Some help getting in shape

[Mike1989]

hello, my name is Mike and i'm in hs grade 12, i'm 5,11 and 197 lbs my mile run is 8min exactly i dont think i'm in shape, i workout everyday about 1 hour, i'm good at every workout except benchpress, i do 4-6 time 115lbs, (yes i know thats bad for my size T_T) alot of my friends used to take protein shake, and they are alot stronger then me i'm not realy sure of taking it b/c i'm kinda scared lol, i dont know if its healthy, what do u guys think? should i get protein shake and get stronger, or should i exersice more and get stronger that way xD thx

[Mike1986]

If your friends told you that a protein drink just magically gets you stronger and bigger then they don't know the first thing about working out. Sounds like they're part of the "All I do is bench press and curl" crowd :rolleyes:

Lift heavy weights and run a minimum of 3 days a week, 5 is great. Heavy compound moves such as Chins, Dips, Barbell rows, Dealifts, Squats, Clean and Press will build the core strength and muscle density that you will need. Don't be afraid to drink protein shakes, they won't kill you. Eat Eat Eat. Water Water Water. Sleep Sleep Sleep. Don't get into the whole "Let me see how much I can bench" scene, in fact you would do just fine if you didn't ever bench press. It's the most overrated exercise there is.

[Mike1989]

kk thx, u look build >_> lol

[mcsap]

An 8 minute mile is NOT bad. I think that you would pass almost any police test at that rate.

When we do our physicla agility testing, it is PASS or FAIL. We do not give out extra credit for blowing everyone out of the water. I am not saying that you should only condition yourself to barely pass the minimum standards but working up to a 6 minute mile is a waste of time. If you fail any ONE of our 4 tests , you are history. We do not give credit for doing really good in one area and failing in another.

[Reno Geoff]

Mike 1986 is right about the core strength. The way I was taught in H.S. weights class was to perform core lifts and exercises first, then do aux. lifts to focus on more specific muscles. For the bench press, don't go near a curl, dips are the most effective exercise, other than the actual bench press, for improving. When I started i could only do 3 sets of five. From there I worked up to 3 sets of ten, and then added wieght. My bench max improved 105 pounds in 4 years, and I never touched protien shakes or any other supplements.
good luck

[DontBurnMyFlag]

Squat thrusts!!! haha

Remember that when youre doing bench press that there are more muscles working than just your chest. Exercise and work all the muscles of your body for a more complete workout that way they can work together when youre lifting.

Pick up a "Mens Health" or "Mens Fitness" magazine for a lot of tips on different workouts and diets. But remember, its just a magazine, dont buy into all the fads and stuff. Everyone is different, not everything works the same. You'll find whats right for you soon enough.

[Mike1989]

thx for the help
today at my weight training class i only worked on, pushups,chinups, squats,dips, and setups. and squats killed me lol, i never do squats, but from now on ama do it like 3-4 times a week, also i got to start getting better for the mile test, i gota improve to like 7min 30sec, can someone give me like a small guide fo the Protein Shake, like when i should get it and how much of it,
thx

[fatboyjim154]

How old are you? HS grade 12 means diddly squat to me as I'm from England:D

Ignore I googled it.^^^^^^

I wouldn't bother with the protein shakes at your age it might cause unwanted or excessive weight gain. Get a bicycle and do some off road/X-country riding if you can.

It'll get your cardio-vas going and will burn off a lot of your body fat, which in turn will make you look and feel a lot better.
Keep in mind agility work is very important too, it's no good being as big as Arnie if you can't move like he did when he was 19.

[Mike1989]

lol its freesing out side, ama freeze if i go biking at this weather xD, but after school i'm going to try the bikes that they have in the weight room. btw i'm 17 and i changed my mind >_> ama get protein shake when i'm like 19 or 20.

[Roger Dat]

Try working on your upper body and some grammar. Last time i checks AMA is not a known substitue for " I'm going to" just a word of advice.

[Penguin]

.....in fact you would do just fine if you didn't ever bench press. It's the most overrated exercise there is.

:eek: No bench press? That is just sacrilegious :rolleyes:

[H.R. Cufnstuf]

Bench press is absoutely mandatory, how else are you going to show off in the gym? :D

Like mcsap said, eight minutes is perfectly satisfactory.

[Jay7376]

T_T
xD thx

xD,
>_>

Can I get a translation here?

I have no idea what this means:confused:

[Mike1986]

No bench press? That is just sacrilegious :rolleyes:

Yes and all of the trimmings that go along with it- the hanging around the bench until someone looks at you, the loud grunting on every rep and the spotter screaming PUSH IT!! in your face. After all, can't mess up the hair or break a sweat :p

[Mike1989]

lol yesterday my friend tryed to show off, so he tryed 250 pounds on the benchpress, so his shoulder snaped lol, the whole class was laughing at him, then today he didn't even look at the benchpress