Teen bodybuilding help!

S

Senator

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I'm 13 (near 14) and I am a forward in rugby. I want to bulk up to improve my performance but I dont want to get fat. I run regularly to improve my cardio and I obviously have that right because I have a low heart rate at rest (around 55bpm). I used to do a mainly cardio workout (insanity) and it would leave me with sore muscles (growing obviously). I decided about a week ago to start working on specific muscle groups instead. I have two 5kg dumbbells and I am lifting them in different exercises. My muscles shake and feel worked but after 3 minutes or so the aches are gone permanently. I am confused because whenever I did Insanity my muscles were aching when I got out of bed the next morning. Am I not doing something right? I do a 10min ab workout once a day and it leaves my abs feeling sore like insanity did. Please could I have your suggestions of what I should do better, more of, differently... etc.

Ty =D
 
Alright,

Sounds like you keep very active, that is great. You are doing a great job, Just make sure to get proper rest and keep at it. Be careful injuries do happen! So put your health first.

You will get stronger with age: I know you probably don't want to hear this. But nothing happens overnight. You may just need to have your body develop more before your muscles get bigger.

DOMS (Delayed onset of muscle soreness) It is common for your muscles to ache 10-24 hours after a good workout. Basically your body is rebuilding the muscle micro-tears from exercise. Good recovery is important. Don't stress your muscles while you feel DOMS.

Any further questions let me know!
 
Sore muslecs do not equate to growth. Muscle soreness is mostly associated with inflammation, and having your muscles inflamed doesn't mean they're growing, it just means they're inflamed. I've seen plenty of guys get bigger and stronger with minimal DOMS, and I've made plenty of progress from not treating it as a solid indicator of growth. The other day I did a total of 16 sets of squats, and my legs felt fine the next day. On the flipside, a few weeks ago I did 1 set of calf raises with two drop sets, and couldn't walk straight for three days. Yet I feel absolutely confident that the massive volume of squats, if I were eating for growth, would have put on a lot more muscle than those calf raises would have, relative to the muscle groups being trained. So don't sweat the fact that you're not getting sore. In saying that, 5kg dumbbells won't get you very far. If you can get access to adjustable weights and more versatile equipment, that'll help you a lot.
 
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