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I went from a super strict bulkish diet and i was completley shut down on it. I am 14 years old i neer went out to eat and ate te same foods. I felt weak but my muscles were hard and everybody sayed...

Work out 6 days a week.
Like 15-20 sets a bodypart
legs shoulders abs
Chest bicepforearms
Back triceps abs (20 minute intense cardio)
legs shoulders forearms
Chest bicep back abs
Triceps...

increase weight every week

i weigh 132 and 14. and I bench 210

man mine get sore but sometimes I feel like They get smaller. The muscle looks bigger but how do you get the gastonemous to stick out when unflexed.

I dont need a shoulder press/side raise.
Does anyone know a shoulder workout for mass tone and getting that muscle bigger. I want to overload it and really improve that muscle
So any amazing...

6 eggs
bowl of oatmeal
split pea soup
brown rice cheese
pasta and cheese
protein shake
bowel of oatmeal
chicken and veggies
chicken and veggies
almond butter on oatmeal

You could barely pinch an inch of fat of him. Id say 9%. Just lift heavier every week and build muscle

took me a long time. But heavy weights!!

On a Bar where you have safety. it weighs 20 lbs. I can
Bench press= 190
and squat= 210
Ok form and maybe 3 reps
I am almost 15 and I weigh 132 and eat 10 times a day.
Is this good. Should I...

its amazing. Gave me great results

looking fine. But it is not the max, because in the summer it will look more defined because of the tan but keep up the good work.

Any tips for bringing meals to friends/ partys and not looking weird. Or if you have a date at your gf's house and you want to bring your own food.

Cold showers do the trick for me. Look like a pro bodybuilder after showers

Do you want to make real gains.
Workout 6 days a week. This really helped me. It helped me more in 2 months than 2 years.
Legs shoulders abs
Chest biceps forearms
Back triceps abs
Legs...

3 bench press
3 incline
2 close grip
3 flyes
3 decline flyes
3weighted dips

Im 13 and have 13 inch biceps and 13 inch calves and 11 inch forearms am i weak or small

I am 13 i rest a lot and i know how not to stunt my growth i am 5ft 3 120 pounds have natural wode shoulders wide back.

I can deadlift 2 75lb dumbells max
Bench about 2 40 lbs dumbells 5 reps...

Well not 11 sets maybe like 15 somedays and 12 others

I have been working calves for a while now doing like 11 sets 3 front calve pulls. 3 sets standing calve raises 3 seated calve raises and a pyramid set of 6 calve presses. Havent seen any change...