How can i gain muscles fast??!
Question: Ok im 14 years old 138 pounds and want to go out for the football team in high school and need muscles. I heard you need to get some protiens or something after worksouts but what kind of food canu please tell me! Also can you write me down a effective workout scheudle. Thank you. ( and please no saying you're too young you gonna mess up your body I know what im doing)
Answers: Ok im 14 years old 138 pounds and want to go out for the football team in high school and need muscles. I heard you need to get some protiens or something after worksouts but what kind of food canu please tell me! Also can you write me down a effective workout scheudle. Thank you. ( and please no saying you're too young you gonna mess up your body I know what im doing)
here ya go, everything yo need to know to get started. you'll start to see results in about 2 weeks or less.
diet and supplements:
Put yourself on a high protein diet. eat at least 5 small, high protein meals a day (some of these can be protein bars or shakes). Also, invest in creatine, NO and glutamine. take creatine and NO just before you work out and glutamine just after. My favorite products are these:
protein: ON's 100% Gold Standard Whey (for during the day)
Cytosport's Muscle Milk (just before bed)
Creatine and NO: BSN's NO Xplode
Glutamine: BSN's Cellmass
Workout:
workout as often as possible, 4-6 days a week. not everyday, though. you could overtrain. workout for about an hour, but not more, again you could risk overtraining.
make each set 2 opposing muscle groups, ie. chest/back, biceps/triceps, upper abs/lower abs. this way, you get more work done in less time and you dont have to wait between sets.
Cycle weights. for the first 2 weeks, do low weight, low set, high rep. for example 20lbs bar curls followed by 20lbs lying tricep extensions 3 sets 10 reps.
next 2 weeks mid weight mid set mid rep. in our example 25lbs BC's followed by TE's 4 sets 8 reps.
next 2 weeks high weight, high set, low rep. our example again, 30lbs BCs followed by 30lbs TEs, 5 sets 6 reps
rest 1 week and start over.
you will start to see results in two weeks or less. and if you continuously change your workout as i've described, the results will continue to come.
And, don't forget to cardio!
educate yourself to learn more. read some books (i recommend the body sculpting bible for men) and visit bodybuilding.com. this is what i've found works best for me through EXPERIENCE, so the more you learn, the more you can expiriment and discover what works best for you
your to heavy. im fourteen and i'm 82 lbs but thats why i'm a girl. you should do this twice a day:
200 crunnches, 200 pushups, 200 chin ups, 2 minutes straight of pushing all your might onto a wall, and lifting a full laundry basket up and down 200 times (or benchpress if you have one)
As far as diet goes, eat less carbohydrates(breads, sugary snacks, pastries) and more lean protein(chicken breast, lean meat, fish, eggs/egg whites, milk, cheese, peanut butter, beans) and vegetables. This will help lose the fat you have and replace it with muscle.
Exercise: lots of cardio-running, repetitions of lifting weights, and also look into interval training(where you switch from cardio to strength training and back--keeps your heart rate up the whole time)
Don't lift extra heavy weights, unless you're at a good height. Working out a lot at your age hurts your growth spurt, and being tall is good for football.