Rate My Workout

[NoobLaxBeast]

Edit: Okay I just deleted the first routine and since i don't want to waste a whole nother thread I'm just going to put it here.

So I found a gym really close by and I plan on going there asap. I'm 143 lbs. and 5' 8. I look pretty skinny but ripped. I need a routine that'll give me the results. Best results meaning make me look as big and jacked as possible before schools starts. I've read some of the beginner routines on bodybuilding.com but I know I can do a lot more than that. Anyone wanna help?

[MiddieMan05]

i'm no workout expert, but maybe you wanna throw some leg work in their, like squats or calf raises.

[bobo48]

definitely some legs, squats or lunges with the dumbells. Also try some back exercises - support yourself one your toes and elbows, facing down, while keeping your back straight.

[vision]

Throw in the following, and you'll be set.

Sprints (10-50m) (long rests between sets)
Jump Variations (find some you like, keep reps low and rest high)
Pistol Squats (if you can't do these start with stepups)
Single leg Calf raises
Inverted Rows (it's an upside down pushup using a bar)

If you have access to any large stones/logs you can do stuff with that too (lift it , shoulder it, press it overhead, throw it, walk with it, etc.)

[ShermanLax607]

Working out everyday is actually detrimental to gains, both in strength, muscle, and endurance. If you did this routine every other day or every third day, while incorporating some other work and/or cardio in between, you will see much better gains.

[Show'emTheNumba]

do you have access to a gym of some sort? Or more weights? If you do, there are much better routines

[Cburylax]

whats your goal for this workout? If you're training for a pull up and push up contest it looks ok, if you're training for strength not so much.

[harlowlax]

if you can www.crossfit.com ftw.

[Run-DMC]

Well it kind of depends on how your body is made up. If you have huge legs you should work on upper body. If you have small chicken kegs work on legs. I like that workout though. hOw would you describe yourself?

[the wister]

whats your goal for this workout? If you're training for a pull up and push up contest it looks ok, if you're training for strength not so much.This question needs to be answered. Are you trying to put on weight, lose weight, gain muscle endurance/strength/explosive power?

[NoobLaxBeast]

im asian got some pretty mad leg action going on. 140 pounds 5 9 about. i want to get/look bigger. is that a goal? I dont have access to a gym yet, next year i will but i dont want to waste my summer by getting skinny. I have a cable machine, with like 50 different exercises, i can squat and deadlift on it i think...pull downs, butterflys, arm press, leg press, and the other legt hing. Plus i got 2 11lbs dumbbells. But my workout is so small and if im capable or working everyday.

[gclark94]

I think you should run or do some type of cardio activity. Its not a bad work out for not having access to a gym

[gt lax]

checkout the kyle harrison workout on you tube

[lax-crazy]

people seem to be ignoring wister, and Cbury, but they are in the right.

what is it you are trying to do? You have to ask yourself what is it you are trying to accomplish by working out, then figure out a program that suits what it is you want.

Cbury helped me out a while ago with being a useful guide on what to do. I have to thank him and the other help I have recieved. They pushed me in the right direction and now I am a hell of a lot better off than I was.

[TheYoungSav]

I also have some 11 lb dumbells, and a thorough cable machine but idk if they're useful and dont know how to incorporate them.

you can use these to workout your shoulders (rotator cuff)

[NoobLaxBeast]

i just want to get big...

im pretty much doing the kyle harrison work out now. except with tricep push downs and dips.

[Run-DMC]

^Eat protein my man.

[laxCCM]

Is it absolutely impossible for you to lift weights? Push your parents for a gym membership, it will allow you to progress much faster. This would be my first recommendation.

My second recommendation would be to try and figure out what you can do on that cable machine. That workout could be one upper body day, and you could do a second upper body day on the cable machine. Chest Press, Rows, Pulldowns, Shoulder Presses, as well as some bicep/tricep/ab work can be done on the cable machine.
For lower body, you will be very limited without weights. I would recommend trying to do things like pistol squats, pull-throughs on the cable machine, and natural glute ham raises on one day and sprints/low intensity plyometrics on another.

As for nutrition, you want to get big, so you need to eat big. Try to eat 6 meals a day, get at least 1 gram of protein per pound of bodyweight, and eat in excess of 3000 calories. Once again, if you can get a gym membership, We can give you better options.

