Workout tips?

Does anyone got a good workout tips to give? maybe a good workout plan for someone like me to use at home daily? I've got some weights, I can only max out at benching 130 right now, 100 is tough for me but I can do it. But I been trying to workout daily to get abs and all that good stuff. :P lol. I'm a skinny build.

I was wondering if someone could share a good workout plan to do at home and doesn't involve buying weight machines.

Feels werid asking help from a Gamesite, but hell, worth a shot? :P

[btw, I'm 16]

Im also 16 and the best tip I can give you is do push ups every day, start slow and do more every week. Seriously I started doing them when I was 12 and since then have done them every day and I have built a very strong upper body. Also try to go to the gym atleast 3 times a week and dont only try to build muscle, stay fit.

heres a tip. EAT A LOT. pygmahia5

Learn a bit about anatomy. It helps a lot in understanding what exercise is targetting what muscle, monitoring progress for specific muscles, knowing which muscle groups to work on different days, etc.

You could start by looking at this page: http://www.exrx.net/Lists/Directory.html

Also, that site lists dozens of ways to work every muscle and categorizes them by dumbbell, barbell, machines, etc. So you can find exercises that you can do with what equipment you have.

Follow this workout plan - http://scoobysworkshop.com/beginning-workout-plan/ (can't link it) and watch his videos starting with the 'bulk up' video.

• If I were you I would screw the abs and eat eat eat 5-6 meals a day (small meals not full blown dinners), always try and stay full, nevermind the calories.

• Don't obsess, no one gives a crap about abs, no one ever see's them unless you live in a hot country; a skinny guy with abs is like a fat girl with a nice dress.
• Be consistent with workouts, miss one here and there, it all adds up.
• Don't workout for hours and hours, results in overtraining, 40 minutes on the weights or sometimes less is efficient enough.
• Keep your motivation high, and get it from how much better you feel after a workout, not the thought of impressing a hot chick or lifting heavier than your mate; you'll give up fast.
• Don't be afraid of cardio, it's good for you and while you won't lose weight from it (being slim), you will feel better. Cardio burning muscle is a myth, you cannot burn muscle unless you run multiple marathons each day

1 hour a day is good. drink some protein shakes when working out(it helps a lot). Work on more then one body part when working out.When I started, I had a goal to do 100 push ups a day but couldn't do all 100 at once so I did them in sets of 20 and did other things between like crunches,dum bells , pull ups,etc...until it feels more easy and you want more of a challenge, justadd more of the thing your doing like add 20 more push ups or however you want.You shouldn't work out everyday, there should a day when you workout and a day to rest your muscles, cause your gonna be sore if you do this correctly and your muscles need time to grow and heal.The hardest thing about working outis getting your butt off the couch to actually doing it, it takes time and commitment, You could loose all those muscles you worked real quick for not following your work out schedule

Follow this workout plan - http://scoobysworkshop.com/beginning-workout-plan/ (can't link it) and watch his videos starting with the 'bulk up' video.

• If I were you I would screw the abs and eat eat eat 5-6 meals a day (small meals not full blown dinners), always try and stay full, nevermind the calories.

• Don't obsess, no one gives a crap about abs, no one ever see's them unless you live in a hot country; a skinny guy with abs is like a fat girl with a nice dress.
• Be consistent with workouts, miss one here and there, it all adds up.
• Don't workout for hours and hours, results in overtraining, 40 minutes on the weights or sometimes less is efficient enough.
• Keep your motivation high, and get it from how much better you feel after a workout, not the thought of impressing a hot chick or lifting heavier than your mate; you'll give up fast.
• Don't be afraid of cardio, it's good for you and while you won't lose weight from it (being slim), you will feel better. Cardio burning muscle is a myth, you cannot burn muscle unless you run multiple marathons each day

cyborg100000

This is a good one ^ and I don't even follow a strict diet.

---

Some more (some reiteration, but personalized) :

• Don't go into it thinking you're going to bulk up super fast, have long term goals or you'll quickly fall by the wayside; don't let the idea of working out being a long term thing scare you from starting, once you get into it, it kind of becomes a habit and somewhat enjoyable, so it may very well be something you decide to do for awhile.

• Maintain a good diet, if you don't consume many calories now, don't be afraid to eat a little more (not junk food) when you start working out. I guess this is more for guys who want to lose weight as well, since I was losing weight and working out, but yeah.
• Take it slow, and don't compare yourself to others, it will just frustrate you.
• BUY A PULL UP BAR. There are two kinds, if you don't have any door frames get the screw-in, you can find any good bar for less than $20. Pull ups are a great exercise, plus they give you the biggest sense of achievement. I held off for months on getting one, but trust me, it's worth it.
• Drink a lot of water.

• Don't skip workouts, I don't care if you just got promoted, or scored some hot chick at school, don't let the high of something else give you a reason to skip, and I say this because most times I've wanted to skip were when something so good was going on that I didn't feel the need to workout.
• If you do plan to buy some dumbbells or weights in general, don't spend $120 on 40lbs at walmart, go to a local shop and find the rusty old weights that are 3x cheaper than the new stuff. Make sure the locks work and you're good to go.
• Use good form, watch videos on how to properly do an exercise. This is very important.
• If you feel you've hit a plateau, don't give up, it can last for months and can seriously demotivate you.

heres a tip. EAT A LOT. pygmahia5

[QUOTE="pygmahia5"]heres a tip. EAT A LOT. achilles614

[QUOTE="pygmahia5"]heres a tip. EAT A LOT. Fightingfan

The most important thing I learned at the gym is every exercise has an opposite. Maybe it's obvious to most people but it was an eye opener to me. If I was working biceps, I was working triceps. Chest and upper back/shoulders. Abs and lower back (with much caution I must add, the back is too important to damage). Anytime I was moving a weight in one direction I'd figure out how to move it the opposite way and compliment the exercise I just did. I tried to balance the amount of weight too so the muscles themselves would end up balanced in the long run. There are some exceptions though.

Just as important is form. For example: when I do a bicep curl, my back and shoulder is completely motionless. No momentum at all. Beginners want to lift heavy weights so they start swinging them around like madmen. NO! Reduce the weight until you can lift it properly.

Never start with full weight either, especially if you're a beginner. Start with smaller weight to practice form (deadlifts require a very particular form btw) and do some sort of warmup exercise before every worktout. Warmup and stretch otherwise you risk fainting/pulling something if you just jump into it.

eat right, be active....that is all. go rock climbing, that works out so much of your upper body and you dont have to worry about it just hitting a single muscle group. eat a good sandwich, drink milk (whole milk, none of the cloudy water skim crap), and just move. im not a fan of weights because they create an unrealistic body type, it doesnt look natural to me. go running and stuff, its that season for snowboarding, do that. just go do anything and youll see it pay off. also doing...things is a lot more fun than staring at a window in a gym, being outside is amazing

All the advice in the world won't matter unless you are consistant. If you truly want to get ripped then training has to be one of your top priorities. You have to treat it with the same consistancy you would work or school.

And abs ARE important. Not only do they make you look fantastic with your shirt off(which is why most people workout) but they provide support for your upper body, in particular, your spine. That will be important if you happen to work out long enough to get real strong.

All the advice in the world won't matter unless you are consistant. If you truly want to get ripped then training has to be one of your top priorities. You have to treat it with the same consistancy you would work or school.

And abs ARE important. Not only do they make you look fantastic with your shirt off(which is why most people workout) but they provide support for your upper body, in particular, your spine. That will be important if you happen to work out long enough to get real strong.

junglist101

eat right, be active....that is all. go rock climbing, that works out so much of your upper body and you dont have to worry about it just hitting a single muscle group. eat a good sandwich, drink milk (whole milk, none of the cloudy water skim crap), and just move. im not a fan of weights because they create an unrealistic body type, it doesnt look natural to me. go running and stuff, its that season for snowboarding, do that. just go do anything and youll see it pay off. also doing...things is a lot more fun than staring at a window in a gym, being outside is amazing

blackacidevil96

Pretty good advice above. I would recommend adding 1.5grams of protein per pound of bodyweight to your diet as well, as that is the number recommended by most experts (Mehdi, Yates, Bolton, etc). Always have a positive nitrogen balance - nitrogen is unique to protein, absent in carbohydrate and fats - so that your body is always capable of building muscle (bodybuilding.com). Take a 20min-2hr nap in the afternoon if possible to release hGH (Dr Squat). I'll reiterate that you will not get big without doing squats and without eating like a horse (pretty much unanimous). Drink a gallon of water a day, more if you use creatine -- especially if you run, it can actually kill you if you're dehydrated already (says so on the label). Use branched-chain amino acids (Bolton, Yates). You definitely do not need to supplement, but it sure helps after a few weeks of using. If you're training for looks more so than pure strength, start out with SrongLifts 5x5 plus pullups and when you can squat 300lbs (Mehdi) and add approximately 15lbs of muscle (Schwarzenegger), graduate into something like Dorian Yates' "Blood and Guts" program (bodybuilding.com) -- it really doesn't matter whose you chose, i.e. Ronnie Coleman and Arnold Schwarzenegger have their own suggestions, because they all use the same workouts (Yates), just in different orders and different sets/reps. This is a process that can take years. Another thing not all workout programs discuss... cycle the intensity of your workout. (try to) Add weight for three weeks straight, then on the fourth week deload to 40% of the weight you were using on the first week. Then pick back up where you left off. I got this idea from Andy Bolton, and it really helps avoid overtraining especially if you do other types of exercise like I do.CptJSparrow

