I am 15 years old, skinny with some hip fat which is not my main concern. I am only 145 pounds so I feel like I really need to build muscle to feel good with my body. And to the people who remember from me before, I'm not going to bring up my testosterone because I don't like to make excuses for myself anymore. I only have one dumbbell at home and I cannot go to a gym so I made a mostly - calisthenic chest and arm workout. I am still making the workout for the other muscles but here is the arm and the chest workout.
Arm (repeat 3 times)
Curls - 8
Chinups - 10
fist turning curls - 12 (pretty much turn with your fingers facing you while doing the curl and turn back when going down)
Shoulder curls - 10 (bring the dumbbell to your opposite side chin while only moving your forearm)
weighted chin ups - 5
weighted bench dip - 20
dips - 7
Chest (repeat 3 times)
Incline pushup - 5
pushup - 10
dips - 5
PT pushup - 10 (pushup using a power tower)
Floor press - 10 per arm
close grip dumbbell press - 10
ring pushup - 5
Is this a good starter routine for my arms and chest to build some muscle? My legs are fine because I used to cross country and am about to do track. Another question is, what free website should I use to calculate my diet? Thanks for responding.
|
Thread: Want to Build Muscle at 15
-
11-13-2020, 05:12 PM #1
Want to Build Muscle at 15
-
11-13-2020, 05:24 PM #2
-
11-13-2020, 05:25 PM #3
-
11-13-2020, 07:17 PM #4
-
-
11-13-2020, 08:14 PM #5
You don't need:
3 variations of curls
Both weighted and unweighted chin ups. They should be done before any curls.
2 variations of dips. And if you choose bench dips... bye-bye rotator cuffs.
6 horizontal presses
You need:
A vertical press
A horizontal pull
Despite what you say, you need to train lower body. Saying you used to run cross-country and are about to start track is a red flag. The better the runner, the longer the event distance, the smaller the muscles tend to be.Am I therefore become your enemy, because I tell you the truth?
Galatians 4:16
-
11-13-2020, 08:57 PM #6
-
11-14-2020, 05:35 AM #7
-
11-14-2020, 11:32 AM #8
-
-
11-14-2020, 06:09 PM #9
-
11-15-2020, 11:41 AM #10
Well for a start thats not bad.
Bodyweight exercise is good but will only take you so far.
I would as your doing try many different variations to challenge you even more.
In the mean time i would slowly gather some kind or rack,barbell and plates.
I know this may take time with current conditions but make it a goal if mass is what your after.
Compound movements(squat,bench press,deadlifts,rows,overhead presses)will take you far with your goal but you have to have the equipment.
In the meantime do your home work and search for all the things you can do right now and implement some.
Good luck.
-
11-15-2020, 04:56 PM #11
Thank you. Ill figure out a way to go to the gym later on. I am not trying to get bulky with muscle; but I am trying to not be skinny and have noticeable muscle, and I think I can achieve that with bodyweight exercises and a dumbbell. But a question is, do you have a good nutrition and calorie calculator online which is free?
-
11-16-2020, 07:39 AM #12
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
"bulky" usually means having both muscle and too much fat.
So you need the same amount of muscle but also need to lose the fat - then you'll look lean and toned.
It's hard enough to achieve this, never mind what competitive bodybuilders do. So it makes sense to use the best methods possible. You can make some progress towards your goal with limited equipment but it will be harder and take longer. Join a proper gym as soon as you can.
-
-
11-16-2020, 07:46 AM #13
-
11-16-2020, 07:48 AM #14
-
11-16-2020, 09:05 AM #15
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
You really don't need one. I don't think it's necessary at your age when young men approaching the hormonal peak of their life can grow despite eating garbage.
Just get 3 good meals a day consisting of whole foods like meat, eggs, dairy, beans, vegetables, nuts, wholegrains, fruit etc. Eat to appetite, moderate junk food and processed foods (which doesn't mean forbidding yourself these things, they will not harm your results).
-
11-17-2020, 06:24 PM #16
Thank you. Ill still count calories and prioritize protein, because it isn't much of a hassle and I sometimes think my hormones are not balanced (but thats a different story)
I also managed to convince my mom to let me go to the gym when Corona is no longer a threat. But of course, there has to be a setback which is really p1ssing me off. I have to only use machines. I don't know how I will possibly be able to build muscle mass with exclusively machines.
-
-
11-19-2020, 12:11 PM #17
-
11-20-2020, 04:58 AM #18
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
You can build muscle with machines. There are some downsides and it would be ideal to have free weights too - but yes you can certainly do just fine with what you have.
Make sure you have something for every main movement type:
- horizontal press (e.g. bench press)
- vertical press
- vertical pull (e.g. pulldown or chinup)
- horizontal pull (row)
- leg press or squat
- hip hinge (deadlift or goodmorning)
Ideally also fill in the gaps not addressed by the main movements:
- lateral raises
- shrugs
- hamstring curls
- arms
- abs (yes I put these two last because they are less important than many seem to think)
-
11-20-2020, 08:36 AM #19
-
11-20-2020, 09:55 AM #20
-
-
12-01-2020, 04:48 PM #21
Bookmarks