i want to get some muscle?

Question

im 14 and i want to get some abs and some 13 inch muscles
any suggestions

Answer 1

Ya know I keep on getting ticked off with this abdominal-exercising advice. Abs are pretty much just like any other skeletal muscle and should be worked accordingly.
A six pack consists of two main things:
a.) Decently-sized abdominal muscles so that they can poke through the subcutaneous fat and skin.
and
b.) Low bodyfat %. In general lower bodyfat % makes you more defined as your muscles become "less covered" by the fat and thus are able to poke through a little.

So to increase the size of your abdominal muscles you need to stimulate hypertrophy. The accepted way to do this is to...
Use an exercise like crunches or leg lifts and perform this exercise in the 6-12 repetition range. Add resistance if necessary since you should becoming close to failure each set (although actually reaching failure is not necessary and in fact can be detrimental to the success of your training). Take 1-3 minute rests and repeat for 3-5 sets. Repeat this workout about 2x a week and NOT EVERY DAY. Skeletal muscles need around 48 hours of rest between workouts to recover correctly. To not give the muscles enough rest (sorry but 24 hours ain't enough unless you're on prohormones) can slow muscle size increases and can even cause MUSCLE ATROPHY ("atrophy" is the opposite of hypertrophy and is NOT what anyone is looking for...).

As for bodyfat:
Your maintenance calorie level is the amount of calories that your body usually burns up during the course of the day (for us humans it's usually in the 1,000-4,000 Calorie range). The calories that you burn up during the day can come from 2 sources: either the food you eat or from stores of fat and muscle inside of your body. So how do we get your body to use fat stores for fuel and thus decrease your bodyfat? We decrease the amount of food that we eat.

The best strategy is to take your maintenance calorie level and decrease it by a certain percentage (usually 5-20%). This DEFICIT will carry over every day to make up your caloric DEBT. A single pound of bodyfat contains roughly 3500 Calories so every 3500 Calories worth of debt you will lose roughly a pound. It should be noted, however, that some of the energy your body gets will come from muscle. Everyone should always keep this following fact in mind when dieting: the higher the percentage of the deficit the higher the portion of energy that will come from muscle.
For instance: John and Steve are two guys who have identical build and metabolism. They both use the same routine but the ONLY difference between the two is that John has a caloric deficit of 30% while Steve has a deficit of 5%. If they have the same goals for losing fat then John will reach that goal faster but Steve will have kept more muscle than John. Hope this makes sense.
Aside from how "drastic" the caloric deficit is, always make sure to get a decent amount of fat and protein in your diet as both are necessary for the synthesis and maintenance of muscle.

Okay that's enough about abs.
In general you are going to want to do workouts that have a moderate amount of sets (depending on muscle group), with low reps (anywhere from 4-12 will work although lower reps will promote strength increase more than muscle size increase) and of course make sure you get enough rest in between working out a muscle group.

The mantra of how to get big is this easy:
EAT BIG! LIFT BIG! REST BIG!

Training will dictate what kind of weight you gain (muscle or fat?) but what will dictate how MUCH you gain will be the amount of calories that you eat. Eat more than maintenance to gain weight and the more you eat, the faster you gain (but conversely the faster you gain, the higher the portion of fat you gain).

Do yourself a favor and don't listen to the "high reps and every day" ab workouts as they will get you nowhere except in a state of frustration.

If anyone wants to argue my points then bring it on.

OH and PS don't worry about your age, I started lifting around your age and honestly I wish I had started earlier. Just make sure you have a good knowledge base of what you're doing and that you develop good form early on and ALWAYS lift smart. There are no real studies showing that weightlifting at a young age stunts growth and IN FACT lifting can cause slight increases in testosterone and human growth hormone.

Answer 2

Yea me 2 dude..I'm fifteen and I'm tryin to build some bulk. I am 5'8 and only weigh 125 lbs. If you find a way let me know. I've been doin sit-ups and push-ups and it gives me some defintion to my stomach and arms but it doesn't really get it ripped..i have like a lightly lined 4-pack and a small bulk of muscle on my arm. I'm doin bout 4 sets of each a day in 60 -ups sets which I would think would be enough so either I am not eatin enough protein or my body hasn't developed muscle the way it should yet :/,,,

Answer 3

No don't wait lift your too young for it right now. I had a 8 pack when i was 13, because i worked out in mixed martial arts 4 times a week. Its a great work out. If you don't have any mixed martial arts schools, try your school wrestling team, boxing, jujitsu, Thai boxing. Any one of them. But if you think that would involve to much, you probably don't want it bad enough.

Answer 4

work out alot, lift weights only 3-4 times a week. you can hurt your body if u workout too much. buh u can workout your abs anytime. do it everyday. you'll get a better body

Answer 5

The Gym

Answer 6

Weight lift...

Answer 7

well... try pull ups, push ups, and daily crunches... its sure to help!!!!
plz gimme best answer :D

Answer 8

you are too young think about something else.. play an instrument better... good luck

Answer 9

bodybuilding! if you don't want, exercise...and play basketball...