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Exercises Movements, technique & proper execution

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Old 10-26-2005, 03:31 PM   #1
Joshua David Ray Swink
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I need a couple good exercises for biceps, triceps, and shoulders. Does anyone have any suggestions? If you do, I'd appreciate it. Thanks.

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Old 10-26-2005, 03:34 PM   #2
Joshua David Ray Swink
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By the way, I am only 13 years old and I am trying out for Junior Varsity Football sometime soon.
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Old 10-26-2005, 03:44 PM   #3
Russ Greene
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Pullups, L-pullups, weighted pullups, rope climbing, handstand pushups, ring dips, bench presses, push presses, one arm pushups, ring pushups.

Also, working your legs, lower back, and hips, will make your upper body grow a lot faster.
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Old 10-26-2005, 05:35 PM   #4
Joshua David Ray Swink
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Old 10-26-2005, 10:14 PM   #5
Beth Moscov
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At age 13, your body is about to explode over the next few years so don't stress about it. The exercises that Russ mentioned will be good. Do not neglect lower body if you want to do football. If you read this site more, you will realize how much athletic power comes from the hips, even when we think all we are doing is throwing a football or something. Try doing the workout of the day posted on the front of the site (scale back to your bodysize - figure that the weights are meant for a full grown man). We have some kids around your age doing this who are outrageous athletes. Go see the brand X web site (link on the front of this site) and the have a discussion board for kids and teens (and some of our best teen athletes too).

Good luck!
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Old 10-26-2005, 11:54 PM   #6
Kalen Meine
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Just to kind of extend what Beth said, at 13 you really, really don't need to be worrying about muscle groups. Heck, it's a waste of time for adults, when compared to thinking about movements and skills. Your whole body is gonna go ape for a while, and the best thing you can do for yourself is do your pushups, climb some trees, sprint up hills, and maybe throw something heavy. And eat your eggs for breakfast. And go to bed on time, as hard is might be. Just work hard and have fun- don't be sweating the size of any muscles or other nonsense. That's thinking like a bodybuilder, not an athlete. And do go to Brand X and see if you can catch up to Connor Martin (I'm 19 and it's still on my to-do list)
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Old 10-27-2005, 08:45 AM   #7
Roger Harrell
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Old 10-27-2005, 09:10 AM   #8
Eugene R. Allen
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Joshua - What you need to get from this in answer to your question is that:

1. You are young and will be going through a great deal of physical development over the next several years with or without training.
2. Don't build your arms, build your body. It is a unit and performs best when trained that way.
3. The most important part about this unit is your core with specific attention payed to the development of the power of your hips.
4. Notice how many of the exercises suggested are bodyweight exercises. Don't get too wrapped up on a big bench press or big guns in your shirt sleeves. Instead, learn to manipulate your body with gymnastic type movements. Work your way up to 30 pullups and when some more brawny guy waves his bigger bench in your face, challenge him to a pullup contest.
5. Develop a perfect squat. Be able to put your feet together side by side, hold your hands over your head with your shoulders in your ears and arms straight (you can hold a broomstick), and then squat butt to ankles keeping your back and arms straight. Can't do it? Work on it until you can.
6. Form over weight. Develop exacting form in your lifts before you worry about how much you are lifting. Do deadlifts and squats and if you can find someone to show you how, the snatch and clean and jerk as well. Learn to do those two lifts well and you will be a better athlete for it. They are called the Olympic lifts and will give you more athletic bang for the buck than any other lifting exercise.
7. Eat properly. Mom's right, eat your vegetables and drink less sodas. Balanced meals are the secret and if you are so inclined seek out the Zone diet.
8. Check this site every day, learn everything you can about the CrossFit method of exercise and follow that protocol.

Start now.
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Old 10-27-2005, 12:37 PM   #9
Gus Sonnenberg
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Wow. Eugene I tried the squat after reading your post, and I did it!

Thanks Crossfit.
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Old 10-27-2005, 12:38 PM   #10
Garry Berryhill
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Remember, you're training for the field. Don't get hung up on benchmarks. If it makes you faster, good. If it makes you hit harder, good. is a good site that focuses hard on training for high school football. has a lot of good info too.

Good luck with the game. Have fun with it, it's over before you know it.
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