Im 15, how do I bulk up?!


Question: Im 15, how do I bulk up?
Im 15, and 5'8 and weigh about 56kgs (approx. 130 pounds). I feel small for my age and I know I cant control my height so I want to bulk up a bit. I have access to a chin up bar, dumbells, curl bar, barbell(but not bench). What are some good exercises to be doing and also what foods should a be eating a lot of?

Answers:

I admire that you are at such an age and yet you want to bulk up instead of lose weight :)
You will need to Eat alot of high protein and Carb foods (Eggs, Chicken, Fish, Pasta, Beef, Meatballs in pasta lol) they allow you the energy you need to strength train without harming your body.
Do not workout the same muscles everyday and do not only strength train because you still want to maintain your body
For exercises you can look up on youtube many dumbell or barbell exercises such us flat dumbell flies and skull crushers but you should mainly focus on abs since all girls want nice stomaches :) and legs
Wall sits are great to see how good your Legs are in strength (stand against a wall and squat down like your sitting in a chair (if you last more than 3 minutes you are amazing :))
and since you basically have no fat you can dive right into crunches and side bridges which will help strengthen and bulk up your abs (id say do around 50 crunches a day)
Only do strength training for one day, the other day take a 15-30 minute jog as your workout and it still strengthens your body.

But also do the exercises with the dumbells and barbells but do not lift more then you are able, always have a spotter while using the barbell too :)
Hope i helped :)

A 14 year old girl :)



At 15 you may not bulk up as much as you want to, your body may need more time to become muscular and bulky as you desire...
but be careful how much you lift, as your bones may not be as strong to sustain the stress

eat 4 to 5 small meals, healthy of course, so no fast food or coke and coffee!

weight train using weights enough 6 reps....
do shoulders, chest day 1
arms and legs day 2
rest day do cardio of about 20 minutes like power walking or skip rope




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