I am 17 and i want to gain weight by hitting the gym and taking supplements?!


Question: I have been working out for the past 3 months. Sometimes i slacked off a week and go once and sometimes i don't and hit the gym 2-3 times for about 45 minutes a session. I consume Vertex Creatine and Muscle Juice Protein. I went from 165lb to 175lb and i am 6' 0" tall. My main focuse is to inrease the volume of my upper body. I haven't had a working out plan, I only did dumbbells and some upper body machines and what ever i felt like doing.

I do not smoke or drink and i eat well and i want some advice because i am not satisfied with what i am doing and i could use my time at the gym doing excerises that will give me bigger results.

I want to stop slacking and have good workouts and constantly put on some muscle in especially my biceps and triceps .

Can someone help me find a good 30-40minute upper body work out and what food i should stay away from and how much i should eat / drink daily to get the best results? I am still going to be consuming the suplements and my body has no fat


Answers: I have been working out for the past 3 months. Sometimes i slacked off a week and go once and sometimes i don't and hit the gym 2-3 times for about 45 minutes a session. I consume Vertex Creatine and Muscle Juice Protein. I went from 165lb to 175lb and i am 6' 0" tall. My main focuse is to inrease the volume of my upper body. I haven't had a working out plan, I only did dumbbells and some upper body machines and what ever i felt like doing.

I do not smoke or drink and i eat well and i want some advice because i am not satisfied with what i am doing and i could use my time at the gym doing excerises that will give me bigger results.

I want to stop slacking and have good workouts and constantly put on some muscle in especially my biceps and triceps .

Can someone help me find a good 30-40minute upper body work out and what food i should stay away from and how much i should eat / drink daily to get the best results? I am still going to be consuming the suplements and my body has no fat

here's the workout i do for wrestling n it will definitely help bulk up...for upper body, do all types of latpulls, benching, n tricep pull downs-or any machine that works on triceps
first for latpulls, start at like 70 lbs, do 10 reps, then up to 80, do 10 reps, n so on till u reach like 170-180 lbs n from here try to do 5-10 reps-this will get tiring after doing all the reps from 70lb-->180llbs, for benching do same thing start at like 100lbs, do maybe 15-20 reps, then up to 110 do ten reps so on till like 180-190 llbs or more if u like, then end the upper bdoy workout with triceps biceps w/ the dumbells n tricep pulldowns n see how many u can do, repeat this process after like 10-20min rest...lol it may or may not seem alot depending on u but this helped me bulk up, n ur arms n chest will ache...but the end result will be worth it! oh n btw, keeping off like protein shakes/drinks n some carbs will b good to get some nice definition in abs, arms, chest etc...





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