How much muscle/strength can I build?!

How much muscle/strength can I build?

I'm 15, 6'0", 146lbs. and skinny as hell (it runs in the family-my grandfather was skinny but strong as a bull) If for some genetic reason it would be hard for me to build visible muscle, what would be the best things to do to get stronger. (don't just say 'good diet, exercise' more detail would be appreciated

btw, I have mild scoliosis in my lower spine and a muscle spasm around my lower right shoulder blade so keep that in mind thx.

3 weeks ago
What kind of info?

When I said the thing about dieting I just meant go into more detail which you did- Thanks.

I am a natural hardgainer, genetics can be a pain, but they won't stop you from getting stronger.

I put on 20lbs in 2 months. Increase your calorie and protein intake. You should add about 500 calories a day for starters. At least 1gram of protein per 1lb of body weight, every day. It gets hard, but chicken is your friend.

You would also benefit from a protein shake, mix it with skim milk, whole milk has too much fat. I know this from experience, too much of the weight I had put on is fat. Skim milk should still have 8grams of protein per serving, plus it is lighter on your stomach.

If you do this protein diet as you work out, your results will be good. Your muscles will grow some, but not a lot. If you have a thin frame that doesn't mean your muscles will not grow, it just means in the end you might look more like Bruce Lee than Arnold Schwarzenegger.

Excercises that are known for building good muscle:
Bench Press
Squats
Deadlifts

You say you have mild scoliosis in the lower spine, that's something to watch out for. But, you can still workout, ask your doctor to be positive. Do these three workouts, use a little less weight than you think you can do, just focus on form and movement. I recommend getting the book Starting Strength, by Mark Ripptoe (http://www.startingstrength.com/).... His book will teach proper form and help avoid serious injury. Many people have had awseome gains using his book.

I would also recommend using creatine. Creatine helps the body absorb all the protein you take in and repair the muscle from working out. Take creatine immediately post workout, then wait 30-45mins and consume a post workout protein shake and a high protein/low fat meal.

This is only some advice, I have been doing this for 2 months now and I am up 20lbs and a ton stronger than I was before. I get people all the time telling me they can see the weight in my face and my arms look bigger. :)