at the moment i am doing around 30 pull ups a day... training deltoids, pecs, biceps, triceps. is this specific to badminton? what other exercises can i do usin a pull up bar... or indeed at home? also.. i dirnk around 4 nurishments a week ingredients: Per Can Energy (Kj/Kcal) 1804 / 428 Protein (g) 21.0 g Carbohydrates (g) 60.0 g (of which sugars) 60.0 g Fat (g) 12.6 g (of which saturates) 7.1 g Fibre (g) nil Sodium (g) 0.3 g Viatamin A (µg) 800 (100%) Viatamin B (µg) 5.0 (100%) Viatamin C (µg) 60 (100%) Thiamin B1 (mg) 1.2 (84%) Riboflavin (B2) (mg) 1.3 (84%) Niacin (mg) 15.1 (84%) Vitamin B6 (mg) 1.7 (84%) Folacin (µg) 168 (84%) Vitamin B12 (µg) 0.8 (84%) Calcium (mg) 714 (89%) Iron (mg) 11.8 (84%) Iodine (µg) - is that ok? im mainly focussing on puttin on muscle mass... not endurance (being the 16 year old wantin big MUSCLES ) thanks in advanced
Pullups aren't specific to badminton, as only badminton exercises can be, but they are an excellent (one of the best?) general upper body exercises. If you can do 30 reps, then you might want to increase the difficulty by holding a weight between your legs. If you're more ambitious, you might try to learn how to hold a front lever on the pullup bar. Or, perform a pullup with one arm only. There's a lot of room for development here. As for your nutritional supplement, always remember that you can't out-supplement a poor diet. Also, your data in your post is messed up, I think one of the columns is misaligned. If it is what I think it is, then there's way too much sugar in that crap.
Of course the nourishing drink ingredients are wrong. Sugars are carbohydrates and can never be more than carbs. The amount of fat, in particular saturated fat, is too much and is best close to zero. This is because everyone eats too much fat from too many sources that are very hard to avoid.
