Hello guys. First of all Im a 15 years old guy turning 16 in 3 months looking to get some muscle mass. I don't want to get huge like a bodybuilder I just want to build some nice muscle in the upper body (Nice chest , arms and abs) . . I do already have nice abs and pretty triceps due to working out for like 2 months(You might say I have abs because Im skinny that's partly true but I worked out as well to get them bigger as they are now.) I mean now I kind of look like this ( I have his chest ) but I want to get a little bigger. My workout is based on bodyweight exercises mixed with free weights. (My mom will let me go to the gym in like 2 years so this is the most I can do).
Workout: Monday, Wednesday and Friday: Triceps+biceps+chest.
Pushups with a 10 pounds weighted vest: 3 sets x 8 reps.
Diamond pushups: 3 sets x 5-10 reps
Wide grip push ups: 3 sets x 10 rep
Elevated feet push ups ( I elevate my feet really high): 3 sets x 5 reps
Push ups between 2 chairs with my feet elevated for upper chest: 2 sets x 5 reps.
Dumbbell perfect curls (16 lbs dumbbell) : 4 sets x 10 reps
Hammer curls: 4 sets x 10 reps
Chair dips: 3 sets x 10 reps.
And if my arms aren't dead I will do 5 pull ups.
Tuesday,Thursday, Saturday: Abs ( ab ripper x from p90x )
Diet: I eat like a monster I mean a LOT . I drink like 3 litres of water daily. I eat all kind of food except junk food maybe just once in a while , I tend to avoid sweets just dark chocolate preworkout.
Breakfast: 4-5 slices of toasted bread with butter and cheese and meat and 1 with honey.
Lunch: Soup + roasted pork or something + veggies or some pastas.
Dinner: Some meat ( depends on my mom xD) + corn
I eat fruits like peaches , watermelon , plumps, pears .
Suplements: Now Im off of suplements but I take magnesium with B6 , B12 . I will start taking magnesium again in 3 weeks.
So my question is will this workout build the muscles I want In like 6 months? When will I see gains? Thank you.
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07-21-2014, 05:42 AM #1
Teen looking for muscle mass (bodyweight workouts slave)
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07-21-2014, 05:48 AM #2
You still have a lot to know about weightlifting and how to get results from it.
Here's a good website for you. This is where I started.
www.stronglifts.comI never rep back.
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07-21-2014, 05:53 AM #3
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07-21-2014, 07:18 AM #4
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07-21-2014, 07:38 AM #5
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