hi i turned 14yrs old about a month ago and im 184cm tall and 70kg (154lbs) skinny (not bonney) im pritty solid and i am athletic i want to put on alot more muscle and have a home gym but dont have a clue what routines to do can sum1 plz help me come up with a routine 4 my age and is it safe (will i stunt my growth and what are the down sides to weight training) thx josh
can sum1 help me im 14
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um theres 33 different things u can do they all are leg extensions, leg curl, low cable inner, low cable outer, low cable rear (the cable outer inner and rear is a thing where u put a starp around your ankle n lift the weight by moving your leg) lat pulldown wide grip, lat pull down close grip, low row single arm pulley row (thats where u row with 1 arm using a material lyk rope), isolation pull down (thats the same as the lat pull down but u are facing the other way, bench press flat, bench press incline, bench press decline, chest flyes, single arm cross overs(using the rope thing again but instead of rowing its lyk pulling it down), seated shoulder press, rear flyes its lyk chest flyes but reverse, low cable raises (side)( using the rope agian),low cable raises (front), front deltiod raise, shoulder shrug (lifting the weight with ur shoulders), high pulley push down, lying extensions (similar to bench press), mid pulley kick back, bicep curl, lying bicep curl (two arms and one arm), v sits and then u can do stuff lyk ur normal situps.
um theres 33 different things u can do they all are leg extensions, leg curl, low cable inner, low cable outer, low cable rear (the cable outer inner and rear is a thing where u put a starp around your ankle n lift the weight by moving your leg) lat pulldown wide grip, lat pull down close grip, low row single arm pulley row (thats where u row with 1 arm using a material lyk rope), isolation pull down (thats the same as the lat pull down but u are facing the other way, bench press flat, bench press incline, bench press decline, chest flyes, single arm cross overs(using the rope thing again but instead of rowing its lyk pulling it down), seated shoulder press, rear flyes its lyk chest flyes but reverse, low cable raises (side)( using the rope agian),low cable raises (front), front deltiod raise, shoulder shrug (lifting the weight with ur shoulders), high pulley push down, lying extensions (similar to bench press), mid pulley kick back, bicep curl, lying bicep curl (two arms and one arm), v sits and then u can do stuff lyk ur normal situps.
josh can you find a picture of the sportline fitness home gym? You probably don't have to do all those exercises, but find and do exercises that will workout your entire body. You should start off with a light weight that you can do 12-15 reps ( make sure that's all you can do)for all your exercises and do 2-3 sets for each exercise.
if dat link worked it looks a bit lyk that and thx 4 dat n 1 more question i read that u should wait an hr-2hrs after eating to work out 2 let the protein n stuff get around ur body (so that the protein can turn in 2 muscle during work out)how much protein and calcium do i actually need to build muscle
That's called a pre-workout meal. It is used to get better and faster results from your workout. Also, you are supposed to eat a meal after you workout immediately because your body is low on energy and tired. It is looking for nutrients to heal and get your body stronger. This is called a post-workout.
For every pound you weigh, you have to consume that amount of grams of protein or more daily. As for calcium, I think it's 1200-1500mg daily.
For every pound you weigh, you have to consume that amount of grams of protein or more daily. As for calcium, I think it's 1200-1500mg daily.
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you're a giant mate.
hey i would if i new how 2
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Totally shameless
At first I read this as meaning all 33 exercises were variations of leg extensions!