Need to gain muscle

[xxMidgetxx]

I'm small 90 lbs, 14, and 5'1 and I want to gain some muscle. What should I do and how much should I run cuz I see people say they run 3 miles and I'm only doing 1 mile every day as of now.

[Hagler★]

At the age of 14 you shouldn't be doing anything to try put on weight/muscle as nature hasn't finished its job yet wait a while you probably will fill out

[Phenomkidd]

This is for building strength, its a good base.




Rippetoe's, Starting Strength

What is it?
Rippetoes is a strength program designed by Mark Rippetoe. It is designed mainly for beginners to give them a good strength base.

Who can benefit from it?
Though Rippetoe's is aimed at beginners, anyone can truly benefit from it.

Can I gain mass while on Rippetoe's?
Yes. The routine is aimed towards strength, but you can still make gains off of it so long as you're eating enough.

How much strength can I gain on this program?
You should be getting noticably stronger each workout. Aim to put 2.5 lbs
atleast on the bar each workout. If you absolutely can't add weight, do the weight you did last workout and move up the next.

Is Rippetoe's for everyone?
No. Most everyone can benefit from this, but for those who can't, look into one of the beginner routines posted in a sticky.

So here it is.

*do the SAME weight for all 3 sets

Workout A:
Squat-3x5
Bench Press-3x5
Deadlift-1x5
*2x8 Dips

Workout B:
Squat-3x5
Standing Military Press-3x5
Power Cleans(or Bent Over Barbell Rows)-3x5
*2x8 Chinups(palms facing you)

Week 1:
Day 1: Workout A
Day 2: Rest
Day 3: Workout B
Day 4: Rest
Day 5: Workout A
Day 6: Rest
Day 7: Rest

Week 2
Day 1: Workout B
Day 2: Rest
Day 3: Workout A
Day 4: Rest
Day 5: Workout B
Day 6: Rest
Day 7: Rest

Rotate between weeks 1 & 2.

[#1Assassin]

forget the second guy, listen to the first answer. your too young to start putting on muscle. wait a few years. when i was your age i was skinny and wanted to put on weight too, but its not a good idea. wait a few years.

[leff]

forget the second guy, listen to the first answer. your too young to start putting on muscle. wait a few years. when i was your age i was skinny and wanted to put on weight too, but its not a good idea. wait a few years.

elaborate please

[shyboirank#1]

eat right no junk food... 5 a day fruits and veggies and maybe drink protien shakes like muscle milk and just do push-ups and sit-ups and youll be fine dont do so much running you wont gain muscle like that

[Caesar]

At the age of 14 you shouldn't be doing anything to try put on weight/muscle as nature hasn't finished its job yet wait a while you probably will fill out

thats right just do push ups and stuff like this, no lift wighting

[Khalid X]

elaborate please

He means that him being at such a young age, lifting weight would cause a lot more harm than good. His body is still developing/growing and by lifting weights he puts a lot of strain on his ligaments and tendons. Every coach I trained for at a young age has told me of these dangers and they can have effects that last a lifetime (such as constant tears, sprains, shoulders going out, you name..things that he will struggle with the rest of his life).

Best thing to do is eat more and do stuff like push ups that use his own weight as resistance.

[leff]

He means that him being at such a young age, lifting weight would cause a lot more harm than good. His body is still developing/growing and by lifting weights he puts a lot of strain on his ligaments and tendons. Every coach I trained for at a young age has told me of these dangers and they can have effects that last a lifetime (such as constant tears, sprains, shoulders going out, you name..things that he will struggle with the rest of his life).

Best thing to do is eat more and do stuff like push ups that use his own weight as resistance.

i suspected that and its all an old myth, weightlifting is benfital at his age,
just needs proper instruction.

[The Gully Gad]

I'm small 90 lbs, 14, and 5'1 and I want to gain some muscle. What should I do and how much should I run cuz I see people say they run 3 miles and I'm only doing 1 mile every day as of now.

I dont run at all.Only time i run is if there is sirens behind me and blue lights

I pump weights on a regs set routine set diet..Eat nuff chicken,Cerals,Pasta.
I drink water and protien shakes.You do it right you will grow...

At an early age i'd settle for doing a lot of press ups..
Press ups define ur chest and arms and shoulders...