Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
I'm 17 at 118 lbs on a good day. I lift 30 lbs dumbells for around 30 minutes every other day and do push ups and sit ups/crunches. My abs are pretty defined but it's probably because I'm skinny. Anyone want to give me some advice? I would appreciate it.
Wanted to share the workout I did today. I really don't like doing cardio. Not that I don't think it is good for you, because it is great for cardiovascular strength and respiratory function, but I just get bored doing cardio. So I put together this little workout that involves full body exercises that really kick your butt.
Exercise 1: Turkish Get-up: 4 sets of 5 reps on each side holding a 55 pound dumbbell with only 30 seconds rest between sets.
Exercise 2: Dumbbell Snatch: 4 sets of 10 reps on each arm with a 65 pound dumbbell with only 30 seconds rest between sets.
Exercise 3: Alternating Dumbbell swings with catch: 4 sets of 20 reps with a 55 pound dumbbell with only 30 seconds rest between sets.
Then I finished with an abdominal superset.
Decline weighted sit-ups with arms towards ceiling: 4 sets of 10 holding 15 pound dumbbells
Cable oblique woodchoppers from high to low: 4 sets of 15 on each side with 90 pounds on the cable stack.
Only took about 40 minutes to complete but I was completely wiped.
A lot of this is very similar to the workout (or at least portions of it) they initially would have Stephen Amell do for Arrow. Good routine!
Aside from that, I've found that some of the routines in the first P90-X have been good for keeping in good conditioning. The Ab Ripper X workout is good, and can be done most days of the week (like, if you take an off day or don't work out over a weekend, you can easily do this later in the day, or attach it to the end of workouts when you have the time available). Another good one to look into would be the first routine they have you do: Chest & Back. It's push up and pull up heavy, with only a few exercises that use weights.
I'm rather small built myself, and it's a b**th for me to put on real weight. All I can say is to keep pushing yourself. It's work, but it's worth it. Also, like Spidey20 mentions, protein is very important, especially after a workout. If you don't have the right diet, you're setting yourself up for a slow road to results, or no results at all. And little by little, start increasing the weight you use. Once you can hit 12-15 reps with weights, you need to think about switching it up. Try to go for about 8 and you'll be working the muscles until they're stronger and you can do the 12-15, then increase again. If you want to get definition after that, start doing high rep sets.
Find a routine that you can stick with (say, Mon-Wed-Fri for intense workouts or heavy weights, Tue-Thur for cardio or ab, and rest on weekends), and figure out what exercises work the muscles you want to build. Try to keep each set focused on one muscle group if you can and are going to do a good number of different exercises: one day for arms, one for legs, one for chest/back/shoulder, etc. If you're going to do full body workouts, then just make sure you have rest days between then, and that each day is it's own routine. Like how Yepimazombie planned his out is a great example of what one day would look like. Just be mindful to not stack a lot of exercises together, or too many that target the exact same area. That's asking to overwork something.
Do take this advice with a grain of salt, though. This has just been what I've been taught by a friend of mine (wrestler in high school, body building as a hobby/borderline obsession ;P ) and what I've found to work for me. Every person's body is different, so once you have the exercises at your disposal, it's finding what works for you and what doesn't.
But hang in there and you'll be looking good while web-slinging in no time!
