Trying to build muscle

T

Trying101

0
I'm 15 years old, weigh 170 lbs, and am around 6'1''-6'2''.
I've been working out for a while, but a bunch of people around me think that I am doing some thing wrong. They all disagree on what I am doing wrong.

My current workout routine is:

Monday: Biceps, Triceps, Chest, Shoulders
Tuesday: Legs, Abs
Wed: Biceps, Triceps, Chest, Shoulders
Thursday: Legs, Abs
Friday: Biceps, Triceps, Chest, Shoulders

So far I have been using weekends as offdays, but I want to add those in as workouts also.

For Biceps I use 30 lb. dumbells, doing around 20 or more reps. and working down as I tire.
For Triceps I also use the dumbells, but also do tricep pushups as well as chin-ups.
For Chest and Shoulders it's mainly just pushups.

Any and all advice welcome! Help!
 
Just some more info.:

My max in terms of benching is about 180lbs.


I was also wondering about protein: All I know is what I've been told, which is something along the lines of ''If you don't work out enough you'll get fat fast and it used to that your body burns the protein instead of your muscles while you're working out.''

Ideas?
 
What are you eating? At 170 and over 6 feet, you don't need to worry about getting fat. If you aren't fueling your body properly you aren't going to build muscle.

It sounds like you are doing a lot of reps- therefore not using very heavy weight. What is your goal? Do you want to build bulk up a bit? Do you want a lean slim look?

I can't tell from the scanty description but my guess is you should be going a lot heavier- less reps if you wish to build up.
 
I am trying to build muscle and get bigger, not slimmer. Using heavier weights with less reps would do the trick?
I'm not sure that i'm eating properly... I generally just eat random things, such as cereal in the morning, cafeteria food at school, some fruits and vegetables, drinking a lot of milk, and eating meat when I can.
 
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Weight + Nutrition

Your body needs to get the proper nutrition to be able to build muscle. I recommend reading the 'Body for Life' book which helped me start my journey years ago.

Many reps make for strong lean muscles and heavier weight leads to bigger muscles.

I am sure that a male mentor could help you more.

Good Luck - and congrats to starting early!
 
Well, I haven't been able to go the gym and having been doing workouts at home with what I have. About a month ago I was able to do about 7 reps with 40lb dumbells and about 12-14 with 35lb dumbells, should I get the 40's or 35's?
 
Go to and click on the articles link at the top of the page. Read all of Lyle's stuff on nutrition. You'll get an understanding how to eat for your goals.

What does your routine look like?

And it's not how often we lift that makes the biggest impact, you cannot grow without rest. If you're lifting everyday, you're not going to grow.
 
I work upperbody, minus abs, Mond., Wed., and Fri.
Specific workout for eachday is something along the lines of:

1. Bicep Curls
2. Tricep Push-ups
3. A few wide-grip chin-ups
4. Dumbell Rows

Just doing sets of those with short breaks inbetween until it burns to much to do more.

For legs on Tues. and Thurs. I do legs, which for me is just calve press and squatting
 
How long are you working out for? Although I am sure that a bodybuilder would be able to give you a better directive - your muscle building workout should be at least over a half hour long. The longer the better to an extent. When I work out my abs/lower body I workout 40 minutes on those, doing 3 sets of 12 on each exercise - doing many (around 10) different exercises for each body group.
 
I work out for a lot more then half an hour... I would guess I work out for about two hours total for upper-body. Although, using 5-15lb heavier dumbells would cut a lot of time off quickly.
 
two hours is to long. After about an hr your doing more har
than good. Deff higher weight less reps. 8-12 reps/3 sets. Your gonna need a more weights, school gym? Hit them up after school if there open. Split you work outs up a little more. Find a good routine that fits you and you like, gotta have fun. Do 3-4 diff exercise for each muscle group, about 3 each day. Just make sure you mix it up to give them enough time to rest.
Gotta eat, get some tuna, protein bars, or shakes to have between meals. Keep your body from getting hungary. Eating is kinda like lifting. U may not be able to eat alot cause what your used to but you'll slowly be able to put it down like nothing. You'll won't have that inbetween snack one day and come lunch time your starving. Try and get some protein right before you go to sleep. I like muscle milk with milk, it digest slow and it taste pretty good, strawberry emmm.
 
Dido. Whenever I try low reps and high weight, I just cant work out any longer than 15 minutes. I do 20 lb per hand and 15 reps, 4 sets {Im kind of small}. I want both tone and muscle.
 
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