Starting to work out and I need some help?

[Sean638]

I am 14 years old and have always been very short so the only types of working out I did were pushups sit-ups and pull-ups in fear of stunting my growth. It was never a very serious part of my weekly plans

Now that I'm a bit taller and puberty has been starting to kick in i am ready to start doing some lifting. My dad has set up a machine that will allow me to do bench press leg press and probably more that I don't know about. Anyway my question is what should I start doing. In hoping to have a decent body for next summer (a whole year) and for soccer. I have very little body fat and I look like a twig without muscle or fat. What dietary changes should I make to help Enhance the speed and effect of my muscle growth and definition Also how often should I workout and how do I figure out my reps and sets etc. thanks in advance

[MrHitch]

Listen kid, first off don't follow any of the advice by idiots below, you will remains a twig.

First things first, putting on muscle mass takes time and it also depends on genetics. But in a nutshell, you wanna put on pounds of muscle mass? Eat a healthy balanced diet, keep your protein intake up and LIFT! For now, focus on compound lifts only, you will gain size, don't worry about isolations yet!

Compound- Squats, Deadlifts, pushups, military press, incline bench press, chin ups, pull ups, barbell rows, close grip bench press, lunges.

Pick any body part, dedicate 30-45mins for workout, pick 3 exercises from top and hit it 6 sets each, with progressively increasing weight. So something like 14,12,10,8,6,4... in a month you will fill out your damn shirt, don't be a pussy, and remember, FORM is everything, so LIFT, EAT, HYDRATE (water only) and SLEEP (6-7hrs).

Tell me if you are still skinny in a month...

Oh and FYI, the whole growth stunt thing, its old wives tale, all bullshit. good luck!

[Sean638]

You just warned a best answer. Thank you so much. The rest of the answers nearly made me laugh. This seriously helped. Thank you

[Sean638]

It won't let me select MHO yet. But you earned it

[MrHitch]

Well thanks, and better select MHO sooner or later!! Keep your focus on range, focus on the lift and keep them coming. I started at your age, then had to stop when I flipped my bike doing 140 in freeway, I was 22, started lifting 6yrs later and its like I never forgot. Now I am 194lbs of pure muscle, 8% bodyfat (for summer only, its unsafe otherwise) and my lifts are insane. FUCK BENCH PRESS, its for show offs and pussies, when someone tells me they bench 250, I tell them I SQUAT 650LBS!! Now WHO IS THE BITCH? Remember mans true strength is in squats and deadlifts, not freaking dumbbell curls... Cheers!

[DoubleDown20]

Lot of stuff you can find online doing a google search. What you eat will have the biggest effect at your age. You should eat before and after you workout.

If your dad is big into working out and has set you up on a machine already I am sure he will gladly help you more. Does your school have a gym you can go to two or three times a week?

Make it a good habit now and by the time your my age you will be in a great position.

[Anonymous]

swimming is really good for you:)

[Anonymous]

Pray to god ;) #trolololol

[katydollxx]

cardio more

[MrHitch]

You know he is not trying to accentuate his waist line... he is trying to become a man and put on SERIOUS MASS! and you know how "shed" mass? By doing fucking CARDIO! Go learn about bodybuilding and then give advice! Your bad advice could had turned him from a twig to a coat hangar!! Christ

[Sean638]

Thank you MrHitch. Luckily I'm educated enough to know that cardio will never give me muscle mass and will probably just burn the little extra fat that I have. Literally doing the exact opposite of what I want. Lol