im 14 year old i been working out with 20 lbs dumbell i also do 30 push up and 1 min sit up can any body gave me some advice on dum bells weight lifting or anything that will help me with my bicep and other mucles i want to try to beat get 41 feet in shot put right know im in 35. i also do cross courtry and soccer.
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working out
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If you want more mass and strength then you need to probably think more about the repitition of the workout you do rather than how "extreme" it is. Typically thirty minutes a day is sufficent exercise for one person. I currently do two mile jogs with twenty pound weights on each leg. Afterwards I use free weights for my biceps, only twenty-five pounds. Once every other day keeps me in shape.You said you wanted to increase your shot put right? You might not need stronger biceps but simply stronger chest. Ask your doctor but I would think if you are not happy with current results you might want to up the weight and maybe 40 pushups. Also, are you doing this routine once a day, once every other day, or what?
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I have a degree in exercise physiology, so hopefully this will help. First of all, there are different types of muscular performance (strength, speed, endurance, and power) How you should workout depends on what you want to accomplish. At your age, I wouldn't worry to much about speceficity of training, just keep exercising and having fun, but if you do want to increase your shotput distance, the type of muscular performance you need is power, which is strength X speed. Doing slow repetitions with the dumbells will help your strength, but you will need to also do some explosive movements to increase your muscle's speed, and it's ability to contract quickly with force. You might want to have someone with experience show you how to do olympic lifts properly. These are a great way to develop power. Just to clarify, olypic lifting (clean and jerk, snatch, and their derivitaves) are different from power lifting (bench, squat, deadlift)
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work on ur biceps n triceps one day, the next day do shoulders, n the next day do chest