Edit: I was looking through my vertical jump development bible(Found at www.higherfastersports.com) and there is an entire bodyweight legs workout for those who aren't able to lift weights. This book is great and I would highly recommend it.

[OldGoalie]

if you can www.crossfit.com ftw.

+1000 Have been doing Crossfit since last August and love it.

Sample "Workout Of the Day" (WOD) from last week:

WOD Called "Angie":

100 pull-ups
100 push-ups
100 situps
100 squats

This is timed, and follows a 3 round warmup routine consisting of a stretch, 10-15 pullups, 10-15 dips, 10-15 bodyweight squats, 10-15 situps and 10-15 back extensions.

The best Crossfitters can do it in under 10 minutes. Not me! The pullups take forever because I am not good at kipping pullups.

[laxCCM]

My only problem/concern with those workouts is that he specifically said that he wanted to get big, I'm not saying that pushups pullups situps and body weight squats can't add muscle, but after a period of time you will need to hit the iron and adjust your meal plan(see stickies) to put on the pounds.

[NoobLaxBeast]

i know i switched my plan a little, i can go to the weight room next year =] cuz weightroom instead of p.e. stoked. thanks for the help i think im good

[OldGoalie]

My only problem/concern with those workouts is that he specifically said that he wanted to get big, I'm not saying that pushups pullups situps and body weight squats can't add muscle, but after a period of time you will need to hit the iron and adjust your meal plan(see stickies) to put on the pounds.


Crossfit involves a lot of iron. Check out the site and you'll see.

Check out some of the videos and pics and tell me if you wouldn't want a musculature and fitness level like many of those folks.

[NoobLaxBeast]

bump can somebody help me? I changed the thread so i could save space on the forums. I need a new workout routine. I'm a begginner but with a broad knowledge of bodybuilding.

[Dizzle]

i know a lot about lifting but if you want real quality help you should check out the bodybuilding.com forums. theres a teen forum inside it too for people like you. otherwise just create a workout plan over a week where you target 2 specific muscle groups per day, and do legs at least 2 times a week

[mrguyname]

make sure you do squats and deadlifts

[lacrosseking2]

low reps with lots of weight

[lax-crazy]

i know a lot about lifting but if you want real quality help you should check out the bodybuilding.com forums. theres a teen forum inside it too for people like you. otherwise just create a workout plan over a week where you target 2 specific muscle groups per day, and do legs at least 2 times a week

what? you should do lots of compound lifts. Lifts that target many muscle groups; squats, bench, rowing, pull ups, powercleans. you can do upper lower splits and work out 4 times a week or do full body 3 times a week. You want rest from lifting. Plus if you do a 3time a week work out routine you can add in sprint days where you focus on speed, energy system days like for barbell circuts and other cardio, and a foot work day on your off days, things that won't fatigue your muscles but will get your heart rate going like crazy.

Don't forget that your body is a unilateral machine so do things that also work 1 arm or 1 leg at a time; lunges, dumbell curls, dumbell bench. this way your body also works using 1 part at a time instead of both. Just switch it up sometimes.

http://www.lacrosseforums.com/showthread.php?t=114364&highlight=athletic+tips read that Vision and I posted a ton of tips and resources for lax players

[the wister]

If you're still restricted by weights, here is a good thread for you to start on: Plyometrics (http://lacrosseforums.com/showthread.php?t=107077). You'll still need weight, but the speed and explosiveness required means you don't need weights that test your maxes.

[laxCCM]

Good to hear that you have found a gym to workout at, perfect.

I would recommend that you first get yourself comfortable with basic lifts. You will need to know how to squat, deadlift, bench, and perform various assistance work with proper form, you can find someone to teach you or just look it up online. These are the basics, stick to them. You would probably be best off with a simple program like this
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
Although it is for "intermediate lifters" from my experience on the program as long as you have learned the lifts and have proper form, you should be able to perform the program.

Edit: Another good program to try would be rippetoe's starting strength, which can be found here
http://forum.bodybuilding.com/showthread.php?t=998224

[Chronicles]

do rippetoes for couple of months before starting the 5x5. If you follow both programs right you should be gaining progressively.

[azlax19]

Since your going for size I would stay away from doing alot of pushups and pullups like crossfit. These will get you stronger and more defined rather than increasing size. Instead, target muscles with lower reps of higher weight to increase mass.
Oh and eat ALOT of protein 1-2g per gram of bodyweight.

