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  1. #1
    Registered User carnage18's Avatar
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    a home workout routine for a 14 year old boy

    my friend's brother is wanting to start working out and he cant join a gym at the moment so he wants to do stuff at his house and he asked me to help him make a routine for him..
    i was thinking he could do this.. tell me if u agree disagree or wanna change anything on it thankss

    MWF..
    shoulder width pushups-bodyweight-3 sets till failure
    shoulder width pullups-bodyweight- 3 sets till failure
    diamond pushups-bodyweight-3 sets till failure
    close grip chinups-bodyweight-3 sets till failure
    sit parallel on the wall- 3 sets till failure
    situps-3 sets of 25

    what do u think to much? to little? any help would be useful!
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  2. #2
    Registered User JBarsoum's Avatar
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    Yea those are all great for strength...

    Since hes pretty young... I would tell him to play sports as much as he can bball, handball things like that...

    Hes got an advantage right now that hes young, if he becomes more athletic when he hits the gym he will have no problem doin all the compound lifts... but hey thats just my opinion


    BTW is he a fat 14 yr old? Or a skinny one?
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  3. #3
    Registered User carnage18's Avatar
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    Originally Posted by JBarsoum View Post
    Yea those are all great for strength...

    Since hes pretty young... I would tell him to play sports as much as he can bball, handball things like that...

    Hes got an advantage right now that hes young, if he becomes more athletic when he hits the gym he will have no problem doin all the compound lifts... but hey thats just my opinion


    BTW is he a fat 14 yr old? Or a skinny one?
    kk yea i figured just some excerisises for the main biggest muscles would be best

    and kk ill tell him to get involved in some sports activites that we have around the community

    yea he told me he wanted to start getting bigger and so i figured working the biggest muscles with pushups pullups and sit on wall would be good so he can do squats and press later when he gets to the gym

    and he is skinnyyy he is 4'8 and 86 lbs.. so he is pretty tiny
    Last edited by carnage18; 06-20-2010 at 06:57 PM. Reason: forgot something
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  4. #4
    Registered User tblack1224's Avatar
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    Having a 14 year old only do isometrics using his own bodyweight is a good idea. Possibly substitute in some plyometrics on occasion to help with developing his athleticism and speed. Also I would have him go to failure on all 3 sets. Stop a couple short on the first two sets and maybe go to failure on the last set.

    Seems overall good though.
    Great decisions lead to great results.
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  5. #5
    Registered User carnage18's Avatar
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    cool cool thanks all! hopefully this will help him! he needs to start gaining some weight lol and getting bigger!!
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  6. #6
    Registered User azzuk23's Avatar
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    if there is one exercise that 'hits every muscle' then its the snatch.

    I would make a program such as

    Monday
    Snatch 3x3
    Squat 3x5
    Press 5x3
    Sprints 10mx5 2min rest

    Wed
    Front squat 3x6-8
    High pull 6x3
    Bodyweight dips 2x25
    Sandbag carry 400m x 3

    Friday
    Olympic squat 3x6
    Clean and press/push press/jerk 6-10x2
    Pressups 2x Failure-2reps
    Pullups - "" ""

    Saturday (drop if playing competitive sports)
    Rope climbing 10mins
    Sandbag carry 400m x3
    burpee ladders 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 10 sec rest
    2-4 mile fartlek run (fartlek = speed play)
    sled dragging or tug-of-war (cool down)


    Warm-up
    Start each session with some skipping (jump rope) for about 5-15 mins and some mobility work / dynamic stretching. Cool down with static stretching and a walk


    Progression
    in the barbell exercises comes in the form of poundage on the bar

    on bodyweight exercises its reps, or adding weight in the form of a dip belt

    running is times - not distance, although one-two Saturdays a month can be substituted for an endurance run

    Sandbag carry is weight and/or time

    Rope climbing - start with knotted, then un-knotted, no feet, L-sit, v-sit, crocs, longer rope, better times, add weight (vest)


    Extra tips and nutrition
    Use this until the kid is 16-18, add to this any other activities, sports ect. At this point he will be in good general shape with decent fitness levels. He can then specialise depending on his goals / chosen sports.

    Tell him to eat like he is now, but to add 4 eggs at breakfast, an apple for mid morning, a banana with his lunch, 2 cups of green veggies and an extra piece of meat to his lunch, and 4 pints of milk. Remember this is in addition to what he is eating now. Cottage cheese at night is optional

    As well as the above, get him a multi vitamin and tell him to switch to wholegrain carbs. In the morning make sure he eats a **** load of porridge (oats and milk) with his eggs
    i dont compete against you. i compete against myself yesterday, last week, last year


    No one system of training is better than all of the other systems. However, proper training always involves common elements. These are hard work, abbreviated training programs, progression, good form, and motivation - Brooks Kubik
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