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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Results 1 to 6 of 6
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06-20-2010, 04:34 PM #1Registered User
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a home workout routine for a 14 year old boy
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06-20-2010, 04:51 PM #2Registered User
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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?"Yesterday doesn't matter"
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06-20-2010, 06:49 PM #3Registered User
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kk yea i figured just some excerisises for the main biggest muscles would be bestOriginally Posted by JBarsoum
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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06-20-2010, 07:00 PM #4Registered User
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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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06-21-2010, 02:23 PM #5Registered User
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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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06-21-2010, 03:13 PM #6Registered User
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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 eggsi 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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