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john.macD · Joined: 01 Jan 1970 Posts: 10

Hi, im a 15 year old male in need of some workout help. At the moment my height is 5'7 and my weight is 8s 2lbs ( not sure in overall pounds sorry ). My school has just finished and i now have 7 weeks off and think this is a great time to concentrate on my workouts.

I know im skinny which annoys me alot, I want to gain muscle mass. The main problem is that being 15 i'm not aloud to go to the gym and use the weight machines. I do have dumbbells and some machines at home but nothing as good as the gym.

So i was wondering could any one help me with my workouts, heres my routine.

Monday: Chest/back
Tuesday: Biceps/Triceps
Wednesday: Off
Thursday: Legs/abs
Friday: Shoulders/chest
Saturday: Back/Arms
Sunday: Off

Cardio is'nt a problem as i play alot of football and go jogging everyday.

Also my diet isn't too bad, I limit unhealthy fat intake concentrate on protein and alot of my carbs come from fruit/veg.

My goal is to build muscle mass and try to get my abs more visible but cutting down my body fat %.

With this information i hope someone could mabye give me some diet tips and a workout routine thats better than mine to maximize my results!

thanks any tips and i would be grateful.

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 715

You need to start eating all protein in sight. You know what I had for one of my 6 meals I had yesterday? I had two footlongs from Subway. In order to be a 200lb man like me you got to eat HUGE to be HUGE.

swanso5 · Posted: Mon Jun 30, 2008 12:25 am Post subject:

- how heavy are your wts for you at home? are they challenging enough for you? why can't you go to a gym?
- full body workouts nare a shit load more times better then muscle splits
- 2 arm days?? not going to gain a pd doing them
- go to diet section and read "read before posting..." for food

houston - men don't take photo's of their biceps in the mirror...

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 715

I do!

john.macD · Joined: 01 Jan 1970 Posts: 10

just replying to your questions Laughing

. I can go to the gym but only for running machines. They want to see prove of 16 to get on weight machines which i cant do Crying or Very sad

. My weight suck they are only 5Kg and 7Kg but have been planning on getting heavier ones definitely. Also as your saying that full body workouts are better could you mabye post an example of some exercise i could do with my equipment at home.

P.s i have dumbbells and a machine called total trainer flex ( does quite a few parts of the body i think )

thanks alot

swanso5 · Posted: Mon Jun 30, 2008 10:54 am Post subject:

- how about if you say that you'll only do bodyweight exercises which is all you should be doing anyway at this stage

search "your body is a barbell" by alwyn cosgrove

Saranaeth · Joined: 01 Jan 1970 Posts: 2

cardio and aerobic excercises are actually a very bad idea if u want to gain weight. the way it works is ur body converts the left over calories into muscles. if u do calorie loss excecies like football/running/etc then u burn up all the calories. ur body will basically only grow if u overfeed it. and dont cut down too much on the fatty foods because fat is also vital to gain size. (healthy fats such as fish, peanuts, almonds, olive oil etc) stay away from junk carbohydrates like sweets and stick to bread and such. u need to eat the amount of protein to what u want to be, not wat u are just now. u take ur weight in kilograms and double it (or about the same as u are in pounds), and thts the amount of protein u SHOULD be eating every day, but if u want to gain muscle then u have to eat MORE than that. the recommended training regime is 3 times a week for at least an hour each session. and like i said before dont do aerobic excercises because they use up the calories ur body needs for building up. and about weights, there's a decent set tht JJB sell for around £30. (barbell, trust me ull need a barbell as well) anyway hope tht helped and ask me if u hav any more questions

Boss Man · Posted: Mon Jul 07, 2008 11:15 pm Post subject:

No that's not entiely true. Some Cardio exercises are acceptable for weight lifting, like Intervals sprints etc etc.

You don't need to do loads, but 2-3 30 min sessions should be fine for anyone.

Heck look at all the Cardio and jogging stuff boxers do, and some of them come in pretty darn shredded but meaty too, (relative to their weight class), and they're not juicing either.

swanso5 · Posted: Tue Jul 08, 2008 3:59 am Post subject:

depends on the cardio you're doing...

if your doing sprints, they're anabolic meaning they can buiuld muscle so i'd keep them in for muscle building but if your jogging then that's not gonna do anyone anygood anytime

steveabode · Joined: 01 Jan 1970 Posts: 27

Hi John

If the gym are happy to let you run there then I would be inclined to think that they'll also write you a plan for when you do hit 16. These people are supposed to be trained in physiology and as we don't have any pictures of you to assess body type and development it is nay on impossible to say what will be good for you. I will stress again that loading too heavy a weight onto yourself at only 15 might cause PERMANENT DAMAGE without supervision. Your eating and training must be monitored too.