16 year old with no upper body strength.

O

Odin93

0
Hello everyone,

I am a 16 year old male with no upper body strength at all. I am currently 6'1" weighing 194 pounds. I am loosing weight by calorie deficiency (about 1900 a day with 15-25% protein) and doing some cardio about 3 to 4 times a week, plus 2 basketball practices a week. My problem is that i have absolutely no upper body strength. I can do maybe 10 push ups and about 15 sit ups. I have tried to get an exercise routine for my upper body but have found nothing. Could anyone please help me? Thank you for taking the time to read this.

Odin93
 
press ups are always good and planks and side planks are always good for the old abs :p
 
just start small man.
if you can only do 10 push ups, then do ten and try to add a bit more with each set. im not an expert, but im your age and when i started i thought the exact same thing. now i can bench +40 my own body weight. but when starting keep to compund excercises, usually ones that you use your own bodyweight for, such as pushups, chin ups and ab crunches.
 
What does your current training programme look like?

It's always important to remember that lower body and back training is a must, it doesn't matter if you're working them a lot with running or that you think they're already strong enough, squat heavy, get big legs and a strong back and your upper body will improve along with it.

You need to get your keys compounds into your training, that means:
Upper horizontal press (bench)
Upper vertical press (Military press)
Upper horizontal pull (seated row)
Upper vertical pull (chin up)
Lower press (squat)
Lower pull (deadlift)

That's a basic foundation and at least one of all those movements (doesn't have to be the specific examples I gave) in your programme.

A 3xweek full body session is good for a newb and rep ranges like 3x10 are often good to start off with. Just remeber to train hard, keep your form correct and try to increase the amount you lift progressively over time by either adding a little weight to the bar or adding in extra reps
 
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