help please

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posted by craig

hey, i am craig and i am 15 years old, i am six foot two and sixteen stone 2 pounds, 228 pounds otherwise

i am looking to see if anyone can help me, i am quite active playing rugby for my school, and i want a upperbody routine that can strengthen muscles, build them slightly and tone them up. the thing is my life being busy i don't have time to have the 6 meals aday only 3 as normal. but i have a wieghts set at home and use them, i currently do

bench press wide hands- 20 reps of 20 kg
bench press close hands - 25 reps of 20 kg
bicept curl- 25 reps of 20 kg (x3)
tricept - 50 reps of 20 kg ( 5x 10)
crunches - 100 (2 mins rest) 75( 45 sec rest) 40 then stop
that is my usual routine and all i can see that is changing is my muscle endurance.

can anyone help me?

craig

posted by shortz

Looks like you are creating a huge imbalance in your body. Remember that for every push, you must have a pull. For instance, Bench/Row, shoulder press/chin...This is a MUST for building a strong upper body. If time is an issue, go with a full body routine found here- http://www.bbforums.com/showthread.php?t=425

Also, having such a high rep range will cause you to become catabolic. I would not advice going over 12 reps. If you want to use lifting as an endurance builder, instead of doing ultra high reps, do 10-12 reps for each exercise and only take 30 seconds rest in between sets. This is only enough time to change weights around, so have water in a bottle next to you.

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