Guys, Tips for weight (muscle) gain?

[Anonymous]

For now I just have myself and a 10 pound dumbbell..
I need tips! I'm 15 years old, 5'9 135LBS..
I'm playing safety for my JV Football team..
Any suggestions on what I should do to build some muscle? Is my weight and height okay for my age? Any help is appreciated.. Thanks!

[DaddyRollingStone]

Go to a gym and lift weights. After your beginner gains stop you're going to want to start bulking, you're going to eat more calories than you burn in a day, and keep working out. You'll do this for a few months while putting on weight. You're going to put on fat, it can't be avoided, so after bulking you will cut, cutting is the same idea as bulking except you eat less calories then you burn so you lose the fat you have gained. You'll lose some muscle while cutting but it won't be like the way you were before you bulked. Some programs people recommend are SS+GOMAD which means the weight lifting routine of Starting Strength (you can find this online for free) and the diet routine of Gallon of Milk a Day, which is pretty self-explanatory but you should research it yourself more before trying it.

For bulking, if you need 2000 calories a day then you will eat 2500 a day.
For cutting, you will eat 1500 calories a day instead.

Of course you should do all of your own research to figure out what will be best for you, this post is just meant to give you a general idea of what you would want to do.

[Iron_Man]

Join a weight Gym or use your high school weight gym for free. 10 pound dumb bells are for girls and kids, you have to work on your speed do a lot of fast sprints at full out speed, hit the weights hard and drink a lot of super high quality protein shakes don't buy the cheap stuff, keep working hard 5 to 6 days a week get mean and work hard so you can move up to the varsity and start for them.

[Asker]

Thanks! Yeah I know they are light weight but I can go to gyms but I'm only 15 I can't drive there 5 or 6 times a week so what could I do with 10 pound dumb bells?

[Iron_Man]

Can you get a ride or take a bus? If not can you buy a set of home weights?

[Asker]

I have a bench press and it's newer, the one where you don't need a spotter.. I don't know if it's like the real bench press.. Any tips on how I should be lifting with it?

[Iron_Man]

Get a barbell and some weight plates and start Bench pressing on your Bench it will pay off for football.

[Asker]

Thanks for the tips, what protein brand do you reccomend?

[Iron_Man]

These are very good
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store.bbcomcdn.com/.../...original_X_450_white.jpg

[Iron_Man]

Thanks for MH my friend

[Streamhopper]

Cannot stress protein enough on this. Cut back on the carbs (but no need to eliminate them, you need the energy) a bit. But protein is what builds and repairs muscles, so you're going to want that. Supplement with a protein shake within 30 minutes of your workout for best effect. Try to alternate your workouts so you work your upper body one day, lower body the next. That'll give your muscles time to heal. Creatine will help, too. Add that into your protein shake. Either whey protein or soy isolate is fine; soy may be a little easier to digest, but they both do the same thing.

[Asker]

Thanks man, great answer.. Exactly what I was looking for.. Any specific brand of protein that you can recommend?

[knightengale]

I recommend something as simply as doing freelectics (google and youtube for details).

Then increase your protein intake. The rest will come simply with that :-)

[Asker]

Great program.. It's a app! Awesome thank you!

[knightengale]

You're welcome.
I've been doing it for 10 months, used to do weights and bars etc, and found the performance and strength and muscle changes with freelectics was hugely better for me.

Also take a simply whey protein shake of you need extra per day. But don't take too much you'll just "process it" through :)

[maiez]

You need to eat a lot more calories and exercise often

[Anonymous]

You'll have to get some more weights or join a gym cuz 10 lbs ain't gonna cut it.

Also eat a lot of food cuz your muscles won't grow without extra calories.