help the short guy

[Kaisen]

Righty, I'm not that new to the whole working out thing, I've been doing it for a while. My current workout has gotten really old really fast, so I was poking around looking for something to do, and I found this 1 on 1 off routine. Let me know if it's okay, if anything should be added, removed, ect. And what I mean by it got really old really fast is I had no routine, I just went from chest, arms, back, ect.

Crunches - 20x3 Reps
Bench Press - 8x3 Reps
Bent Over Row - 8x3 Reps
Shoulder Presses - 8x3 Reps
Lat Pull Downs - 8x3 Reps
Pull Downs (tricep) - 8x3 Reps
Bicep Curls - 8x3 Reps
Calf Raises - 8x3 Reps

I modified it a bit myself, because I'm not going to do leg workouts because of fear of growth stunting, I'm already really short and will not risk my extra few inches! :p What I'm looking for is strength, muscle mass and so on isn't really something I'm going to look at until I'm older.

Be brutal, for my sake.
Oh yeah, I'm 13, 5'1 (maybe 5'2, didn't check for a while).

Also, I heard that it's good to take some kind of supplements to help the muscles heal up. What would be good supplements for me to take (but please no specific product names, it's limited where I live, just what I should be looking for in the supplements). I need something that is healthy for my age.

[wildstang]

look through members workouts and find something a little better then that. sorry to say but what you have listed isnt much of a workout for me anyways and just about everybody else to id guess. but thats why your here looking for a workout routine.
word of advice pick a couple of workouts after doing (members workouts) search. reason being is that your muscles will eventually adapt 2 what ever workout your doing and you will plateau. so every few months switch routines to keep the muscles from being able 2 adapt to the situation and keep muscle growth at its max.
another note that all youngsters seem to have this fear of closing there growth plates early.
yes its possible to do obviously but would require massive amounts of weight to do it. just imagine how much force is generated in the leg bones just from something so simple as running. running wont close your growth plates any earlier either. what will close them is excess weight amounts in the neihborhood of +3 times the amount of your body weight. to be perfectly honest doing some squats and deadlifts may actually help you grow by triggering your body to release more growth horomone. and another thing it appears your just starting out in weightlifing so the amount of weight you will be capable of using with proper form will take years to get to the amounts needed to close the growth plates.
for you the best supplements would be a healthy diet and lots of protein content to it. most people can get by with the neihgborhood of 1 gram protein per lb of lean body mass to 1.5 grams. assuming your metabolism is still rather quick.
basic supps needs: bcca's branched chain amino acids thats about all you would need plus a high protein diet and hard work to see gains.
your a bit to young to mess with creatine and such do 2 possibilitys of kidney damage if improper amounts of fluid intakes. and if you cant meet your requirments on real foods you can add a protein drink such as syntha-6 from bodybuilding.com other than that you need to do some more research on this sight in the members workouts and remember knowledge is the main ingredient in a successful bodybuilder.

[pliny_2001]

There's been a lot of discussion on this, but I just think that 13 (8th grade?) is just young to be weight training. I'd tell you to do things like pushups, handstands, pullups, burpees, sprints, play sports, etc. until you're 16 or so -- I just don't think that there's a reason to be weightlifting: you're not producing enough testosterone to put on mass, and I think your energy should be directed towards general fitness and growth.

I'd also tell you to ignore all supplements. Just eat a healthy diet (no HFCS, capri-sun, doritos, etc.), maintain a healthy body weight (don't get fat, but also don't worry about a six-pack), and begin the healthy habits that'll last a lifetime. Learn how to eat both before and after your exercise.

That's me being brutal -- my honest advice is to stop thinking about weight-lifting until you're older than 16.

[wildstang]

Originally Posted by pliny_2001

There's been a lot of discussion on this, but I just think that 13 (8th grade?) is just young to be weight training. I'd tell you to do things like pushups, handstands, pullups, burpees, sprints, play sports, etc. until you're 16 or so -- I just don't think that there's a reason to be weightlifting: you're not producing enough testosterone to put on mass, and I think your energy should be directed towards general fitness and growth.

I'd also tell you to ignore all supplements. Just eat a healthy diet (no HFCS, capri-sun, doritos, etc.), maintain a healthy body weight (don't get fat, but also don't worry about a six-pack), and begin the healthy habits that'll last a lifetime. Learn how to eat both before and after your exercise.

