Workout for a 14 year old boy

[oscarodw]

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.

[ktj4l]

Do this: http://forum.bodybuilding.com/showthread.php?t=4195843

[Engineer_Guy]

Do this: http://forum.bodybuilding.com/showthread.php?t=4195843

^^ This

[ironwill2008]

Do this: http://forum.bodybuilding.com/showthread.php?t=4195843

Another vote for ^^^^ this. All the exercises are adaptable to either barbell or dumbbells.


Don't forget to eat; you're in the prime of your life's growth cycle right now. Be sure you're adequately fueled, every day.

[thenewguy23]

Or you can do starting strength I do WS4SB and if you do sport you should try it out

[gb8719]

Do this: http://forum.bodybuilding.com/showthread.php?t=4195843

Voting for this as well.

Also eat like a beast. Aim to consume a pile of protein in every meal of the day.
If pizza is for dinner then opt for chicken pizza.

[danamerican]

Voting for this as well.

Also eat like a beast. Aim to consume a pile of protein in every meal of the day.
If pizza is for dinner then opt for chicken pizza.

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 got

[oscarodw]

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

[ironwill2008]

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?.

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 ?

This is a myth. If you start training on the linked beginner program, and you follow it's instruction as to starting weights and how much to add each week, you'll be okay. Of course, you must use good exercise form at all times.