[lax-crazy]

Since your going for size I would stay away from doing alot of pushups and pullups like crossfit. These will get you stronger and more defined rather than increasing size. Instead, target muscles with lower reps of higher weight to increase mass.
Oh and eat ALOT of protein 1-2g per gram of bodyweight.

increased size and mass isn't a resault from lifting but from eating.

Muscle growth is stimulated by lifting but the raw mass and size is by eating

[OldGoalie]

Since your going for size I would stay away from doing alot of pushups and pullups like crossfit. These will get you stronger and more defined rather than increasing size. Instead, target muscles with lower reps of higher weight to increase mass.
Oh and eat ALOT of protein 1-2g per gram of bodyweight.

Again, Crossfit isn't just high rep work - there is a lot of heavy load work. Take a look through some of the archived WOD's from the last few weeks:

Tuesday 080722
Push jerk 3-3-3-3-3 reps

Friday 080718
Weighted pull-ups 1-1-1-1-1-1-1 reps

Wednesday 080716
Deadlift 5-5-5-5-5 reps

Wednesday 080709
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
(This is where you do absolute max for each set, but do warmup sets before each max)

Tuesday 080701
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

etc.

These are all MAX load workouts. Also, realize that though these prescribed WOD's may look somewhat easy, you are supposed to do three warmup rounds of exercise before you do the WOD, which are quite taxing in and of themselves.

And as lax-crazy pointed out, gaining mass is achieved by eating more.

[laxCCM]

Are you seriously suggesting that someone who has never lifted weights before do max sets of push jerks!?!? Start with the basics, and if you want to, progress to those types of workouts.

[NoobLaxBeast]

Calm down guys...oh yeah, who ever mentioned body building.com forums, you are officially my best friend. That site is amazing. I found interest in ripptoes barbell program. It's so simple yet shoudl produce good results. It just incorporates the most common compound lifts.

[CStan10GK]

your getting alot of help with weights and what to do. but stick to lower reps and something that is very important is...

make sure you have someone to help/spot/motivate you.
it helps so much more and its safer.

and since your skinnyer... eatttttt! even when your not hungry. hahaa. try to get on some protien. it helps.

[OldGoalie]

Are you seriously suggesting that someone who has never lifted weights before do max sets of push jerks!?!? Start with the basics, and if you want to, progress to those types of workouts.

I just love when people deliberately take things out of context just for effect. Come on laxCCM, don't you read and spend a little time researching a topic before posting? Obviously no one would tell someone to just go out and do max push jerks as the first thing they try.

Any training program, especially "starting with the basics," requires you to learn the proper form and technique before diving in. If you look at Rippetoe's program, which includes the "basics" of squats, deads, shoulder press, cleans and bench press, he DOES advise you to work up to your max on the last set - even for beginners. But Rippetoe assumes you know how to do the basic lifts, and if you don't, you get instruction on how to do them (ask someone to show you, read Rippetoe's book, watch videos online, etc.) Same with Crossfit.

[laxCCM]

Sorry if i took something out of context, but you've yet to produce a good argument as to why he should do crossfit. First you said that it had lots of good bodyweight workouts, and then you said that it had heavy work and mentioned push jerks...I don't think that either of these will help the OP to achieve his goals...the push jerk is not a basic exercise and someone who has never lifted weights before has no business doing it, even IF they have good form. You did say that it had heavy weight-lifting including things like deadlifts, squats, and bench, which is great. I just think that the OP could better spend his time in the weightroom to achieve his goals, sorry if you were offended.

In addition to this, his goal is to build mass. CrossFit is great if you are trying to simultaneously develop several qualities, but he hasn't mentioned that he has any interest in something besides packing on some size. Like you suggested, I visited the site, and researched a bit about the program. Nothing I saw made me believe that it would be superior to a 5x5 for packing on size and strength.

Edit: I completely agree on him needing to eat more to get big, but he also has to follow a proper training regimen. I stand by what I've said here.

