Could you give me a workout routine that will help me build lean muscle?

Question

I'm 16 y/o, 5'8" 130 lbs.

And I'm wanting to add at least 20 pounds of muscle by the end of the year.

And will I need to consume any supplements?

Answer 1

20 pounds of mucsle in one year is beastly, but possible, the most you could gain in a wek is maybe a pound or even less, and just that would be amazing, so youd have to work really hard, also before and after workouts(like 30min maybe) eating some protein bars and drinking milk and stuff can really help. everyday after track I eat a couple egg whites too, its got some protein for muscle recuperation and build and also some good stuff for fending off sicknesses caused by bacteria although that has nothing to do with this...anyway, Run ALOT, do loads of ab workouts, like at least 30 min a day and make sure it hurts. Ideally if you could get a little sore each day thatd be good, but it should be from workout soreness not technique soreness or stuff like that. Make sure you stretch before and after tough workouts so you will be less sore. Lift weights, that should help, but dont go to crazy or you may stunt your growth a little. Also, make sure you eat more than you are losing or you wont gain an ounce of muscle, eat protein, carbs, vitamins, etc. No fat burning pills, energy drinks(like no red bull and stuff), try and keep it more natural. Try running like a few miles a day if you can and do tons of pushups, keep yourself hydrated

Answer 2

1

Answer 3

Build Ripped Muscle Fast

Answer 4

I would say no on the supplements, but i think that you should run at least 20 mins a day (start with 5 mins a day and slowly work your way up) and then do sit ups, this way you will burn calories faster, at least this is what my dance teacher told me. And, the obvious, eat healthy EVERYday, no cheating allowed, because then you will take even longer to lose the weight. I really hope this helps and the best of luck...:)

Answer 5

ask your high school football coach for help. You can either lift weights at school if available or join a health club. You will need to take some type of amino acids.

Answer 6

Just take a martial arts class...

Answer 7

have sex over and over it will increase the muscles in "it"