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[Oxidane]

I am 13 years old and I weight 140 lbs. and height 5'6". I train with 20 lbs. dumbbells. I want to know if this routine will help me build big muscle. I train six days a week. I stretch after my exercises. I sprint/run twice a week.

ABS
20 - Dumbbell Oblique Side Bends
100 - Straight Arm Crunches
50 - Lying Leg Raises

CHEST
10 Dumbbell Flyes
10 Dumbbell Press

TRAPS
8 Shrugs
10 Upright Rows

FOREARMS
8 Standing Dumbbell Reverse Curls

SHOULDERS
16 One Arm Side Deltoid Verticals
16 One Arm Side Deltoid Laterals
16 One Arm Front Deltoid Dumbbell Raises

TRICEPS
10 Pullovers
10 Extensions

BICEPS
8 Alternating Dumbbell Curls
8 Alternating Hammer Curls
8 Dumbbell Concentration Curls

[HOUSTON TEXAN]

Terrible routine. You don't even hit the biggest muscles, legs or back. Your only 13, before you start lifting weights make sure you can at least do 20 perfect inverted rows.

[swanso5]

search "your body is barbell" by alwyn cosgrove and do that instead mate

houston - great response but help him out too

[Oxidane]

Wow now I feel bad. But what do you mean I don't hit the biggest muscles? If I workout these muscles, I'll have my big chest, abs and arms, right? (By the way I don't want a big back and big legs, I'm not a bodybuilder)

[Christopheel]

[quote="Oxidane"]Wow now I feel bad. But what do you mean I don't hit the biggest muscles? If I workout these muscles, I'll have my big chest, abs and arms, right? (By the way I don't want a big back and big legs, I'm not a bodybuilder)[/quote]

lol,

YOU NEED TO TRAIN WITH BALANCE OR YOU WON'T BE ABLE TO WALK AT 40 AND YOU WILL HAVE POOR TO NO RESULTS IN "BEACH MUSCLES"

i don't want big legs, blah blah blah, guy, train leg and back, heavy compounds and you'll have a pair of arms and chest ...

Search your body is a barbell, T-Nation article, also post your diet sample.

[Oxidane]

[quote="Christopheel"][quote="Oxidane"]Wow now I feel bad. But what do you mean I don't hit the biggest muscles? If I workout these muscles, I'll have my big chest, abs and arms, right? (By the way I don't want a big back and big legs, I'm not a bodybuilder)[/quote]

lol,

YOU NEED TO TRAIN WITH BALANCE OR YOU WON'T BE ABLE TO WALK AT 40 AND YOU WILL HAVE POOR TO NO RESULTS IN "BEACH MUSCLES"

i don't want big legs, blah blah blah, guy, train leg and back, heavy compounds and you'll have a pair of arms and chest ...

Search your body is a barbell, T-Nation article, also post your diet sample.[/quote]

Look I'm just a 13 year old dude who wants to have a little muscle. I only have dumbbells, and I eat what my parents cook. I eat fruit between that, but I don't have 6 meals a day stuff.

[Oxidane]

[quote="Oxidane"][quote="Christopheel"][quote="Oxidane"]Wow now I feel bad. But what do you mean I don't hit the biggest muscles? If I workout these muscles, I'll have my big chest, abs and arms, right? (By the way I don't want a big back and big legs, I'm not a bodybuilder)[/quote]

lol,

YOU NEED TO TRAIN WITH BALANCE OR YOU WON'T BE ABLE TO WALK AT 40 AND YOU WILL HAVE POOR TO NO RESULTS IN "BEACH MUSCLES"

i don't want big legs, blah blah blah, guy, train leg and back, heavy compounds and you'll have a pair of arms and chest ...

Search your body is a barbell, T-Nation article, also post your diet sample.[/quote]

Look I'm just a 13 year old dude who wants to have a little muscle. I only have dumbbells, and I eat what my parents cook. I eat fruit between that, but I don't have 6 meals a day stuff. I checked out the Your Body Is A Barbell article, seems kinda nice, I might try it, but it doesn't seem to build muscle...[/quote]

[Christopheel]

Okay I'll be nicer on that reply.

