hey , im 14 years old. I work out at my house with 2 dumbells , barbell and a bench . i got the weights about 8 months ago and ive been working out every now and then but nothing serious.So now I've decided to make out a workout program to follow , but i need some advice on what type of exercises to do . im not going to use any supplements . ive been eating a lot of protein high foods and i know about the nutrition side of things . i am very active , i usually do about 3-8 hours of training with local sports (all cardio training)
STATS; bench;66lbs
squat;33lbs
deadlift;64lbs
curl;46lbs
bent over rows;64lbs
overhead press;24lbs
note: they are all 1 rep max.
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Thread: Workout for a 14 year old boy
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08-09-2012, 11:20 AM #1
- Join Date: Aug 2012
- Location: tipperary, munster, Ireland
- Age: 25
- Posts: 357
- Rep Power: 179
Workout for a 14 year old boy
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08-09-2012, 11:29 AM #2
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08-09-2012, 11:49 AM #3
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08-09-2012, 12:31 PM #4No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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08-09-2012, 01:45 PM #5
- Join Date: Apr 2012
- Location: London, England, United Kingdom (Great Britain)
- Age: 26
- Posts: 1,931
- Rep Power: 1304
Or you can do starting strength I do WS4SB and if you do sport you should try it out
Bench: 255lbs (115kg)
Squat: 320lbs (145kg)
Deadlift: 430lbs (195kg)
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." Vince Lombardi.
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08-09-2012, 02:14 PM #6
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08-09-2012, 04:03 PM #7
- Join Date: Sep 2009
- Location: Torrance, California, United States
- Posts: 311
- Rep Power: 254
haha not sure chicken pizza is a protein diet, but i catch your drift.
dude at 14, the best thing you can do it be consistent and eat really well. you are still growing so dont get up to anything too heavy for legs. also, try a little bulk. you may want to just get lean, and if so dont mind this, but right now you dont have enough mass to put on muscle. eat more, gain some fat, and lift hard, whatever routine you gotB/S/D
390/575/660
The challenge is the diet. The lifting is all done in your head. Physically resist temptation; mentally, don't let yourself fail.
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08-10-2012, 12:38 PM #8
- Join Date: Aug 2012
- Location: tipperary, munster, Ireland
- Age: 25
- Posts: 357
- Rep Power: 179
thanks ya im eating a lot of extra protein and carbs and trying to have a couple extra meals during the day but the thing is i can never put on a substancial amount of weight ?? i tried going for about 2500-3000 calories per day and i did that for about a month and i barely put on any weight is there anything im missing?. amm one more thing i've heard that lifting weights stunts growth in teenagers ??? anyone know if this is true or not ? thanks for the help
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08-10-2012, 02:24 PM #9
It's simple, really; if you're not gaining any weight, you're not eating enough. Doesn't matter how much you're actually eating, or think you're eating; you need to eat more.
amm one more thing i've heard that lifting weights stunts growth in teenagers ??? anyone know if this is true or not ?No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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