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**Suicidal_Brick** · April 25th, 08:09 PM

My school has a brand new gym with all new equipment and I am wondering what machines should I use to get overall better in paintball...I know treadmill and bikes to make me faster but what about makin my arms leaner and not stronger but...tighter i guess for snap shootin and stuff?

**Huey69** · April 25th, 08:19 PM

Legs:
Squats- get a bar, add wieght(if you believe you can). Now, put the bar behind your head, resting on your shoulders. "Squat" down making sure your knees never go past your toes. Keep your back straight. Do 12-15 reps per set(do 2-3 sets).
Lunges- Get two dumbells equal in wieght(try 15 the first time). Now, with one dumbell in each hand, step forward bending your front knee and then bending your back knee to a 90 degree angle. Just do these around the gym for a bit.
Any other leg machines available.

I dont quite understand what you want to do as far as your arms go.

**HuNtS** · April 25th, 08:44 PM

yeah, legs are pretty important... i'd just do a good overall workout though, instead of concentrating on one certain thing or anything like that.... but it's really up to you, work on what you think will benefit you the most when you're playing.

**Fubar2** · April 26th, 02:24 PM

This is the work out im doin right now it helps with paintballing.

Paintball
OVer 10 Reps for everything, max out at 15

Day 1
Legs
Hack Squat
Leg Press (Explosive)
Lying Hamstring Curls
Farmers Walk
Calf Press
AB Work (Necessary)

Day 2
Upper Body
Machine Bench Superset With Wide Grip Pulldowns
Incline Db Press superset with DB Rows
Standing DB Press
Standing Dumbell LAteral Raises
Machine Bicep Curls superset with Cable Pressdowns
DB Forearm Curls
Low Back Work (Necessary)

Day 3
Legs
Smith Squat (Explosive)
DB Step Ups
Seated Hamstring Curls
Over and Out Lunges
Hack Machine Calf Press
Ab Work (Necessary)

Day 4
Upper Body
Same as Day 2
Machine Bench Superset With Wide Grip Pulldowns
Incline Db Press superset with DB Rows
Standing DB Press
Standing Dumbell LAteral Raises
Machine Bicep Curls superset with Cable Pressdowns
DB Forearm Curls
Low Back Work (Necessary)

I really dont want to exlpain how to do all these so there are plenty of web sites that will show you how. a superset is when you do one thing then imediatly after go do another ie. Machine Bicep Curls superset with Cable Pressdowns, you do bicep curls then go stait to the cable press downs (wich works out triceps) then rest for 30 sec then do it again for a total of 3 times.

**stococker** · April 26th, 03:20 PM

Fubar2, are cable press downs the same thing as tricep push downs? I think they are.
Just do an overall good workout, like Fubar2's workout. Concentrate on the legs if you want to get fast.

**Fubar2** · April 26th, 06:38 PM

Yes they are tricep push downs. its better to do the hole boddy not just legs, its better for you and you will snap faster and it will be easyer to carry and handel your gun.

**Angered Fists** · April 26th, 07:45 PM

How old are you? What you should be doing depends a great deal on your age, current fitness level and goals etc.

**Suicidal_Brick** · April 26th, 08:43 PM

im 15

**Angered Fists** · April 26th, 10:53 PM

If you're 15 stay away from lifting weights, you're still growing. If you feel you need to increase your strength use your body weight as your resistance, for example, push ups, chin ups, dips, squats without a bar. Strength isn't of huge importance in paintball though, what you want to work on is your aerobic and anaerobic fitness. To improve your aerobic fitness you want to run at least 3 times a week at around 60% of your Max heart rate (max HR is 220 minus your age) for at least 20 minutes. Once you have a solid aerobic base you need to work on your aerobic, which is like short sprints. Sprint for 6-8 seconds, rest for 40 seconds, repeat 6-8 times, start with 2 sets twice a week, move up accordingly.

***SoulReaper*** · April 26th, 11:14 PM

Quote:

Originally Posted by Angered Fists

If you're 15 stay away from lifting weights.

I'm 15 (will be 16 end of May) and I've been lifting seriously for a little less than a year now, I know what your saying though.

one thing i would say if u want to get stronger and Cut but not bulky just do lighter weight and more reps.

thats all i have to say

***Plonka*** · April 27th, 09:15 AM

take it light on the weights but as angered fists said do a work out utilizing ( sp?) your body weight ie pushups, sit ups, chin ups, and jogging would be fine.

**dhill0413** · April 27th, 09:55 AM

Angered id thought youd know better......lifting while growing is bad is a myth.

As for the thread maker, do light squats where you count 5 FULL SECONDS going down to 90 degrees bent at the knee, then 5 seconds back up.

Front dumbbell raises are good b/c youll be using your anterior deltoids to hold up your marker.

bicep curls are good. same thing as above.

those are 3 motions that would benefit you in a paintball sense. beyond that, you definitely need a full body workout, and listen to Angered Fists, cuz aerobic fitness will benefit you most in a tournament game

**DaBluedevil** · April 27th, 10:02 AM

Sprints. You wanna be able to explode out of your bunker or starting box and get through the lanes as quick and low as possible.

**Angered Fists** · April 27th, 11:03 AM

Quote:

Originally Posted by dhill0413

Angered id thought youd know better......lifting while growing is bad is a myth.

I've seen the results first hand. It may not effect everyone the same way, and it's only noticeable if you lift very aggressively, but it is a risk. A risk I would not recommend someone take when body weight resistance training is an equally viable option.

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