To start off, I'm 14, going on 15 in less than 2 weeks, and I would like to gain some muscle/body mass. Does anyone know of any kind of routine to help me? And would it be a good idea to start this young, or should I wait? 
Gaining body/muscle mass.
- Thread starter That_Irish_Guy
- Start date
Sure you can definitely gain some muscle mass even at 14-15! This is one of the best times to begin!
The best suggestion is a full body, three day per week routine focusing on the big compoud exercises.
Start with one set of 8-12 repetitions, to break into strength training gently. Something along these lines would work.
To be done on three nonconsecutive days, Monday, Wednesday, Friday
Squat
Bench Press
Bent Over Barbell Row
Deadlift (Even though I don't like prescribing high reps for it)
Barbell Shoulder Press
Pull Ups/Chin Ups/or Lat Pulldown
Barbell Curl
Dips
Remember one set of 8-12 repetitions, done three days a week.
After 4-8 weeks, you can switch to a split routine...
Day 1- Vertical Push/Pull/Biceps
Shoulder Press
Pull Up/Chin Up/Lat Pulldown
Barbell Curl
Day 2- Quads/Hips Dominant
Squat
Deadlift
Day 3- Horizontal Push/Pull
Bench Press
Barbell Row
Dips or Close Grip Bench Press
Now bump the sets and reps up to 2 Sets of 8-12
After 4-8 Weeks of that use the same split, but change the set and reps to 4 Sets of 5 Repetitions (Using a weight you could do 6-7 Times perfectly.
Do this for 4-8 Weeks. Then look for a better plan.
Hope that helps,
Andrew
The best suggestion is a full body, three day per week routine focusing on the big compoud exercises.
Start with one set of 8-12 repetitions, to break into strength training gently. Something along these lines would work.
To be done on three nonconsecutive days, Monday, Wednesday, Friday
Squat
Bench Press
Bent Over Barbell Row
Deadlift (Even though I don't like prescribing high reps for it)
Barbell Shoulder Press
Pull Ups/Chin Ups/or Lat Pulldown
Barbell Curl
Dips
Remember one set of 8-12 repetitions, done three days a week.
After 4-8 weeks, you can switch to a split routine...
Day 1- Vertical Push/Pull/Biceps
Shoulder Press
Pull Up/Chin Up/Lat Pulldown
Barbell Curl
Day 2- Quads/Hips Dominant
Squat
Deadlift
Day 3- Horizontal Push/Pull
Bench Press
Barbell Row
Dips or Close Grip Bench Press
Now bump the sets and reps up to 2 Sets of 8-12
After 4-8 Weeks of that use the same split, but change the set and reps to 4 Sets of 5 Repetitions (Using a weight you could do 6-7 Times perfectly.
Do this for 4-8 Weeks. Then look for a better plan.
Hope that helps,
Andrew
Thanks for the tips I'll give it a shot starting soon!
I'll give it a shot starting soon!