Weight Training
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I am an 19 year old trying to build a strong large flexible and quick body. I am in need of a good weekly routing working all the muscles in the upper and lower body.
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Stretch, stretch, and stretch some more. Major exercises which should be performed 2 to 3 times a week, include squats (8-10 reps x 4), clean jerks (not over your head) (8-10 reps x 4), dead lifts (8-10 reps x 4), and bench press (8-10 reps x 4). Always start with a warm up set with 15-20 reps. For speed, run 4-6 220's and 2-4 440's 3x a week. You may want to increase numbers with time. Run at least 3/4 speed, but not at full speed. Stretch between each run and exercise.
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You need a weight training routine concerned primarily with the basic movements, ie: Bench Press, Pull-ups, Squat, Overhead Press, Calf Raises, Barbell Curl, Close Grip Bench Press, & abdominal work. You need to lift 3 days per week, resting at least one full day between sessions. On your "non-lifting" days, you should do sprints to build speed. EVERY day you should do plenty of stretching. When you do your weight lifting movements, the focus should be on an explosive execution, with a slow lowering of the weight. For example, in the bench press, blast the weight off your chest with speed, lower the weight with control. This will better train the "fast twitch" muscle fibers. Good luck, but most importantly...TRAIN HARD! Your 19, take advantage of your body's recuperative powers.
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