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Olympic lifting will do the most for your vertical. Work cleans, snatches, and an assortment of plyometrics. I threw shotput and discus in high school and was quite good with the disc, my standing...

Just plain, straight up 99% or 100% pure creatine monohydrate. It's cheap, and completely tasteless. You do not benefit from a flavored, much more expensive variety.

I agree. You can supplement that cup of coffee with a Vitamin B Complex pill for a few more pennies. That's been my PWO in the past, though I can't say I've ever tried a commercial PWO to compare it...

Eat a high fat diet. Peanut butter by the spoonful, whole milk, red meat, etc.

Creatine should help to make your muscle cells larger, but not to make more of them. 300-500 calories above maintenance is low enough to be insignificant when considering the error in calculating...

I don't know how exercise would affect cholesterol, but my advice is to tell them to cut out all trans fats and increase their intake of other fats (saturated and unsaturated). Avoid canola oil....

I'm just surprised that he's going to be 17 after just being 16!

I expect you are quite skinny between the ears

If they aren't toned already (with you being so light), then maybe never. You aren't doing much to really make any significant gains in your legs.

Good to hear. I recommend a high fat diet as well, anything but trans fats. Knee pain sucks, mine really develops if I ever get the crazy idea to do some running

+1
It's also pretty consistent across the board in any endeavor to develop the fundamentals first (in this case building muscle) and then fine tune to become advanced (get cut). If someone is...

Staying out of the OT debate here, the answer to your question is that you should bulk. You look little from the front, unlike most people, you should focus more on your chest and arms vs. back at...

It's hard to estimate bodyfat when you have no muscle. You need to do a lot of bulking. I'd say at least a year of bulking.

Try to imagine the Olympic lifts like doing a standing vertical leap (just with the bar in your hands). You can try jumping as high as you can and will notice that you will have great form for the...

I take a glucosamine/MSM supplement I get from Costco once a day. After running out, I stopped taking it and my knee pain returned, started taking it again and it had greatly reduced after a couple...

Could be the plica band. It's what cases my knee pain: www.ncbi.nlm.nih.gov/pmc/articles/PMC2684145/

Hip drive is alright. You could work on being more explosive (though I think it might have been because the weight was light for you). Try to drive your elbows up faster, they are lagging behind when...

I'm not getting the video to work.

Reverse curls and chin-ups. Especially the chin-ups should break your plateau.

Try to get a pic with your legs even and all in one mirror. Or better yet, have somebody else take the pic. Chest looks good.