[OldGoalie]

The good argument to do Crossfit is that it will definitely lead to mass gains. Crossfit is a broad, inclusive, varied overall fitness program that enhances cardio endurance, stamina, flexibility, coordination, agility, etc. in addition to strength and power. My point, once again, was not the push jerks (which were only one small part of the many lifts listed in the post, BTW, and what do you have against push jerks anway?:thinking:), but the fact that in addition to developing many aspects of the OP's fitness, he will see strength and power gains from a regimen like Crossfit. I definitely have, as have many others who I have spoken to or read about in the Crossfit community. I have heard or read about many personal records in squats, deadlifts, bench press, cleans and shoulder presses as a result of Crossfit.

As you have now agreed twice, mass comes primarily from diet. If you are on any sort of serious strength training program, you will gain mass if you eat more. Heck, even Ripppetoe's workout tells you that in order to gain mass on his program, you need to be drinking a gallon of milk every day.

If you don't see how Crossfit is a serious strength training regimen, then you're simply stating opinion, not fact. I would suggest reading this article on what Crossfit really is:

http://www.crossfit.com/cf-download/CFJ-trial.pdf

From the article linked above:

"World Class Fitness in 100 Words:

- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

- Regularly learn and play new sports."

Secondly, here is a direct answer to the question of gaining mass on Crossfit on the Crossfit FAQ:

http://www.crossfit.com/cf-info/faq.html#19
"
1.6. Will I/can I get big doing CrossFit?

If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach, Here is a hierarchy of training for mass from greater to lesser efficacy:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids
The bodybuilding model is designed around, requires, steroids for significant hypertrophy. The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens. The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.
Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close. Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training. "

[lax-crazy]

- Regularly learn and play new sports."


that's something I have been meaning to do, I want to pick up a new sport for a month, and switch it up. ALways keeping lax on the side, but that way I will learn things from other sports and implament them into lacrosse, also I wouldn't burn out on lax.

[laxCCM]

I never had any problem with the Crossfit program, I think that it is great for those who wish to develop multiple qualities simultaneously, like I said in my last post. I would like to hear from the OP if he is trying to improve on all of those aforementioned qualities. I was only stating what is, and has been shown to be one of the best ways for novice lifters to pack on size and gain strength wile they're doing it.
I agree that if people train like some pro bodybuilders they will go nowhere unless they are juicing. Too many people see somebody like ronnie coleman and think "If I follow his program I'm gonna get so hyuuuuge!" Then they end up doing some crazy split with 10 2 hour sessions per week. However, not all bodybuilding workouts are designed for the juiced lifter, bodybuilders like Ronnie Coleman are an extreme case, and certainly not the norm.
Anyways, the programs that I posted were not bodybuilding workouts, in fact, Rippetoe's starting strength is strongly affiliated with Crossfit. It's important to keep in mind that strength and size are NOT opposing qualities. If a novice lifter eats a sound diet and follows a good training program he will most definitely get bigger and stronger.

Edit: The most important thing for the OP at this point is to pick a program and just do it. At his stage, any of the advice posted will give him results, whether he chooses Crossfit or a 5x5, chances are he will get bigger and stronger.

[dta06]

I never had any problem with the Crossfit program, I think that it is great for those who wish to develop multiple qualities simultaneously, like I said in my last post. I would like to hear from the OP if he is trying to improve on all of those aforementioned qualities. I was only stating what is, and has been shown to be one of the best ways for novice lifters to pack on size and gain strength wile they're doing it.
I agree that if people train like some pro bodybuilders they will go nowhere unless they are juicing. Too many people see somebody like ronnie coleman and think "If I follow his program I'm gonna get so hyuuuuge!" Then they end up doing some crazy split with 10 2 hour sessions per week. However, not all bodybuilding workouts are designed for the juiced lifter, bodybuilders like Ronnie Coleman are an extreme case, and certainly not the norm.
Anyways, the programs that I posted were not bodybuilding workouts, in fact, Rippetoe's starting strength is strongly affiliated with Crossfit. It's important to keep in mind that strength and size are NOT opposing qualities. If a novice lifter eats a sound diet and follows a good training program he will most definitely get bigger and stronger.

Edit: The most important thing for the OP at this point is to pick a program and just do it. At his stage, any of the advice posted will give him results, whether he chooses Crossfit or a 5x5, chances are he will get bigger and stronger.
Quoted for emphasis

[bigbertel]

bodybuilding.com look for forums

[shadowelite84]

http://forum.bodybuilding.com/showthread.php?t=108601431 done thats all u need