First, your muscle grow when your not at gym/home. Train recover from your training with proteins, sleep. You know that if you eating poorly you will surelly be overtraining really fast. Long and "pumping" workout are not good for mass, even more at 13 and more when we begin. If the more work we do the more mass we gain I would be hitting the gym 5 hours everyday lol, but laws of the nature, one hour of intense training every other day is what we can handle for optimal results.

You need proof ?

I've been training one year with "parents nutrition" and hitting my muscle with 5-6 exercises each and tons of rep/set. After the year ? I had an back injury, sleep disorder and I miss my secondary 4 lol ... Gained about 10 lbs of fat too, so there I was at 160lbs, muscles ? well, not a lot.

Now, I've take my infos, 8-11 months ago I started this seriously, a smart program, a better nutrition etc. (Yes me too at first I was skeptical, I was saying that I only wanted some big arms ...) and I,ve cut 10lbs of fat to 150Lbs then increase my muscles mass to around 180lbs-183lbs

You can take your informations somewhere else, but all will lead you to something similar ...

For nutrition as a teen, just between you meal, bring a cup of milk to have at least a bit of proteins during school. After workout if you can't have whey, milk can do the job there too.

[Oxidane]

[quote="swanso5"]search "your body is barbell" by alwyn cosgrove and do that instead mate

houston - great response but help him out too[/quote]
In that "your body is barbell" you don't use any dumbbells! Could you just give me a 7 days great workout routine maybe including sprints and weight lifting (dumbbells and self weight) stuff like that?

[Christopheel]

Yes true, you need to start with Body weight training before hitting weights ...

[Oxidane]

[quote="Christopheel"]Yes true, you need to start with Body weight training before hitting weights ...[/quote]
Well now if me routine ain't good, could you give me a 7 days routine with dumbbells and some self weights, please?

[Christopheel]

You want a mix. Okay ...

A

Frog Jump (You stand on place and jump and get your ass really deep ! )
DB Deadlifts
Lunges Variations (Be 100% sure to have the right form)
Bent Over Standing DB Row ( Be sure to have the right form here)
DB Bench Press or floor press if you don't have a bench

B

DB Sumo Stance Deadlifts
One Leg Squat, you can use DB weights if you're able to do 3 sets of 20
each leg)
Lunges Variations
One arm DB Row
Push Ups, real one ! don't cheat.

C

Stiffed Legs DB Deadlifts
Lunges Variation
DB Overhead Shoulder Press
Diamond/tiger Push Ups, here too don't even try cheating !
Farmer Walk with DB

A
HIIT (Find a calm road, sprint ~50M and then walk back, sprint again until your speed is less than 75% of your fastest)
B
OFF
C
HIIT
Off



That would Make you rock muscles ... and lean six pack if your diet isn't shit !

[Oxidane]

[quote="Christopheel"]You want a mix. Okay ...

A

Frog Jump (You stand on place and jump and get your ass really deep ! )
DB Deadlifts
Lunges Variations (Be 100% sure to have the right form)
Bent Over Standing DB Row ( Be sure to have the right form here)
DB Bench Press or floor press if you don't have a bench

B

DB Sumo Stance Deadlifts
One Leg Squat, you can use DB weights if you're able to do 3 sets of 20
each leg)
Lunges Variations
One arm DB Row
Push Ups, real one ! don't cheat.

C

Stiffed Legs DB Deadlifts
Lunges Variation
DB Overhead Shoulder Press
Diamond/tiger Push Ups, here too don't even try cheating !
Farmer Walk with DB

A
HIIT (Find a calm road, sprint ~50M and then walk back, sprint again until your speed is less than 75% of your fastest)
B
OFF
C
HIIT
Off



That would Make you rock muscles ... and lean six pack if your diet isn't shit ![/quote]
Wah man, thanks, and my diet is great for a 13 year old dude, so I might get some small demarcation in the abs but man thanks I'll try that.

PS: DO I HAVE TO STRETCH IF I WANT TO BUILD MUSCLE? IF YES, WHAT KIND OF STRETCH? WHEN DO I STRETCH? WHAT DO I STRETCH?

[Christopheel]

Stretch, not really lol ...

and for diet remember, if you can't take solid proteins between your meals take milk same thing for post-workout, easy and cheap way to do it. Because you know that we need theses proteins to build rock-hard muscles.

Keep us update

[Oxidane]