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I workout 5 days a week and 3 of the days at school our coach had us do compound lifts.

3x7 bench
3x7 lat lunges
3x5 hang clean front squat
3x5 push jerks
4x25 push-ups
3x7 squats
4x12...

For the sit-ups I have found when you have feet unsupported it's harder and a better work on the core because you don't use legs. You should lay flat on your back with every rep though

Add push-ups into your workout lots of push-ups. Look up dumbell pull down for chest. Push-ups work because you aren't pushing off with your traps like you do when you bench. Plus if you haven't done...

This is crazy... I was hoping for Kyle to like hit the weights and fight fire with fire XD...

Very helpful! I've been looking into being a personal trainer when I grow up. I take protein for the same reasons you said! I take it cause I lack protein in my everyday most of the time. I was...

Thanks

Thank you for actually giving advice and not trying to justify whether in ripped or skinny or what ever... I know I'm skinny to a 17 or 20 year old but for a 14 year old I do have good arms and chest...

I would stretch and workout my weak side with maybe 2 extra sets if it were me. Stretching prevents injury in the first place. If you can run sprints that would be a good idea to strengthen...

I've only been taking it a few days now, I bought 3 of them. It has good reviews and I trust that it will help. The best flavors for it are cookies and cream and chocolate peanut butter

Take one everyday even on off days. Take it after a workout when u have it. Why do you feel you shouldn't be taking them?

Everywhere I read they say do this do that. 1g of protein per body weight no .8 or .5... I weigh 130 5'7"... How much should I get in? I currently just get about 80g to 100g I would very much not...

I take body fortress whey. 30g protein cookies and creams tastes good, only $18 dollars for 2lb... I've also taken champion nutrition but it was like $30 dollars for 2.3 pound or so...

Ripped doesn't mean the same as jacked -_- low bf percentage is ripped

First find out if you are an Ectomorph (probably are) so if and when you find out that you are, ectomorphs have such high metabolisms so putting on mass is difficult. It would especially break the...

Dude tons of respect for this whole entire post of yours... Supporting yourself and age 16, being an Ectomorph fighting bad genes and winning man...

I agree stretching DOES HELP. I'm a sprinter who wasn't flexible at all but now I'm getting more and more flexible and getting faster (due to excellent coaching here at Walters)

Yes but when your muscles are warm from sprinting or lifting your muscles stretch easier in that specific muscle allowing it to stretch. So the 3-5 on one stretch is only if you are stretching...

Alright thanks I know I can put way more mass on but right now I'm cut and strong for what I look... Thanks for the advice and personal experience.

I'm a 14 year old athlete very lean 5'7" 130 pounds. I was wondering I want to have good muscles all around and be able to perform. Will big pecs slow me down as a sprinter or jumper? I already have...

Actually squats CAN but it is 100% preventable. Anything that compresses on your spine is going to need to be relieved by stretching. It is a long term thing though... It only happens when the...