You gave a lot of good tips but the bolded part is not necessarily true.

http://scoobysworkshop.com/squat-myths/

I've been using fitocracy a lot lately. The tracking helps act as encouragement, and they really have a lot of good information on their forums.

[QUOTE="CptJSparrow"]Pretty good advice above. I would recommend adding 1.5grams of protein per pound of bodyweight to your diet as well, as that is the number recommended by most experts (Mehdi, Yates, Bolton, etc). Always have a positive nitrogen balance - nitrogen is unique to protein, absent in carbohydrate and fats - so that your body is always capable of building muscle (bodybuilding.com). Take a 20min-2hr nap in the afternoon if possible to release hGH (Dr Squat). I'll reiterate that you will not get big without doing squats and without eating like a horse (pretty much unanimous). Drink a gallon of water a day, more if you use creatine -- especially if you run, it can actually kill you if you're dehydrated already (says so on the label). Use branched-chain amino acids (Bolton, Yates). You definitely do not need to supplement, but it sure helps after a few weeks of using. If you're training for looks more so than pure strength, start out with SrongLifts 5x5 plus pullups and when you can squat 300lbs (Mehdi) and add approximately 15lbs of muscle (Schwarzenegger), graduate into something like Dorian Yates' "Blood and Guts" program (bodybuilding.com) -- it really doesn't matter whose you chose, i.e. Ronnie Coleman and Arnold Schwarzenegger have their own suggestions, because they all use the same workouts (Yates), just in different orders and different sets/reps. This is a process that can take years. Another thing not all workout programs discuss... cycle the intensity of your workout. (try to) Add weight for three weeks straight, then on the fourth week deload to 40% of the weight you were using on the first week. Then pick back up where you left off. I got this idea from Andy Bolton, and it really helps avoid overtraining especially if you do other types of exercise like I do.megadeth1117

You gave a lot of good tips but the bolded part is not necessarily true.

http://scoobysworkshop.com/squat-myths/

[QUOTE="megadeth1117"]

[QUOTE="CptJSparrow"]Pretty good advice above. I would recommend adding 1.5grams of protein per pound of bodyweight to your diet as well, as that is the number recommended by most experts (Mehdi, Yates, Bolton, etc). Always have a positive nitrogen balance - nitrogen is unique to protein, absent in carbohydrate and fats - so that your body is always capable of building muscle (bodybuilding.com). Take a 20min-2hr nap in the afternoon if possible to release hGH (Dr Squat). I'll reiterate that you will not get big without doing squats and without eating like a horse (pretty much unanimous). Drink a gallon of water a day, more if you use creatine -- especially if you run, it can actually kill you if you're dehydrated already (says so on the label). Use branched-chain amino acids (Bolton, Yates). You definitely do not need to supplement, but it sure helps after a few weeks of using. If you're training for looks more so than pure strength, start out with SrongLifts 5x5 plus pullups and when you can squat 300lbs (Mehdi) and add approximately 15lbs of muscle (Schwarzenegger), graduate into something like Dorian Yates' "Blood and Guts" program (bodybuilding.com) -- it really doesn't matter whose you chose, i.e. Ronnie Coleman and Arnold Schwarzenegger have their own suggestions, because they all use the same workouts (Yates), just in different orders and different sets/reps. This is a process that can take years. Another thing not all workout programs discuss... cycle the intensity of your workout. (try to) Add weight for three weeks straight, then on the fourth week deload to 40% of the weight you were using on the first week. Then pick back up where you left off. I got this idea from Andy Bolton, and it really helps avoid overtraining especially if you do other types of exercise like I do.achilles614

You gave a lot of good tips but the bolded part is not necessarily true.

http://scoobysworkshop.com/squat-myths/