E
Eagles
Guest
Some background:
I'm about 5'4"(small I know..but still time to grow I hope) and weigh about 115-120 on any given day. I have a little bit less than the body fat I should have (according to the doctor and a paper made for finding out that stuff). The rest of me is a lot bone and muscle. For my size and weight, I'm not disappointed in my muscle but would like more.
All right, I work out Monday, Wednesday, and Friday if nothing gets in the way. That's it really. I used to do it every other day but then switched. I was told that it's important to do it every other day so your muscles can rebuild themselves or somethin like that. But rather than constantly going after what they say, I am going to get some advice from ppl like you who really know what they doin'.
I used to do 3 sets 6-8 reps for everything until I was told that, for strength, I am supposed to do 3-5 reps.
Max Bench: 118 pounds 1 time. My weight area.
Bench for 3 sets and 3-5 reps: 90 something pounds.
PECKS
I have a bench that has the butterfly thing going on. I lay down and (with bent arms) I grab onto pads to my left and right. Then I pull weight up to the center of my chest...and about a foot above my chest. That's to give you a mental picture.
Pecks: I do 3 sets of 3-5 reps and 30 pounds on each arm. I feel that I use a lot of my bicep when doing that though. So that is iffy. I think it is the bench that's causing that b/c my arms arent' completely stretched out.
Abs: I wasn't really creative with those. I just took a 6 Second Abs thingy and started using it. I figure that as long as a chick can see all 6 of them, then I'm good.
Lateral Deltoids: I usually never do these. But, when I feel like it, I just put about 40 pounds on the benching bar, sit up on the bench, and start the custom military press. 3 sets 3-5 reps
Forearms: I took a 3 pound weight and made it hang from a cord that is attached to a cylindrical bar. I hold my arms straight out and hold the bar. I then pull the three pound weight up and down (by rolling the bar forward of backward) and it seems to give my forearms a burn after doing it with...3 sets and 2 rolls up and down...I guess
Biceps: These stand out the most as far as the other muscles go. I lay my arm on a tilted (down) surface to the point where it totally isolates my bicep when I am lifting the wieght. I used to curl 20 but when I started doing what I just mentioned, I had to lower to 10 and now almost 15 pounds. I do 3 sets and 3-5 reps of that.
Quads: I have pretty weak quads. At the end of my bench I can sit up and then position my feet behind a pair of pads towards the ground. Then I just lift my legs out to a horizontal position. I do 3 sets 3-5 reps of 90 lbs. I can't fit anymore weight on the bar so I have to buy bigger weights rather than using a bunch of 10's. I feel I should be doin a lot more than 90...the 3-5 reps of that are really easy.
Hamstrings: Here I lay down on the bench and put the back of my feet under some pads. My legs are straight out. I then lift towards my back. I can only do 90 lbs. b/c I need to get bigger weights..as mentioned. I do 3 sets 3-5 reps...except these are a bit harder.
Calves: I hold two 10 pounds bars to my sides and lift onto the front of my foot and back down. I do that 3 sets 3-5 reps. My calves are all right looking. Nothing spectacular.
Doing all of that usually lasts about an hour. I also drink WHEY protein shakes. I drink half of the recommended scoops of WHEY Gainer...cuz I would like to weigh more b/c of muscle mass. I drink a shake like that after I workout..and a little bit of it before.
I don't diet. I'm 16 and a small guy. My metabolism kicks ass. I don't gain a lot of fat unless I continually eat crap every single day. I eat normally and, when I can, I treat myself to great stuff like an awesome fudge shake, hot fudge brownie sundae, and a burger. That didn't affect my wieght at all. When I'm unactive for a long time(like the summer) I gain a little more but lose it in the winter.
So I was hoping you guys could help me out with what I'm doin. I mean that in how to affectively work out some of the muscles, that I didn't mention, that you believe I should. Also, better ways to work out the ones I did mention but I'm lacking in. For instance, atm I'm happy with the bicep thing I'm doin b/c when I keep at it I can see pretty awesome results. For how small I am I have pretty big biceps.
Anyway, I was hoping for suggestions along those lines and whatever else you feel would help me out. I'm not wanting to be extremely buff. I want to look buff but lift a lot more than what I look like I should be lifting...I guess. A lot of ppl don't even think I could bench 80 five times b/c the way I look.
