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  1. #1
    Registered User oscarodw's Avatar
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    Workout for a 14 year old boy

    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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  2. #2
    Crazy Kraut ktj4l's Avatar
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  3. #3
    Registered User Engineer_Guy's Avatar
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    Originally Posted by ktj4l View Post
    ^^ This
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  4. #4
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by ktj4l View Post
    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.
    No brain, no gain.

    You can't out-train bad nutrition.

    "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

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


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    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  5. #5
    Registered User thenewguy23's Avatar
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    Or you can do starting strength I do WS4SB and if you do sport you should try it out
    http://forum.bodybuilding.com/showthread.php?t=146926083 - GO TO THIS THREAD

    Bench: 190lbs (86kg)
    Squat: 285lbs (130kg)
    Deadlift: 308lbs (140kg)

    "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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  6. #6
    Registered User gb8719's Avatar
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    Originally Posted by ktj4l View Post
    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.
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  7. #7
    Registered User danamerican's Avatar
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    Originally Posted by gb8719 View Post
    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
    B/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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  8. #8
    Registered User oscarodw's Avatar
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    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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  9. #9
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by oscarodw View Post
    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.
    No brain, no gain.

    You can't out-train bad nutrition.

    "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

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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