What is the best way for a 15 year old to gain muscle?
Well, I am 15 and im 5′ 11″ and weigh 145 lbs. I want to figure out what is the best way to gain weight/muscle. I have been going to the gym and some of my friends have protein powder. I want to know if that stuff works and I heard that chocolate milk can help but I just heard that? Any suggestions?
December 17th, 2010 at 11:51 pm
OF COURSE PROTEIN HELPS!!!!!! take protein thats the biggest thing also follow this workout routine that allows for maximum results monday chest tricepts and abs tuesday back biceps forearms wednesday cardio thursday legs and abs friday shoulder and traps.
December 18th, 2010 at 12:14 am
lol i was in the same position u were in but i was 17 6 ft 145 lbs. im now 6ft 205 1bs. go 2 GNC and buy sam amplified mass XXX i strongly recommend this. that is a good workout routine 2 follow. but u will need protein (Mass XXX) and take in enough calories.
December 18th, 2010 at 1:12 am
It’s great that you’re exercising!!! Now, as to gaining muscle, there are a number of factors that you have to consider.
#1: Your body’s own inate shape. Not everyone is going to look like Arnold Scharzenegger regardless of how much they work out. But you CAN build significant muscle if you do the right exercises in the right order. That’s right: you must do the exercises so each one builds on the other and your muscles shape themselves and grow properly. Now, how to do them? I suggest you speak to a professional body builder who can advise you. A gym teacher is good, IF they are one who has a degree in physical fitness and isn’t a math teacher hiding out. DON”T listen to just anyone at the gym or to friends! The wrong advice can do more harm than good in this case!
#2 You need a balanced diet, not just protein. For example, you need citrus to get the Vit. C for cell wall strength. You need Vit. D and calcium to build the bone for the muscles to attach to. And so on throughout your diet. A well balanced diet will help more than focusing on one component. Milk is excellent: it’s loaded with protein, B vitamins, D thanks to additives and it is balanced with other nutrients and fats. In fact, milk and bananas were once thought to be a perfect diet all by themselves (they’re not, but they’re close)
#3 Protein powders are a rip off. They cost a fortune and don’t do any better than eating scrambled eggs which taste a whole lot better and cost a fraction of what the powder does. Eggs can be added to a variety of things: you can make a really great milkshake using ice cream, eggs, chocolate powder or syrup and a banana. Then eat a Vit. C chewable to round out the diet. This is a HUGE improvement in taste and textuer over those expensive powders and boy, does it have a huge amount of not just protein but fats and nutrients as well.
By the way, be VERY careful when you lift weights! I can’t begin to tell you about how many boys screw up their joints for life because they overdid it when they exercised with mega weights. They strain the ligaments just when they’re at their absolute weakest point during puberty and growth spurts. The ligaments and tendons tear or split in places causing lifelong aches, pains and pulls. The tendons often separate or don’t grow properly. Most every doc I spoke with today said they wished they could do something to make parents and teens understand the necessity of learning how to weight lift properly according to age and one’s individual capacity. Everyone’s body is different and each exercise program needs to be tailored to the person, not the dream goal if there is to ultimate success.
Good luck!!!
December 18th, 2010 at 1:40 am
In short … eat a lot, train hard, and get plenty of rest.
Seriously, having a plan of attack will help you immensely. It’s pretty tough to get an entire plan from here. You need to go out and invest in a book on weight training or something similar so you know exactly what exercises to do, what to eat, etc.
December 18th, 2010 at 1:46 am
Hello Hunter,
Protein powder is essential for building muscle because it is a concentrated source of protein, and protein is necessary for gaining muscle.
Chocolate milk is also good as a post-workout recovery drink because it gives you fast and slow-acting protein (whey and casein from milk), carbs (lactose), and fats. So it will help you to heal from your muscle-building workouts.
As for suggestions, keep your daily protein intake around 1 g/lb of bodyweight, and take chocolate milk as a recovery drink.
Go out there and build some muscle!
Dan C
December 18th, 2010 at 2:11 am
Focus on consuming whole food proteins as well as consuming a high quality whey product minus the fillers and additives/ Whey will help with tissue repair