<p>@pinkslip i used to switch between upper and lower but now I’ve grown into a muscle group a day type thing. Dunno it works better for me and I’m deff seeing the results. Went from benching 135lbs for 4 sets to 185lbs for 4 sets in bout a month and a half. </p>
<p>Also for any other weight trainers, do you guys drink protein shakes often? I’ve been looking at whey and some others but I’m not sure it helps much. I’m trying to gain about 15 more lbs. I’m 6-1 but only 164lbs…</p>
<p>aeroEngineer- my coach does to same annoying thing- times drop so much from overtraining in the season. the day before county, he made us do 5 100’s 5 200s and 3 400’s at race pace. needless to say, we suck at county</p>
<p>I play tennis a couple hours a day and work out off-court most days when I don’t have tournaments. I do quickness and agility stuff as well as lifting for strength. @Cacciato I’ve done a little with protein shakes but didn’t really see any results. However, I didn’t use them consistently enough nor for enough time, so I’m not the best source of information. I’m in the same position as you since I’m 6-3 and 175… I could def use some more muscle weight on my upper body.</p>
<p>You can make your own ice weights if you have space in your freezer and you can do calculations to get the exact weights you want :P</p>
<p>5-10 lb weights can be good for many different types of workouts. 21s are very effective for targeting and working the arm muscles (7 reps with the lower motion of the exercise, 7 reps with the upper motion, and 7 full reps with the full ROM).</p>
<p>[Power</a> Training Exercises: Olympic Syle Weightlifts and Plyometrics Instruction and Movement Analysis](<a href=“http://www.exrx.net/Lists/PowerExercises.html]Power”>http://www.exrx.net/Lists/PowerExercises.html)
Good website for many different exercises.</p>
<p>Cycle 20 miles a day, skipping days when I’m busy. </p>
<p>Starting to do crunches again.</p>
<p>or you can make weights by taking empty milk jugs and filling them w/ water, dirt, or sand</p>
<p>Akabane - lol! </p>
<p>I play volleyball 3x a week for 3hr and go to the gym 2-3 week… Then I religiously follow Akabane’s workout schedule!</p>
<p>i run 12 or 13 miles a day, eight or so in the morning and four in the afternoon. saturdays are one run.</p>
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<p>ah. </p>
<p>i forgot milk jugs existed. :P</p>
<p>thank you for the tidbit!</p>
<p>While I’m watching TV I like to do as many crunches as I can. I also do lunges if I’m bored. </p>
<p>I used to run cross country and I haven’t ran in the longest time!
I need to get back into the habit…</p>
<p>‘HAIRY’ LEMON:</p>
<p>try a local thrift store for weights if you want the real thing.
i got two 15 pounders for 50 cents each</p>
<p>if you’re over 100 pounds, 15 pounds is nothing</p>
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<p>yea. fine. i never thought i would’ve needed weights in tennis (thought forearms were fine.)</p>
<p>until a week ago.</p>
<p>crunch time! (the exercise, not the edible variety…)</p>
<p>that’s good. if you don’t work out a lot and don’t intend to, just focus on your core</p>
<p>7-12 mi/day
Assorted painful core/upper body work</p>
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<p>You shouldn’t start out with 20 if you haven’t done anything before, and you definitely won’t be able to do things like butterflies.</p>
<p>are we talking boys or girls? plus you shouldn’t use the same amount of weight for every exercise.</p>
<p>ex. if you curl 50 w/ 1 hand, you shouldn’t bench 100</p>
<p>If he can’t get that many dumbbells you don’t have much choice. You have to increase reps rather than weight.</p>
<p>yeah but 15? if you can’t curl at least 35, you can just do the standard push up sit up pull up routine</p>