15 Year old Workout Help Please....

K

kooly1

0
Hey im 15 years old and im a sophomore in Highschool. Right now im 5'11 , 125 pounds, and 2% body fat percentage. I can curl 90 pound weights 3 times max right now, and i can bench 135 pounds maxed out. I want to know if this is a pretty good spot to be in at my age. Sometimes i work out so much but i feel like i dont go nowhere compared to my friends (my dad says that I just get down on myself too much). If you guys / gurlz can give me reply, and maybe some workout tips to lifting more please help me. Thanks in advance :)

Also i want to know if i have more fat, does that mean i have more stuff to burn into muscle?
 
protein

Hey, i would say Eat High in protein foods. Fish is a great source. Also Try to build ur weight up by doing pyramid workouts. like for instance if ur max is 135 try to finish off ur work out with 2 reps of 125. do reps of 12, 10, 8, 6, 4 , 2. its different for everyone but i would probably suggest somewhere around.... starting a 12 set on 65. if u do it to easy its your warm up set u wana try to strugle with ur 6, 4 , 2. last dont workout everyday give your muscles a chance to heal. i first started benching at 135 max. and in 2 months i was repping 185 threw the pyramid. i think for a combine for football i repped 185 16 times. which wasnt bad but not great . keep working at it and itl come. whey protein is great.
 
I just started drinking Whey protein, but i cant seem to accustom a taste for it, everything i drink that little 1 cup serving, i gag horribly, maybe i shouldnt get vanilla next time? I eat 6 eggs every morning also.
 
You need to eat a ton, I know you probably think you do, and you may, but it's also what you are eating. I went from 135 to 175 in a little more than a year and I'm only 5'8.

Also, you don't need to be lifting everyday if you are, you said you workout "so much," which may be giving you adverse effects because your body needs time to recover.

Keep track of what and how much you are eating. You can open a free account at to track it.

Do you have a lifting routine yet? If so, what exactly is it including days, sets, reps, etc. If not, search around the forum on past threads or simply google types of routines
 
2% body fat is that right? Curl 90 2 hands for a max is pretty decent get your bench up and youll be fine. You sure its 2% body fat thats crzy you could do a bodybuilding competition if you bulk up!
 
yeh ive always been the smallest kid in skool, you know the 4'9 kid in 8th grade, yeh thats me lol huge growth spurt, i have no fat either, you cant pinch and fat off of me....newayz, i dont really have a routine, cuz i dont force myself to workout but almsot everyday i play some music and get into it, start hitting the punching bag n stuff. But lately its been id lyk change, one day id do bench pressing and pushups, and the other day id do curls and shoulder excercises n stuff....my muscles bulk out, and thats kool, but i dont care how strong i look, i wanna lift more and more, if someone can give me tips how to progress good at bench pressing and curls, please reply....Thanks lots

And a routine if you can too, thanx
 
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OMG !!! 2% thats mad ... u got ne photos??? wow yeah sounds pretty impressive 4 a 15yr old !!! ever thought about body building???
 
Your not 2% body fat.

4% of your body fat counts as stomach lining, skin, arteries, veins etc...
pro body builders only get down to about 5%
 
Heh, for a 15 yr old you seem pretty smart. If I would of knew wuts up when I was 15 id be where mreik is lol... Try to get a partner or anyone for that matter and go lift with them for motivation get your 1RM down and youll adapt after that as to how much you should do. Once you figure out 1RM use the %s and it should add up that you should be reppin around 80% if its cake move up to 85 and so on. Then check your max again sometime in future should see progress and make sure you getting enough FOOD!
 
My pics

Well i did an internet calculation sumone gave me a link to, but if im not 2% i know im not much over it, i cant pinch a piece of fat on me really (i need to gain weight lol)...and ive never really thought of bodybuilding anyways, just defending myself...

Heres my pics- the lighting sucks but o well.........

my biceps and triceps.......



Gotta start working on abs and chest again....



Really really tightened up muscle (kind of cramps me to do it)



And this is my back.....



Comment my picz if you want to.....
 
Wow

Ok im 14 and a fresman and i bench 185 curl 90 and squat 280. So in my opinion u r way behind. Take alot of protiens i sugest u eat lots of meets for creatien. If u dont know wat that is is like a muscel builder and its not a steriod. Now i allso sugest u take creatine that u can buy. It taste like crap but its worth it but u gota be careful cuz u gota do entense work outs or it can end up killing u if u dont use it corecly with that and drink 3 times the normal water on take and eat aloooottt. And u gota eat a bunch of fruts and veggies. Realy just eat right and push ur self more then wat ur use to then u will get stronger i promise. HOPe this helps
 
I think that's a little harsh, and from the sound of it you must have been doing weights for ages and our guy might not have
 
Aaron13 said:
Ok im 14 and a fresman and i bench 185 curl 90 and squat 280. So in my opinion u r way behind. Take alot of protiens i sugest u eat lots of meets for creatien. If u dont know wat that is is like a muscel builder and its not a steriod. Now i allso sugest u take creatine that u can buy. It taste like crap but its worth it but u gota be careful cuz u gota do entense work outs or it can end up killing u if u dont use it corecly with that and drink 3 times the normal water on take and eat aloooottt. And u gota eat a bunch of fruts and veggies. Realy just eat right and push ur self more then wat ur use to then u will get stronger i promise. HOPe this helps
Click to expand...

You're 14 and in no position to give that type of advice. First, learn how to spell. Second, stop supplementing with crap when you're that young.

Creatine shouldn't taste like anything because it should be creatine mono. You shouldn't "take a lot of proteins," you should eat real food.

R.Lewis: I think it's 3% that's essential actually, and bodybuilders do get to 3-4%, but that's totally besides the point here :D. OP, you are definitely not 2%, don't care what your internet calculation says.

Get 1g protein/lb BW, fill the rest with healthy fats and mostly complex carbs, and eat a lot, lift hard, rest well.
 
I'm in the same boat dude. 5'7, 105 pound, but still built. im trying to gain weight as well, and it must be my diet that's holding me back
 
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