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[arizonian]

hey am a 16 turning 17 soon


i want to know a good workout program please!

my problem is that i just took a begging weight training class this year (junior year).... the problem is that my teacher for that class NEVER teaches he just opens the weight room and let us do what ever we like ..he just sits down in his office and read the news paper!!!

i have the class monday tuesday and friday as 1hr class
then i have it thursday for 35minutes!!

I still cant figure out a good working out plan so i need your guys help. i am really looking for strength and loosing fat!!

ty

[cassiegose]

Hey there!

Man that is sure a frustrating situation! I can understand why you'd be a bit peeved with your teacher. Isn't it his job to TEACH? UGH!

Have you tried asking him for help? It might be that he just doesn't realize that you don't know what to do to get started. I would suggest going to him before class and asking him to help you get started. It would be great if he could show you the proper exercises and form so you don't start out adopting habits that aren't beneficial and could possibly be harmful in the future.

For workouts... I would suggest doing a total body workout incorporating things like squats, lunges, deadlifts, goodmornings, pull ups, push ups (incline and decline), dips, and row variations. Most of these exercises are easy as far as form goes and are very beneficial.

I hope this helps Ty. Post more questions if you have any. :)

[arizonian]

oh i have asked him he helps for 5 mins and dissapear... i got my friends in that class who show me if am doing something wrong...i want someone to help me out with giveing me a good work out program with the time i gave above

[Boss Man]

I'd consider reporting him. That kind of thing is dangerous and neglecting his duties as a teacher. He isn't paid to read a paper. If he wants to sit on his ass in a tracksuit, watching people do active stuff, he should sit on a high chair by a pool. Those lifeguard guys get paid to do stuff like that, he doesn't.

The fact others in there show you what to do, is admirable, but unfortunately may not mean much, because then if they know some good technique, it prevents injuries perhaps, but doesn't necessarily get results, and may even cause lopsided development, or future postural and pain issues, because you're doing good exercises the right way, but with the wrong amount of sets, frequency, intensity, combinations etc etc.

[cassiegose]

I would report him also. He is not doing the job he is paid to do and somebody could get seriously injured as a result.

For your workout program.... As I said above I would do a total body workout. One hour should be plenty of time to get in all of the lifts. For my workout I like to include 2 leg lifts, 2 back exercises (seated rows, lat pull downs, pull ups, inverted rows, dumbbell rows, barbell rows, close-grip lat pull downs, military press) and either dips, pushups (incline, decline, flat), or bench press (incline, decline, flat, close grip). I’ve found this to be a great program… both for building muscle and burning fat. For sets/reps I usually do 3 sets of 10 but will also sometimes do 4 sets of 6, 5 sets of 5 or 3 sets of 8…. Depending on the weight I’m using and the lift I’m doing.

I hope this helps Ty. Ask more questions if you have any.

[swanso5]

well their days are mon/tues/thu/fri so full body won;t really work there with 2 days in a row

mon - lower body

deadlifts 6 x 3...work up to as good wt over 2 - 3 weeks then keep the same wt and add 1 set until at 10 x 3
reverse lunges 3 x 6
stiff legged deadlift 3 x 8
prone plank 3 x 2mins alternated with burpees x 20 reps

tue - upper body

chins - same as deadlifts
chest supported row alternated with db bench press 3 x 6
push press alternated with face pull 3 x 10
side ab plank 3 x 45secs alternated with mountain climbers x 50 (25 each leg...add 10 total reps each week)

thu - sprints day (outside if possible)

5 x 50m, 30secs rest...increase 1 set each week until at 10

fri - full body

front squat alternated with bench press 4 x 8
single arm shoulder press alternated with inverted rows 3 x 10
walking lunge alternated with hanging leg raise 3 x 12

[vamp]

Like that program Swanso, looks good for a beginner or intermediate lifter.

Cheers

[arizonian]

Thanks for the help!!!

could regular squats work instead of front? i also dont really deadlift so is there an alternative ?? also the prone plank wouldnt work cuz we dont have an excerise ball..

i bicycle about everydday for 4miles so could that alternate the sprints?

i will be changing the teacher next semester

[vamp]

Front Squats hit more on the quads whereas rear squats are more glute and hamstring. So for how he set the program up, i'd say no.

No Alternate to deadlift, you want strength and growth.... DO THEM.

Hmm overtime steady paced cardio will reduce muscle size, sprints won't. Sprints can be done on a bike, ie.. 2 minutes easy 1min hard as you can, 2 min easy, 1min hard as you can. Sprints are intervals; short bursts of high intensity followed by a short term of easy work. Typical on a track would be 100 sprint, walk back and do again.

Cheers

[swanso5]

- front squats are better
- start deadlifting
- you can prone plank on the floor
- try and do sprints on a weekend then and as vamp suggested, do some interval type work while on the bike