That's me being brutal -- my honest advice is to stop thinking about weight-lifting until you're older than 16.

yea i can see your point but look at the little russian kid "little hercules" hes been lifting weights at a really young age and his mother and father even have the daughter following suit. for a kid his age he's the equivalent of a pro bodybuilder. ive seen several documentaries on him and he has phenomenol strength for a kid of his stature and age.

[cujo-1]

i'l agree also its never to young to start weight training also. why not get and early start at it now and develop the proper form needed with lighter weights and learn to do things the right way skipping all the fuck ups kids his age make by researching things here like wildstang suggested. all part of the learning experience.

[Kaisen]

I will look for a new routine and I will post it tomorrow, so give me more criticism tomorrow.

I don't want to do squats or deadlifts because of bad form. There is nobody to show me how to do them properly.

And I don't think it's too early at all. I don't like being in a weak body, and I wont ever be in one again.

For clarification, I don't want muscle mass (that's 'gains', right?), I just want strength and experience for when I get older.

[wildstang]

Originally Posted by Kaisen

I will look for a new routine and I will post it tomorrow, so give me more criticism tomorrow.

I don't want to do squats or deadlifts because of bad form. There is nobody to show me how to do them properly.

And I don't think it's too early at all. I don't like being in a weak body, and I wont ever be in one again.

For clarification, I don't want muscle mass (that's 'gains', right?), I just want strength and experience for when I get older.

that is why it is so important to research as much as possible on proper form and workout with proper form using very light weight untill you can get it correct. then when the time comes you can step it up and be ready to go with proper form.

[pliny_2001]

We'll just agree to disagree, though both I (and Schwarzenegger, btw) will say that body-weight exercises would serve to give you a better base from which to start lifting in a few years.

Little Hercules, though, is kind of a disaster. Everyone remembers the story from when he was 8, but TLC (or something) had a show on him 2-3 years ago when he hit his teens: his father was locked up after assaulting the wife/mother, and during either that trial or subsequent divorce proceedings (don't remember which, and a fast google didn't reveal the answer) there were allegations of abuse towards the kids. Though he certainly remains in great condition, pictures of the kid show that he lost much of his muscle mass as he lost access to his father's supplement stack -- draw your own conclusions, there. It was a pretty sad story.

EDIT: Pic - he's not in bad shape, but at the beginning of his teens, he seems to have less testosterone than he did at age 8.

[sleepyles]

Sorry guys, I am with Pliny on this one. I think you are very young still to hit the weights, I would focus on body weight/ resistance exercises.

- Pushups
- Situps/ crunches
- Leg raises
- Burpees
- chin ups
- Playing sports, riding a bike, rollerbladding, just MOVE and don't be playing video games all the time! Just kidding.

All of the above natural exercises will give you a great sense of balance, make you focus on fundamental form, etc, so once you are ready to hit the weights, you will know that form and technique assist with your goals for building muscle. Fundamentals first, then let things naturally progress.

Eat healthy, no supplements, you are just hitting puberty. . .let your body go natural for the time being.

[cujo-1]

Originally Posted by pliny_2001

We'll just agree to disagree, though both I (and Schwarzenegger, btw) will say that body-weight exercises would serve to give you a better base from which to start lifting in a few years.

Little Hercules, though, is kind of a disaster. Everyone remembers the story from when he was 8, but TLC (or something) had a show on him 2-3 years ago when he hit his teens: his father was locked up after assaulting the wife/mother, and during either that trial or subsequent divorce proceedings (don't remember which, and a fast google didn't reveal the answer) there were allegations of abuse towards the kids. Though he certainly remains in great condition, pictures of the kid show that he lost much of his muscle mass as he lost access to his father's supplement stack -- draw your own conclusions, there. It was a pretty sad story.

EDIT: Pic - he's not in bad shape, but at the beginning of his teens, he seems to have less testosterone than he did at age 8.

unless he was tested and found to have used steroids its pure speculation. he has obviously grown some in height and that may accomodate for the lack of muscle size now since the muscle had to be stretched over a longer bigger frame now.
no disrespect intended pliny but we really dont know the real answers.

[tooncesthecat]

Originally Posted by Kaisen

I will look for a new routine and I will post it tomorrow, so give me more criticism tomorrow.

I don't want to do squats or deadlifts because of bad form. There is nobody to show me how to do them properly.

And I don't think it's too early at all. I don't like being in a weak body, and I wont ever be in one again.

