Need your advice for training to gain good muscles?!


Question: Need your advice for training to gain good muscles?
I don't go to the gym, I have most of the equipments I use at home... But if there's anything else you suggest I do, I will go to the gym!
I do barbell bench press 4-5 sets a day, 12 reps each turn... ( 20 KG)
Also, butterfly, just like bench press... ( 3.5 KG each dumbbell)
Also, another exercise which I dunno what its called in English.. Could you please help me find out?
It's like bench press, but in bench press it's like this:

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In this one, it's like this:
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I mean, I get the upper part of the bench, a bit up, and then do the same exercise... (4-5 sets, 12 reps)

I'm planning to do crunches as well... Not doing that very much yet... Is Total Core any good??? Or normal crunches are better?

My other info is:

Height: 1.85 (m)
Weight: 69 (kg)
Age: 15

Answers:

Best Answer - Chosen by Voters

You are still too young to really gain size. The only way to get big is to lift heavy, cheat, bounce, use momentum, visualize, force reps & work every set to COMPLETE failure. That, and eat LOTS of slow metabolizing carbs. There are no short - cuts.

Long - time, screaming hardcore bodybuilder. At 5' 9'" weigh in at a solid 216 lbs. with a 48 1/2" chest, 30 " waist, and 19 1/2" arms cold. Ex Title - Holder X 2. Curl 155 lbs. on the EZ curl bar for 11 - 13 reps. Took YEARS to get to where I am.




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