| First, there arent any excercises that can stunt your growth.
I weight train and have gotten a routine that I love. Its called 5x10's
Here is the begginers version.
Week 1 5x5's s=sets, r=reps
Monday
Squat 5sx5r
Leg Press 5sx5r
Leg Extension 3sx5-7r
Standing calf raise 3sx8-10r
Russian twist (torso) 3sx10-15r
Wednesday
Bench Press 5sx5r
Dumbell Bench press 5sx5r
Barbell shoulder press 3sx5-7r
Close Grip Bench Press 3sx5-7r
Crunches 3sx10-12r
Friday
Deadlift 5sx5r
Romanian deadlift 5sx5r
Lying leg curl 3sx5-7r
Barbell row 3sx5-7r
Hanging leg raises 3sx12-15r
Rest 2 minutes between sets.
Do a weight that you can do at least twp sets of 5 on. If you can do all 5 sets of 5 then the weight is too light. If you can only do a total of 15 after 5 sets its too heavy.
Keep this up until you can do 5set of 5 then increase the weight.
The following week do...
10x10's
Monday
Squat 10sx10r
Leg Press 3sx8-10r
Lunge 3sx8-10r
seated calf raise 3sx12-15r
woodchoppers (dumbell) 3sx15-20r
Wednesday
Pretty much mimics wednesday for 5x5's
Friday
Pretty much mimics Friday for 5x5's
Pick a weight that you can do ALL 10 sets at 10 reps.
swap routines bacl and forth each week for 8 weeks. Then rest for 1 week.
This will increase muscle mass and strength. |