For clarification, I don't want muscle mass (that's 'gains', right?), I just want strength and experience for when I get older.

In addition to the excellent advice already given about using bodyweight exercises, you could also do squats with just your bodyweight. You might also want to do some deadlifts with a broomstick or something so teach your body correct form now. You'll teach your nervous system to execute the lift correctly so in a few years, when you do them with weight, you'll be able to do them with great form.

Here's a link to some pics and video of how to do them.

Bodybuilding.com - Todd Blue - The Deadlift!

[pliny_2001]

I know, we don't know the answers, and I certainly don't want to argue about either Lil' Herc or who is or isn't on A/AS - and I certainly don't think you're disrespecting -- we're just agreeing to disagree. While I'd say he certainly doesn't have a traditional juicer's physique (the disproportionately large traps, for instance), who knows what effects what drugs would have on someone that age. But I still think my original point is valid: that kid's probably a bad example of pre-teen fitness.

And I still say that 13 is better suited to bodyweight training. And the only supplements to use there are learning about good pre- and post- exercise nutrition (water, oranges, etc = good; gatorade = bad b/c of HFCS).



EDIT: You see how much I love EFF? I actually went to drphil.com (talk about plummeting testosterone levels) to find out more about lil' herc (and sorry for the minor thread hijack). It doesn't sound like healthy training



And yes, I am just killing time until Duke v. UNC.

[tooncesthecat]

Being snowed in is a good time to waste surfing the Internet. Consequently, I found a couple links of interest...

Strength training: OK for kids when done correctly

Strength Training and Your Child

[wildstang]

Originally Posted by pliny_2001

I know, we don't know the answers, and I certainly don't want to argue about either Lil' Herc or who is or isn't on A/AS - and I certainly don't think you're disrespecting -- we're just agreeing to disagree. While I'd say he certainly doesn't have a traditional juicer's physique (the disproportionately large traps, for instance), who knows what effects what drugs would have on someone that age. But I still think my original point is valid: that kid's probably a bad example of pre-teen fitness.

And I still say that 13 is better suited to bodyweight training. And the only supplements to use there are learning about good pre- and post- exercise nutrition (water, oranges, etc = good; gatorade = bad b/c of HFCS).



EDIT: You see how much I love EFF? I actually went to drphil.com (talk about plummeting testosterone levels) to find out more about lil' herc (and sorry for the minor thread hijack). It doesn't sound like healthy training



And yes, I am just killing time until Duke v. UNC.

i definitely see your point in regards to little herc. he had the ol conan treatment work or be punished! my only point is wich i shouldve made clearer the first time around is i started at this youngsters age when i talked my parents into getting me a weight set. it took many years to get the form down correct and i wasnt able 2 use any weight that would damage my growth potential at that age. and it felt so cool being stronger then anyone in my class. even stronger then some a few classes up even, that is an awsome accomplishment for a young boy such as i was then. it paid dividends in my school athletics abilitys. i was a force to be reckoned with in school wrestling as a result of it. when i got into boxing and martial arts training the added strength i got at a younger age was a big plus there also. true i never looked anything like a huge kid by any meens but my strength levels were off the charts for a kid of my stature and age. i was able 2 do heavy labor with adults on the farm and ranch, hanging in there at that young age proving to myself this adult working beside me here didnt have anything on me in the strength department but sure he had the wisdom. i also managed to grow over 6'3" in adulthood. 6'3" is what i shrunk to now because of my age bracket.

[Kaisen]

Too much talk about this little Hercules.

And like I said, I'm not going to stop lifting weights because all I can see with it is positive effects. Ever since I started working out I went from 5 pushups to 41, 0 chin ups to 5, I can run faster and I feel overall stronger than I was before.

I will start doing squats and deadlifts without any weight to get my form straight, then I will start with a 10kg barbell and move from there.

Here's what I came up with:

Monday -
Chest:
Bench Press 3x8
Butterfly 3x8

Triceps:
Tricep Pulldown 3x8
Close Grip Bench Press 3x8


Wednesday -
Legs:
Squat (without weights, for form practice)
Deadlift (without weights, for forum practice)

Shoulders:
Barbell Shoulder Press 3x8
Barbell Upright Row 3x8
Barbell Rear Delt Row 3x8


Friday -
Back:
Bent Over Barbell Row 3x8
Stiff-Legged Dumbbell Deadlift 3x8

Biceps:
Barbell Curl 3x8
Alternate Hammer Curl 3x8

Again, be brutal.

