14 year old 112 pounds 5'8 looking for help please!

[chasesimard]

hey, I'm 14 and i weigh 112 pounds and I am about 5'7-5'8 and i am looking to gain muscle and hopefully weigh around 130 pounds in a year, i have everything in my basement, Olympic bench press, and lots of other stuff, and i wanna know if anyone can please make me a eating plan, and just help me out, I've read a book, by Arnold Schwarzenegger and id like to know some exercise's to make me bigger, and gain some muscle to get jacked for high school, i have a year to reach my goal, and I'm already on Promasil protein shake, and if anyone could make a workout plan and eating plan id appreciate it so much ! thanks
as well, alot of my buddys have been working out, and have got great results, i do mma and kickboxing, and i just wanna get some muscle, i dont lift anything to heavy, but i can bench 105, and im just looking for some workouts to do, and a diet plan, everyone at my gym works out, and is bigger, but i never get the chance to talk to them, and write stuff down step by step. ive talked to guys at the gnc, they said to find some workouts, and get a diet going. anyways thanks and hopefully someone can help out !

 

[Goldfish]

Yeah read a book by Arnold and didn't get any exercises out of it? Are you sure it was a book? Are you sure it wasn't...nothing?

Anyway, Arnold's size and strength was built on squats, deadlifts, bench press, overhead press, pull ups, rows and FOOD. Of course he also did isolation exercises to hit muscle fibres misssed by the compounds (eg calf raises, since squas and deadlifts don't work the calves particularly well), but those big compound lifts and food were the basis of his training, and they still are the basis of most good programs today.

Here's a simple program:

Day A:
Squat 5x5, 1x8, 1x10
Bench Press 5x5, 1x8, 1x10
Pull Ups 3x5-10
Hyperextension 3x10-12

Day B:
Deadlift 5x5, Romanian Deadlift 3x10
DB Overhead Press 5x5, 1x8, 1x10
T-Bar Row 5x5, 1x8, 1x10
Standing Calf Raise 3x10-12

For every exercise listed as 5x5, begin at 50% of the weight you'll use on your top set, and add 12.5% each set. So, for a top set of 100lb (as would be fitting for your bench press), start at 5x50lb, then 5x60-65lb, then 5x75lb, then 5x85-90lb, then 5x100lb. For a top set of 200lb, do 5x100lb, 5x125lb, 5x150lb, 5x175lb, 5x200lb. Get the picture? Each set you add weight, working up to a top set. You'll be able to rest very briefly between the first couple sets. As you get towards the top sets it'll be more like 2-5min, depending on how close to your 5RM the top set is. After the top set, there's a set of 8 and another set of 10. The set of 8 is to be performed with the weight of either the 3rd of the 4th set, and the set of 10 is to be performed with the weight of either the 1st, 2nd or 3rd set. When you get all 5x5, 1x8 at 4th set weight and 1x10 at 3rd set weight, increase the weight of the top set by 5-10lb.

Pull Ups, Hyperextensions and Calf Raises all have a rep range. Simply do 1-2 warm up sets, then do all your work sets at the same weight in the given rep range. Work up through the rep range, then when you get all your sets for the highest number of reps in the range, add weight and return to the bottom of the range.

Train 3 non-consecutive days per week, alternating between Day A and Day B every time.

Food-wise, get in plenty of meat (I'd aim for 3 serves a day) and vegetables (5+ serves a day). Drink milk (3-6 serves a day) and juice; eat eggs, nuts and fruit. Aim to eat 2,000kcal daily, and if you haven't gained 2lb after a month, add an extra 200-500kcal/day into your diet, until you are gaining 2lb/month.