What promotes muscle growth?

Question

I'm 14 and I'm thinking about starting to lift weights and work out. What helps to maximize muscle growth?

Answer 1

exercise only provides the neccessary stimulus the diet ultimately determines the size of the muscles and the amount of body fat. the healthier the diet the faster you will see physical changes in the body

Answer 2

1

Answer 3

To gain strength and build muscle and to improve cardio fitness try this.
Get a watch you can use to time your runs.
The first day you jog, just run until you're out of breath
and check the time on the watch.
Walk home and write that time on the calendar. If you haven't been exercising, your lungs won't be able to get oxygen to your exercising muscle as fast as the muscles need.
The next day, don't run.
Use this day to work your arms with weights. Write on the calendar how many reps you do of each exercise.
The next day run again, and running slowly, try to run longer than you did two days ago. Then write that time on the calendar.
On the weight training days try to do one more rep than on the previous weight training day. When the reps get too easy, add some weight to the bar.
Keep going like that, alternating a running day with a weight training day,
The more you exercise, the better your lungs and blood vessels will get at delivering oxygen to your exercising muscles.
When you can run 15 minutes away from you house and 15 minutes back, then you can cap it at that--that's about all you'll need for cardio. If you find you like the running better, you can increase the time or throw in sprints from one telephone pole to the next, or one driveway to the next.

The reason for alternating days is to give your muscles
time to repair themselves and to avoid injuries.
One of the leading causes of injuries for a beginning
exerciser is to try to run too far or too fast too soon.
So take it slow and you'll enjoy it more.

As the training increases, also increase the amounts of good foods your taking in. Protein (red meat), carbohydrates (pasta), calcium, vegetables, fruits and fat. People raise their eyebrows when you say "fat," but it's an important part of a diet for anyone exercising. So you can choose the whole milk or whole chocolate milk to get that fat--it's OK. The problem with fat is all the people that take it in and DON'T exercise.

Answer 4

since your 14 you might (or might not) have some issues building muscle. testosterone is what makes muscles grow and since your only beginning puberty you're body probably isn't making as much testosterone as it will eventually. don't let this discourage you from starting. eating peanut butter often helps promote testosterone levels...make a sandwhich with 2 tablespoons of it. also, make sure you are getting at least .8-1gram of protein per pound of your body weight. as you begin to lift you will need lots of protein to help your muscles build themselves up! whey protein shakes are great for adding extra protein to the diet!

Answer 5

what you do is first when you start lifting you drink a protein shake which restores muscle then when you work out it will RIP and your muscle will grow but make sure you drink it before you work out


hope that helps my friend!

Answer 6

Proteins

Answer 7

rest and food.. 8-10 hours a night, good sources of protein eggs (raw, cooked you ruin them), fish, chicken and steak. Try to get good all natural steak and chicken. also eat sardines.

Carbs too! Eat alot of fruit and vegetables.