HELPPP!! 14 yrs old need to gain wieght/muscle

[12345socsoc]

hey there. im 14 years old and 110 pounds. Im somewhat small for my age.

Trying to get bigger/stronger/heavier for soccer. workout plan is.....

3 sets of 10 reps with 10 pound dumbells for the military press workout...... 3 sets of 10 reps with 20 pound dumbells for the bench press ....... 3 sets of 10 reps with 10 pound dumbells curling for biceps........ 3 sets of 10 reps with 20 pound dumbell over the head for tricep...............

also any food plan on what to eat to gain a lot of weight and stay healthy

really trying to get heavy and stronger.... please, could use any advice and tips that would be helpful thanks again

 

[joebedford]

The healthiest diet is vegetables, fruits, whole grains, beans, and nuts, with maybe a little fish or poultry. Eat when you're hungry, stop when you're not. Don't stress about trying to gain weight; if you are eating a nutrient-dense diet, you will be the weight you're supposed to be.

As to weight training, it sounds like a personal trainer would help, or some more research at the very least. You need a more comprehensive program. The Body for Life website might not be a bad place to start.

Hope this helps, make it happen!