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Fitness and strength advice?

Im 18 and need to build my physical strength (upper body) and CV fitness. Im a fairly fit lad (plays a lot of football etc) but im not the strongest. I wandering if anyone could possibly give me some advice on what exercises i can do to increase upper body strength. I have begun 3 sets of 10 press-ups a day, but feel i can do more to build the strength up. I have until october to achieve my goals (although i have a weeks holiday and then a 2 weeks lads holiday in between). If possible could someone recommend the number of sets and reps and recovery time between each set and recovery days. Thanks a lot!! :biggrin:

Reply 1

Gallagher

Hi, I had the same problem a few weeks ago when I posted on here. My advice to you is to buy weights and constantly use them each day eg. I would do about 130 lifts a day with my dungbells on each arm and also use the 30 pressups and 45 situps methods as this also builds upper strength.

Good Luck

Reply 2

Mangaroo

12

130 lifts..not of the same exercise..hopefully =) high intensity (a few kg below your max for 1 rep) low repetitions (6-8)...3 to 4 sets of about 5 exericses google.com bodybuilding, using weights...giving time for your muscles to regenerate, and get enough protein

Reply 3

Gallagher

The 130 lifts are of the same exercise.......does that mean I'm doing something seriously wrong, it's just I haven't had any problems and have made some descent gains.

Reply 4

aced

Gallagher

Hi, I had the same problem a few weeks ago when I posted on here. My advice to you is to buy weights and constantly use them each day eg. I would do about 130 lifts a day with my dungbells on each arm and also use the 30 pressups and 45 situps methods as this also builds upper strength.

Good Luck

Guys; that quote is signature worthy! :d

Firstly, you shouldn't lift weights everyday. If you can, you're not working hard enough when you lift. Also, you're body won't recover, and you won't make any decent gains.

Secondly; 130 lifts? WTF does that mean? 130 curls on each arm? Great routine mate! Honestly, that's a complete joke. 4 sets of 8 is adaquate.

Thirdly, I am not aware of dungbells. Are they bars with poo on the end? :smile:

Pressups and situps for upper strength? Try something like chin-ups, barbell rows, shoulder press, and dips for upper strength.

Good luck.

PS. You need to rethink about what you're doing, and get a proper routine mate!

Reply 5

Gallagher

Thanks for that advice Aced, seems like I've got a lot of learning to do with regards to my plans. The 130 lifts are just Curls in which I lift in 20 reps then do an odd 10 at the end but I have made significant gains throughout the past weeks. Dumbells is term which I should have used.... sorry about that.

Hope I haven't hijacked your thread Hopefull!

Reply 6

Tw!stEd

2

to gain pure strength I'd suggested going as low as to do 4 reps (3 sets) at a time of something really really heavy, where you are pushing yaself to the max....

Reply 7

doublex

Gallagher

dungbells

Reply 8

aced

Gallagher

Thanks for that advice Aced, seems like I've got a lot of learning to do with regards to my plans. The 130 lifts are just Curls in which I lift in 20 reps then do an odd 10 at the end but I have made significant gains throughout the past weeks. Dumbells is term which I should have used.... sorry about that.

Hope I haven't hijacked your thread Hopefull!

Sorry; i was a bit grumpy lol. bad day.

It's good you have an open mind.

I'd recomment doing more variety. There are more important things than biceps believe it or not!

Try and do 3 sets of 8-10 reps.

Also, all beginners will make big gains at first. but with a decent routine, these gains will be bigger! PM me if you need help with a routine mate.

Reply 9

Chi3f

1

if your training purely for strength, i'll keep to reps around 5

Reply 10

Caribou

1

RN hopefull

I have begun 3 sets of 10 press-ups a day

RN hopefull

but feel i can do more to build the strength up

umm.... yes..

as others have said.. get yourself down the gym.. work out your max lifting power (the heaviest weight you can squeeze one rep out of), and then move down to 80% of your max lift. keep reps low. - 5 to 7 i would suggest. - oh.. and also keep check of your posture whilst lifting... seen so many people with rounded shoulders and backs from poor form.

Reply 11

CorpusNinja

15

and dont bloody arch your back like a bridge when you're benching. its soooo annoying seeing ppl try and lift heavy weights they can't do for even 1 rep and damage their back never to be seen again.
just a thought...

Reply 12

d00d

biggie-n

and dont bloody arch your back like a bridge when you're benching. its soooo annoying seeing ppl try and lift heavy weights they can't do for even 1 rep and damage their back never to be seen again.
just a thought...

You sure about the arching?

http://www.criticalbench.com/bench-press-technique.htm

If its not done right then thats understandble, but arching your upper back and significantly improve your lifts! (If done safley and correctly)

d00d
:cool:

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