How can a 14-year-old boy gain weight and muscle?

Question

I have been wanting to gain about 15-20 pounds and gain some muscle mass on my whole body especially biceps and abdominals. I dont have a gym membership anymore. Could anyone tell me ways I could work these groups at home with only dumbells. Also, it has already been cleared with my doctor. Thank you!

Could you tell me any specific exercises for my abs? And the number of times I should do them? Also should I change my diet in any way? Thank you to all the people who have answered!

Answer 1

Well, lifting shouldn't be done before 15 years old, but if your doctor says it's ok then you've probable already reached a more than acceptable heigh for your age.
You are still on a growing stage so it will be quite difficult to gain body mass as to show up some muscle without going to the gym. You'll be able to get the abs... just do abs and don't get tired of doing it because for some people they are really hard to get but eventually you'll see they'll show up.
For your biceps... do biceps as you know them but when you pull up should be quicker than when you loose down... like this: pulling up (contracting the bicep) should take you about one and a half seconds... and to go down should take you about four seconds. Don't go for both arms at the same time... when the left finishes going down, just then the right one starts going up... and so on. Try no more than 3 sets of fifteen twice a day. Going for larger sets will not allow the muscle to grow. After your muscle grows about 3 to 5 cm (1.5 to 2 inches) you may start with 2 sets of thirty for each arm twice a day, this will give your muscle a lot more of deffinition and make it way more notorious.
For biceps, when going up, you should stop about a fist (your fist) before the arm completely bends over. When going down stop just before the arm fully stretches, as to keep a small tension in your muscle.

Good luck.
Regards, Lifeguard.

Answer 2

Working out is great. Most schools have weight rooms. You could go there after school. The way I helped my son gain weight was, don't laugh. I made him milk shakes with whole milk, regular Slim Fast powder, Blue Bell Ice Cream ( it's real rich) and a few raw eggs. He really gained a lot of muscle from it. Be careful with raw eggs or use Egg Beaters.You also can't taste them. The reason for the Slim Fast is that it is protein powder and doesn't taste like barf like the whey or body building powders. I wasted a lot of money on these. You can try this. Today my son is 24 , 6 ft 4 ins tall and weighs about 225 and is rock hard muscle.

Answer 3

You might have a weight cage at your school you can go to after school to use weights. To work your bicepts you should get dumbells and do curls and bench presses. Start off with lighter ones, do them right , and work your way up to heavier ones. Abs are simple, you should do crunches and leg lifts and static exercises. This will give them muscle mass butt if you want them to be defined you should do cardio like running.

Also proteins are important to building muscle because they have to be broken down by enzymes to be made into a muscle tissue building material.

GOOD LUCK!!

Answer 4

i had the same problem, im 15 now and a freshman in highschool and i can tell you that if you do 10 pushups each night youll get stronger, once 10 becomes too easy than go to 15, sit ups a well, try for 20, then go up by 5s, eating high carb foods helps also, peanuts are good hope this helps, it helped me!

Answer 5

Many teenagers are very thin, but they put on weight automatically as they grow older. This is because teenagers have a very high metabolic rate and burn calories fast. So teenagers should not try to put on weight by eating fatty food, since it is difficult to lose this fat later. More information at http://www.toloseweight.org/gainweight.html

Answer 6

Muscles are the "engine", that your body
uses to propel itself. they turn energy into
motion.You should include sufficient nutrients
in your diet for muscle development, More
datails are at

Answer 7

awww! i love wimps!!!