So, I need a upper body work out routine to get fit. I wanna be ripped in the following areas: Triceps, biceps, basically all the arm muscles, all the back muscles, and the stomach and abs. What's a good routine for a 15 Yr. old that can work out up to 5 times a week? I really need help, I wanna be super strong for cross country and basketball especially since I am a short person. I also wanna look a little bit better and more buff for homecoming which is in exactly 30 days. Any schedules or routine ideas that you do or have in mind?
Crosscountry is the one sport where you'll never find a buff runner that's actually fast, if you can find a buff runner to begin with. Talk with a trainer, since you have a lot you need to learn.
Being "really buff" doesn't equal to being a good runner or basketball player. For running I recommend running lol and resistance training. For basketball since your short, you'll need to have quickness and work on your shots. Here this is what I use http://www.trainforstrength.com/
IF you want to get ripped..you have to work all the muscle groups. Chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, abs...the whole works. Plus..if you want to look ripped and toned...you have to lose some fat. So you have to have good nutrition as well as do some cardio(running,biking.etc) Its not going to be easy..you have to work hard and dedicate yourself if you want results. Furthermore...this is igaming forum. Probably not the best place to be asking how to get ripped....Here is a great resource on all the things you want to know.here good luck..live long and prosper
if you are really serious about it, I can help out. you aren't going to be able to put on too much mass at your age but you can get yourself and your body ready to get in shape in another 3 or 4 years. you'll need to tell me a little more about you though, what body type are ya, height, weight, etc. need to see where your diet and crap needs to be. if you really want to put the time and work in, I'll help ya, but I'm not going to type out crap just for you to want to take short cuts and use supplements.
If you want to be good at cross county running and basketball, then you should really focus on the cardiovascular training such as running, cycling. You should start off by doing some long distance running and fartlek training (google it). If you want to build up or tone all body muscles then I recommend circuit training. Although at your age you shouldn't be doing too much weightlifting as your body is still growing.
Yeah, because every 15-year-old kid likes to have random bouts of rage, liver damage, development of breast tissue, decreased natural hormones, huge acne breakouts, baldness, stunted growth, cardiovascular issues, prostate enlargement, high blood pressure, immune system issues, and to be sterile. The side effects are totally worth a tiny bit of unnatural muscle.
Body weight only, loads of press ups, sit ups and pull ups. If you cant do many do ten, rest (or do another excersise) and then do another ten, rest, another ten, thats how you build up. We used to do a test in my old career called a BPFA or PFT , where you had to run 2.4KM (or 1.5 miles) in under 10 minutes 30 seconds, and you had 4 minutes to do over 50ish press-ups and sit-ups each. I would get 8.20 on the run do over 90 press-ups and 100 sit-ups , I was a good ten years older than most and a 20 a day smoker, but I would go for a four mile run everyday (apart from sunday) and do 100 press-ups and sit-ups each after, no secret fad diets no hours in the gym, and I was ripped too.