[tooncesthecat]

Kaisen, thanks for listing your new routine. One thing I might suggest is to switch deadlifts with stiff leg deadlifts. Regular deadlifts are more of a back exercise and stiff leg deads are good for the back, but also a great hamstring exercise. You should definitely add some pullups or chins for your back routine as well. See this post if you are wondering why...

bought a pull up bar

Lastly, one question about your list...when you are listing exercises and reps/sets (fro example, Barbell Curl 8x3), are you telling us you are doing 8 sets of 3 reps or 3 sets of 8 reps? Just want to make sure I'm understanding you. Otherwise, thanks for a good post. It looks like a good beginner's workout.

[wildstang]

glad 2 see your attempting 2 do things the right way with some research first kaisen. just remember knowledge is #1 and you wont go wrong! eventually over time you can add more things 2 your workout as you improve. just remember this, our bodys adapt 2 what were doing in a short period of time so also put together a secondary workout you can switch 2 in a couple of months with a few different types of excercise to stimulate the muscles. for example using your chest day wich you have bench 8x3,butterfly 8x3 can switch to later dumbell bench 8x3, incline barbell 8x3. this is just an example of how you can switch things up is all. you may not even have 2 switch up so soon as long as you progressively add weight over time and dont plateau out on your workout. also remember deads, and squats rule when wanting to put mass on the upper body too, so dont ever forget the bread and butter of weightlifting. they stimulate your body to release more growth horomone is one good points of many 4 them. glad we can help out and if any more questions fire away, there will always be someone with lots of experience here to help.

[Kaisen]

Originally Posted by tooncesthecat

Kaisen, thanks for listing your new routine. One thing I might suggest is to switch deadlifts with stiff leg deadlifts. Regular deadlifts are more of a back exercise and stiff leg deads are good for the back, but also a great hamstring exercise. You should definitely add some pullups or chins for your back routine as well. See this post if you are wondering why...



Lastly, one question about your list...when you are listing exercises and reps/sets (fro example, Barbell Curl 8x3), are you telling us you are doing 8 sets of 3 reps or 3 sets of 8 reps? Just want to make sure I'm understanding you. Otherwise, thanks for a good post. It looks like a good beginner's workout.

Thanks for pointing that out, what I was getting at was 3 sets of 8 reps. I fixed it.

And I do chin-ups, every day before my workout I just do five to get the blood pumping a bit. I can't do a full pull-up yet (I have some extra fat lying around, and my back isn't in shape yet), but I do negatives and attempt them each day.

Originally Posted by wildstang

glad 2 see your attempting 2 do things the right way with some research first kaisen. just remember knowledge is #1 and you wont go wrong! eventually over time you can add more things 2 your workout as you improve. just remember this, our bodys adapt 2 what were doing in a short period of time so also put together a secondary workout you can switch 2 in a couple of months with a few different types of excercise to stimulate the muscles. for example using your chest day wich you have bench 8x3,butterfly 8x3 can switch to later dumbell bench 8x3, incline barbell 8x3. this is just an example of how you can switch things up is all. you may not even have 2 switch up so soon as long as you progressively add weight over time and dont plateau out on your workout. also remember deads, and squats rule when wanting to put mass on the upper body too, so dont ever forget the bread and butter of weightlifting. they stimulate your body to release more growth horomone is one good points of many 4 them. glad we can help out and if any more questions fire away, there will always be someone with lots of experience here to help.

I know about the adaptability, my brother explained to me how important it is too keep it fresh. I will keep things interesting (both for me and my body) by switching around every month or so.

Any other pieces of advice would be very much appreciated.

[tooncesthecat]

Doing negatives is a great way to work up to doing full pullups. Glad you're not doing sets of 3 reps! I kink of figured it was sets of 8 reps. You might sometimes try to get 10-12 reps to offer another type of stimulation to your body.

[Kaisen]

Originally Posted by tooncesthecat

Doing negatives is a great way to work up to doing full pullups. Glad you're not doing sets of 3 reps! I kink of figured it was sets of 8 reps. You might sometimes try to get 10-12 reps to offer another type of stimulation to your body.

Yeah I will try to get more reps on. Right now I want to do the first week and see how things go, then maybe I'll add a few more reps here and there.