correct. However, I don't really get your point.
Anabolic steroids are steroid hormones that promote cell growth and division, resulting in growth of several types of tissues, especially muscle and bone, right?

It's not like they turn robot just because they are on steroids. They will still have two legs, two arms, back and stomach, shoulders etc. The phsyical structure and organization of the body pretty much remain the same.

If they are on steroids or not doesn't really matter, as far as I can see. One still have a lot to learn from the good bodybuilders. And of course not everything might fit you. You can't (or at least shouldn't) copy everything. We all have different bodies. You can take tips from experienced people, and you probably should, but you will have to implement it so that it fits you, your body and your goals.

 

http://www.t-nation.com/readTopic.do?id=487636
Designer Athletes

http://www.t-nation.com/readTopic.do?id=1034530
Hammer Down: Strength

http://www.t-nation.com/readTopic.do;jsessionid=B7797B1ECBE70C38E1529CB631518973.hydra?id=1083869
Hammer Down: Endurance

http://www.t-nation.com/findArticle.do?article=05-100-training
Westside for Skinny Bastards II

http://www.t-nation.com/readTopic.do;jsessionid=EDEA8D2E598336BDF40BC2CAF7D6F823.hydra?id=1021940
The Quality Mass Diet

http://www.t-nation.com/readTopic.do?id=856188
Tailor-Made Nutrition, Part I

http://www.t-nation.com/readTopic.do;jsessionid=B848256C761E82FF3516554AE14DB215.hydra?id=1086975
Program Design for Dummies

Bold = Important.

T-nation.com is a godsend for all weightlifting kind. Go to the articles archive. Pick a topic (either training or nutrition in your case) and READ. Just keep reading until you find what your looking for. Trust me, you will.

 

steroids don't just promote growth, they increase recovery time and make the user able to handle very high volume workouts. that's why every damn routine you see in those magazines has 5 different curl variations for 4x12 in it.

 

Tell me, what would you suggest? A powerlifting routine? Powerlifting definately ruins the flexability needed for martial arts even worse than a bodybuilding routine.

And saying I haven't spent enough time in the weight room is complete nonsense, for the past 3 years I've been in the weight room 4 days a week. Don't jump to your own conclusions on someone you don't even know, bud.

 

taekwonguy when I was your age I wanted to be like him as well. (Well I guess you can say I wanted to be more of like a tank) But you may not want to over do it with the exercises. I always wanted to do new and harder challenges.

Like:

-Running at least 5km, with 50 pounds in a backpack in deep snow.
-Being able to do 200 situps a day
-100 Push ups a day
-1st set 150 squeezes with handgrips, then 200 squeezes with handgrips on 2nd set.
-5 sets of 20 lunges on each leg, (holding for 10 seconds after each set) with 30 pounds on your back
-Holding plank position for 5 minutes
-Sitting 90 degrees on the wall for 5 minutes (with socks, and shirt on) which was more challenging than without shirt or socks.
-Running 8 km on a treadmill going 14km/h as it was the max speed for mine (with a 50 percent incline)
-4 sets of 30 leg lifts on each leg with 5 pound ankle weights
-Shadow Box for about an hour, or box on the punching bag for the full hour.
-Bike top gear uphill for about 2 km (in summer of course )

If i'm bored I usually do some of the same exercises above, but before all of this I do around 30 minutes of stretching.

And afterwards I would keep my body tense for further resistance and was also to burn more calories through out the day rather than being relaxed. I loved enduring pain, as pain was like a friend to me. Didn't show any sign or emotion of pain, and showed no fear.

All I had in my mind was that I could adapt and further be able to accomplish through more challenges, more harder challenges.

A couple of years later I came up with back problem from the stress from all of the exersizes.

And one hell of a stiff neck in Spring, when it was the flu season that came around. I still have a back problem and it will still be a problem when I grow up.


What really stopped me training like that, was my gf that I had. But for a year and a half we had continous conflict between each other which made me, deeply depressed and regretful (by doing other things), but I tried to exercise myself up so hard that I get sore the next morning to get over the depressing and regretful thoughts that enters my mind, and to beat myself up. I was over doing it with my self-discipline and felt that I had to torture myself to get over the thoughts. As it continued I became less motivated to do anything. I became less interested to beat myself up because I knew I felt that it would just hurt me more, as it did. Pain was no longer a friend, fear as well, it overwhelmed me. I finally dumped her with all of my friend's that helped me. I didn't have the courage to dump her, cuz at the time I was a gentle and an easy going person. I didn't want her to feel sad, depressed, or mad, for not getting what she wants. I was sucked into anything by her. And further onwards it destroyed the person of who I was to become.

