arm strength 14yo
Moderators: cassiegose, Boss Man
arm strength 14yo
hi i have recently gone back to weight lifting after about 6 month, and im now having trouble been able to gain muscle and strength unlike last time.I was able to do 10reps with 18kg twice now i can do 10 reps with 13kg only once. so how can i speed up gaining strength and muscle?
Not much you can do, it's mostly genetics as to whether you fast gain or slow gain.
Just keep diet in check, and make sure you're feeding adequately. At your age approximately 1,600-1,800 cals a day is fine.
Don't forget to try and rain close to a meal, so you feed hungry muscles pretty soon after workouts, don't train until say 4:30PM for example then eat at 6:00PM or you'll lose some benefit from your nutrition, with regards to muscle recovery and improvement.
Just keep diet in check, and make sure you're feeding adequately. At your age approximately 1,600-1,800 cals a day is fine.
Don't forget to try and rain close to a meal, so you feed hungry muscles pretty soon after workouts, don't train until say 4:30PM for example then eat at 6:00PM or you'll lose some benefit from your nutrition, with regards to muscle recovery and improvement.