I need Arm/Leg Training?
admin | Nov 30, 2008 | 4 comments
Hikaru S asked:
i am 15 years old, male, and play soccer in high school, and i need to get stronger… i am pretty fast but need more strength. So i was wonderin’ what I can do to bulk up my arms and legs… i run alot but nothing seems to happen to my legs, they are muscular but kinda skinny… so any ways……. What can i do to bulk up my legs and arms besides lifting weights cause i don’t have any… sorry if this doesnt make sense but i’m really seroius about this.
Kathy
i am 15 years old, male, and play soccer in high school, and i need to get stronger… i am pretty fast but need more strength. So i was wonderin’ what I can do to bulk up my arms and legs… i run alot but nothing seems to happen to my legs, they are muscular but kinda skinny… so any ways……. What can i do to bulk up my legs and arms besides lifting weights cause i don’t have any… sorry if this doesnt make sense but i’m really seroius about this.
Kathy
Filed Under: Supplements • Weight Training
go on a low dose of whey protein and creatine…and yes, pilates will help your muscles to stretch and absorb those amino acids better
You should just go to the local gym…….ask the trainer there for more specifics and he will help you. You could go for a bike ride(that really tones your muscles big time)!!!
glad to help!
For your arms you can do any variation of the push up; close hand, wide hand, regular, one arm, push off the ground and clap. Also, you can try curling some milk jugs filled with sand or water. Also, pull-ups are always good! For the legs you can’t get too much mass with weights, try doing some squat jumps with those same milk jugs filled with sand or water.
If you’re serious about improving your soccer abilities, you’re going to have to lift weights. You’re school should have a weight room you can use. If you have soccer practice after school everyday you should go to the weight room in the morning before school. Simply running isn’t going to improve your muscular strength, running is aerobic which improves cardiovascular endurance which is completely different than muscular strength. You should go in the morning and keep 8 hours in between your cardiovascular activities and your weight-lifting activities. It may seem like a lot of work, but if you keep it up for all of high school you will become much better at soccer. In addition to the added power that lifting will give you, as your muscles strengthen they will require less oxygen while playing soccer and you will get out of breath less quickly. A good beginner weight-lifting routine would be to switch off every day between upper body and lower body (always give each muscle group a minimum of 48 hours rest between workouts) and take 1 day off from physical activity every week for recovery (recovery days are essential and will prevent overtraining, do not skip this), and make sure you get a minimum of 8 hours of sleep every night to ensure full muscle growth (9 or 10 is even better).
If you truly do not have access to any weights, such as a school weight room or a local gym, you can use isometric exercises at your house. Though better than nothing, you won’t see the same results from these isometric exercises that you would using actual weights. Some tips for isometric exercises can be found at
Also, some other people suggested using creatine and whey. Whey is great to use after you lift weights, but don’t bother using it if you’re not planning on lifting, it will only help you see results from the lift. Creatine is also useless if you don’t lift, but even if you do lift I would advise for a 15 year old to avoid it, it can be dangerous and studies have shown it will stop you from growing taller which at 15 I doubt is what you want to happen to you.