I'm about 5'4"(small I know..but still time to grow I hope) and weigh about 115-120 on any given day. I have a little bit less than the body fat I should have (according to the doctor and a paper made for finding out that stuff). The rest of me is a lot bone and muscle. For my size and weight, I'm not disappointed in my muscle but would like more.
All right, I work out Monday, Wednesday, and Friday if nothing gets in the way. That's it really. I used to do it every other day but then switched. I was told that it's important to do it every other day so your muscles can rebuild themselves or somethin like that. But rather than constantly going after what they say, I am going to get some advice from ppl like you who really know what they doin'.
I used to do 3 sets 6-8 reps for everything until I was told that, for strength, I am supposed to do 3-5 reps.
Max Bench: 118 pounds 1 time. My weight area.
Bench for 3 sets and 3-5 reps: 90 something pounds.
PECKS
I have a bench that has the butterfly thing going on. I lay down and (with bent arms) I grab onto pads to my left and right. Then I pull weight up to the center of my chest...and about a foot above my chest. That's to give you a mental picture.
Pecks: I do 3 sets of 3-5 reps and 30 pounds on each arm. I feel that I use a lot of my bicep when doing that though. So that is iffy. I think it is the bench that's causing that b/c my arms arent' completely stretched out.
Abs: I wasn't really creative with those. I just took a 6 Second Abs thingy and started using it. I figure that as long as a chick can see all 6 of them, then I'm good.
Lateral Deltoids: I usually never do these. But, when I feel like it, I just put about 40 pounds on the benching bar, sit up on the bench, and start the custom military press. 3 sets 3-5 reps
Forearms: I took a 3 pound weight and made it hang from a cord that is attached to a cylindrical bar. I hold my arms straight out and hold the bar. I then pull the three pound weight up and down (by rolling the bar forward of backward) and it seems to give my forearms a burn after doing it with...3 sets and 2 rolls up and down...I guess
Biceps: These stand out the most as far as the other muscles go. I lay my arm on a tilted (down) surface to the point where it totally isolates my bicep when I am lifting the wieght. I used to curl 20 but when I started doing what I just mentioned, I had to lower to 10 and now almost 15 pounds. I do 3 sets and 3-5 reps of that.
Quads: I have pretty weak quads. At the end of my bench I can sit up and then position my feet behind a pair of pads towards the ground. Then I just lift my legs out to a horizontal position. I do 3 sets 3-5 reps of 90 lbs. I can't fit anymore weight on the bar so I have to buy bigger weights rather than using a bunch of 10's. I feel I should be doin a lot more than 90...the 3-5 reps of that are really easy.
Hamstrings: Here I lay down on the bench and put the back of my feet under some pads. My legs are straight out. I then lift towards my back. I can only do 90 lbs. b/c I need to get bigger weights..as mentioned. I do 3 sets 3-5 reps...except these are a bit harder.
Calves: I hold two 10 pounds bars to my sides and lift onto the front of my foot and back down. I do that 3 sets 3-5 reps. My calves are all right looking. Nothing spectacular.
Doing all of that usually lasts about an hour. I also drink WHEY protein shakes. I drink half of the recommended scoops of WHEY Gainer...cuz I would like to weigh more b/c of muscle mass. I drink a shake like that after I workout..and a little bit of it before.
I don't diet. I'm 16 and a small guy. My metabolism kicks ass. I don't gain a lot of fat unless I continually eat crap every single day. I eat normally and, when I can, I treat myself to great stuff like an awesome fudge shake, hot fudge brownie sundae, and a burger. That didn't affect my wieght at all. When I'm unactive for a long time(like the summer) I gain a little more but lose it in the winter.
So I was hoping you guys could help me out with what I'm doin. I mean that in how to affectively work out some of the muscles, that I didn't mention, that you believe I should. Also, better ways to work out the ones I did mention but I'm lacking in. For instance, atm I'm happy with the bicep thing I'm doin b/c when I keep at it I can see pretty awesome results. For how small I am I have pretty big biceps.
Anyway, I was hoping for suggestions along those lines and whatever else you feel would help me out. I'm not wanting to be extremely buff. I want to look buff but lift a lot more than what I look like I should be lifting...I guess. A lot of ppl don't even think I could bench 80 five times b/c the way I look.
Last edited:
