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More Great Information on Bar Barbell:
Whats a good workout for a 15 year old boy? look inside?
I take protein sakes and work out everyday.
i want to Develop my chest abs and biceps better
What would be a decent/tough workout?
i have a curl bar, barbell, and dumbbells, push up bars, and an ab roller
thank you
I forgot to add
I'm 6'2 and weigh 160 pounds
i will also like to be gaining mass, instead of toning
One important thing is to make sure you drink your protein shakes directly after a workout, within half an hour if at all possible. This helps the protein get to your muscles while they are still "pumped up" (which is actually them being torn) and the amino acids to help rebuild the tissue, adding muscle mass and you will actually notice less pain because the tears heal faster!
As for workouts, what we did back in Senior football were ballistic exercises. These are exercises that require you to use as much force as quickly as possible to lift the weight, (explode if you will), but then when lowering the weight or releasing it, do so slowly and under control. This is where you will build most of your muscle!! Most people don't realise this.
As for actual exercises, several that I know require a medicine ball that you might want to invest in. Here they are:
1) Get into a situp position with your feet about a meter from a wall, facing the wall. Lay flat on the floor with your knees bent and your feet flat. Weight your feet down with something to stabilize yourself, and hold a medicine ball over your head. Now do crunches with the medicine ball held over your head, and at the apex (once you are sitting up fully or as far as you can in your crunch) throw the ball as hard as you can against the wall. Grab it, and slowly go back to lying down position. Repeat. (this works your arms, chest, abs, and core muscles great! One variation is to simply do crunches with a weight plate (or dumbells, any heavy weight...I used a 45 pound plate but I'm a big guy) held accross your chest to add resistance).
2) Push ups. Try regular, push up and clap, etc. Also, if you have a medicine ball, bosu pad, exercise ball, or even a basketball (you can make any ball work for this really) start in a push up position, but have your left hand on the ground, and the right hand on the ball. Now do one pushup. For the next pushup, move both hands close together on the ball, and complete a pushup. Then move your right hand to the floor and leave your left hand on the ball and do a pushup. Repeat this back and forth. This works your chest and arms great!
3) For your LOWER abs, try lying flat on the ground with your arms at your side and lift your feet about 3 or 4 inches off the ground and hold them there. Hold them for 30 seconds to a minute, whatever you can manage and drop them, take a 3 second break and repeat. This will help develop your lower ab muscles that crunches and most ab exercises don't target!
There are tons more out there...just go and do some reasearch and try things out, see what works for you. As long as you work at it you will develop muscle no matter what.
Good luck!
-Clint.