How should a 13 year old gain muscle?
I’m small for my age. I turned 13 in August. I am a little over 4’10” and I weigh a little over 80 pounds. I’m skinny.
I got a weight set for Hanukkah and I was wondering how I could use the weights to build a little bulk and muscle? There are 25 pounds of discs for the weights altogether.
I’m pretty strong for my size.
What workouts should I do? When? How much?
Any help is appreciated. Thanks.
Dude, you don’t wanna be doing weights at your age, you arent ready for them
I am 5’4 so I know what its like to be small, and I was skinny at your age too.
I would concentrate on putting on weight, and the easiest way to do that is just eat and eat and eat. Eat an extra meal in the day, and it has to be high in protein and carbs, stuff like potatos, pasta, and get lots and lots of meat in you
If you are adamant on using the weights, use them for toning and endurance, not strengthening, so basically light weights, lots of sets, say like 5lb dumbell biscep curls, 20 reps, 3 sets, 1 min of rest in the middle. (Thats lift the weight 20 times, rest, again another 20, rest again, then again another 20)
Take up a martial art, thats always good for getting strong.
I wouldnt start hitting the weights until you can do the following
20 pull ups, 10 one legged squats, and 100 push ups
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The first thing you need to look at is your diet, plenty of protein sources like red meat, chicken, eggs, milk etc and lots of healthy carbohydrate sources like oats potatoes brown bread etc, aswell as plenty of fruit and veg, just…eat and eat and eat!! you can’t really build muscle if you arn’t getting enough nutrients.
EDIT: Also, what equipment do you have aside from the plates? (barbells, dumbells, bench etc…)
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First of all, if you want to get any taller don’t start using weights just yet. I was the same height at your age and weighed 90 lbs, you have to let your hormones balance out. The best exercises you can do is pull ups, push ups, running, and bench pressing. Push ups will help you gain strength and muscle tone at the same time but they won’t stun your growth. Running helps increases the production of memory cells and promotes growth because of its aerobic nature. Pull ups are just the greatest thing in the world, you can buy a pull up bar for $12 at walmart and hook it on your door frame. Don’t stress the fact that you are shorter than others at your age.
Good luck!
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Do not take any of that protein powder stuff cuz its not FDA regulated. It helps to eat a peanut butter and jelly sandwich either before working out of before going to bed.
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The when and how are your own call. Although I would recommend starting with Bench Press and Squats. Thouse are good. For football I did 3×3, 5×5, 5 4 3 2 1 and 10 8 6 reps at different work out times. Keep in mind that it’s up to you.
Also, make sure you run and strech. Because as you get faster, you get stronger. It’s true. You actually start to gain weight from running a lot of sprints. Make sure you give it your all too. No other way to get stronger than to give it your all.
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Dude, you don’t wanna be doing weights at your age, you arent ready for them
I am 5’4 so I know what its like to be small, and I was skinny at your age too.
I would concentrate on putting on weight, and the easiest way to do that is just eat and eat and eat. Eat an extra meal in the day, and it has to be high in protein and carbs, stuff like potatos, pasta, and get lots and lots of meat in you
If you are adamant on using the weights, use them for toning and endurance, not strengthening, so basically light weights, lots of sets, say like 5lb dumbell biscep curls, 20 reps, 3 sets, 1 min of rest in the middle. (Thats lift the weight 20 times, rest, again another 20, rest again, then again another 20)
Take up a martial art, thats always good for getting strong.
References :
I take it you are a boy?Honestly hun, do not touch those till you are done growing,as you as little as you
say,you would look odd,instead do other stuff now k?
You can do push ups,I train on the side,mainly to help
my friends.Do them in3 diff.positions,start with20reps
Your own body weight should be enough.Position your
hands just infront of your face,2:on the outside of your
body further than the 3rd ,3close to your chest.
these are going build muscles safely for you.
Squats 3X@25 then move up50.Calf lifts are great
as well,start 25 as well ect.Then for your abs,start
with50.lay flat on the ground,bring your legs close
to your body when setting them back,do not allow
them to touch the ground,50 is not easy,it is not
too diff. either count in reverse if it helps.It helps me .(leg lifts)
Also,do some upper cuts,do these with weights5lbs
does not seem like much,doing without you would see the diff.start with25 then move up to 50/ 3sets
good luck dear,post your change when you see it, say
2-4wks oki;)
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You are pretty small for you age….im 13 and im 5"7.
Its ok though. I’m skinny too.
You shouldn’t use your weights too much, just stick with the basic pushups, chinups, situps, and do running and swimming. When you feel stronger try the weights dude.
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