Hey everyone, im 15, weigh 57kg(126pounds) and am 168cm(5ft5") tall. I have just started exercising using weights mainly workin on biceps, pecs and trying to find something good for my abs. No matter what i do my muscles dont burn longer than an hour or 2 even if i work to exhaustion. Some people i've asked said to use really light weights then do a few hundred reps but id rather not do that cause of the time it would take. For biceps i do about 10x3 hammer or rotating hammer curls, my left arm struggles and cant finish them but never burns. For chest i do 10x3 planshe push ups from my chair and again they dont burn. Any advice? thanks
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15yo trying to build up but cant burn muscles
- Thread starter zekobu
- Start date
I am not an expert but you may be going the wrong way to build
I think the best thing you can do is see a personal trainer or nutritionist and get a plan. Pushing many reps will help with cardio workouts but with wanting to build and having a young metabolism will be hard.
The best way I have found to gain muscle is 3 sets maximum weight until fatigue.
That means eg.
1st set chest 50kg x 12 reps
2nd set chest 55kg x 10 reps
3rd set chest 60kg x 8 reps.
Now if you can do 12 on the 2nd & 3rd you need to increase the weight.
I cannot reccommend supplements at such a young age but you should be eating like a horse as your calorie burn would be huge with your metabolism and time of working out.
In the past when wanting to gain weight I would increase the protiens and carbs. Protiens help build the muscles and carbs help carry the energy throughout the day.
Hope it helps and well done it is good to be concetrating on your fitness.
I think the best thing you can do is see a personal trainer or nutritionist and get a plan. Pushing many reps will help with cardio workouts but with wanting to build and having a young metabolism will be hard.
The best way I have found to gain muscle is 3 sets maximum weight until fatigue.
That means eg.
1st set chest 50kg x 12 reps
2nd set chest 55kg x 10 reps
3rd set chest 60kg x 8 reps.
Now if you can do 12 on the 2nd & 3rd you need to increase the weight.
I cannot reccommend supplements at such a young age but you should be eating like a horse as your calorie burn would be huge with your metabolism and time of working out.
In the past when wanting to gain weight I would increase the protiens and carbs. Protiens help build the muscles and carbs help carry the energy throughout the day.
Hope it helps and well done it is good to be concetrating on your fitness.
I might be able to see a personal trainer & get a plan. I'll have to start eating more healthy foods, already have some meat every say or so, im guessing thats a good start. & i will also try ur suggestion because i have figured if i can't finish 3 sets of the same ammount of reps then the weight was to heavy for me. Thanks man.
I wouldn't worry about feeling an actual burning sensation. As long as your muscle is sufficiently fatigued (and it sounds like it is since you can't finish your last set) you will get the adaptations you're seeking. As far as putting on size, eat, eat, eat, eat. Eat all the lean protein you can handle (chicken, tuna, salmon, nuts, beans, eggs, turkey, pork, lean beef (any cuts of meat with loin as their suffix are generally lean), lowfat milk, cottage cheese, edamame). Just eat a ton basically.