But anyways I figured it was good for a cause for me. I would have had so much damage to my joints.

But as for this year i'm taking it easy doing normal exercises and trying to have a normal lifestyle as like everyone else. That's my story for today.

 

thanks a lot for the advice! Ok so with 2 5kg dumbells and able to go to the gym twice a week, whats the best workout I can do. I don't want to be Bruce Lee but would like to put on some muscle as I am quite skinny

 

Bench press
Dips
Bicep Curls
Lateral raises
Rows
Squats
Deadlift
Crunches

Try to encorporate most if not all of those exercises. You should also find a good back exercise to do and choose whatever else you want.

 

Your welcome

What I think the best workout depends on which area you want to build. Unless if you want to build up everywhere, as Reakt mentioned some good ones to use.

Going to the gym twice a week or 3 times a week for an hour is good.

If you want to build muscle, gradually increase weight from each small set (perferably 8 per set)
If you want to tone your muscles keep the same weight but keep it at (10-12 per set)

If you are using the machines or using free weights.
But yeah remember to limit yourself.

You can also get some more advice from a personal trainer or from a Pro Body Builder.

How about the foods that your eatting? A good ratio would be 60% Carbs, 25-30% Protien, and 10-15% Fat. I dunno you can choose w/e ratio is the best for you, and if you already have a healthy eatting plan, stick with it if you like it.

I think you can also check on the web of what Bruce Lee's meals were.

 

I'm suggesting a strength routine... not necesarily a powerlifting routine.. The only time fleibility gets sacrificed is if you don't stretch. the 5x5 has been proven for decades to produce powerful athletes, faster and stronger athletes. One of the guys in our gym who happens to practice judo has been faster and stronger, and able to pull off more throws nowadays. Anothr guy, who is a BJJ practitioner has been tapping guys higher than him in rank after starting the program and his strength is going through the roof.

A Pro basketball player here who is 5'8 can barely touch the rim, he just dunked a basketball this week

If those aren't results, then tell me what are results !!!!

You've been going to the gym for 3 years READ THAT 3 F-N YEARS and yes, I know what or who I'm dealing with that's why I do such I do strength coaching for a living so if I don't produce results, that means no money to put food on the table or pay the bills.

I also do martial arts so I know EXACTLY WHAT i'M DOING.

 

Ok, maybe you do know more about weight training than I do , but still, its not like I'm completely ignorant on the subject. I've been through weight training coarses and done strength work outs for Football (american) and Wrestling. I've also done powerlifting routines outside of my athletic training.

But still I get the feeling that you think that I'm completely ignorant and have no room to give advice, instead of trying to discredit me, you should have simple mentioned that you were a strength trainer and gave your professional opinion.

Anyways, I won't take it personally.

 

really? you mean lifting weights improves athletic performance? no way!

i don't want to get caught up in another argument about this, but seriously, you're acting like 5x5 is the be-all-end-all of weight training. i don't know what you're trying to prove by giving these examples, because an athlete's performance is going to improve if they work hard at just about any decently constructed routine. just saying that these athletes improved after lifting weights for awhile isn't exactly amazing, whether the rep scheme was 5x5 or 4x12 or 8x3.

the argument was never about the effectiveness about 5x5. it was about which sort of routine is going to be the most appropriate for a skinny 15 year old kid who has never lifted weights.

 

Why don't you want to be like Bruce? WWBLD? Read, Research, and Experiment. Keep what is good. Discard what is not. (like Reakt's 30 second reps)

Ok. You got two days at the gym and you got to make the best of them. I would try for two sessions at the gym per day with a 8 hour rest between each session.
Sat:
AM 8x3
PM 3x8

Sun:
AM 3x8
PM 8x3

Exercises:
1. A fun oly lift with some light weights. Olympic Full Body Exercises
2. Deadlifts or Squats
3. Pullups or some vertical pull
4. Vertical or horizontal push (military press or bench press )
5. Horizontal pull (rows)

An example:
Sat:
1-Arm Snatch
Deadlifts
Pullups
Military Press
Bent Over Row

Sun:
Squats
Chinups
Dips
Seated Cable Row
Serattus Crunch

For the rest of the week:
Research: High Intensity Interval Training
Go out and run.
Body weight routines. Your Body IS a Barbell.