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Weight Gain
Im a male im 14 and im 5'2" and I weigh 97-100lbs, is that short for my age and am I too light, how can i put on weight? Also What are some good workouts to get better pecs,bi and triceps, and abs. Thanks!
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Hey there. Your height and weight both seem a bit low to me. I tried punching your data into a BMI calculator and it said you were underweight (thats just a rough guideline though). You should be able to judge whether or not you are too skinny though... using a mirror.
To gain weight, the best thing you can do is join a gym and start pumping weights. There is really no substitute to this (unless you can afford a lot of home equipment). If you weight train, then make sure you eat frequent balanced meals (every 3 hours or so) with adequate protein. Also remember, you need a calorie surplus, so you must eat more than you burn. Together with the lifting you should have no problem putting on some pounds.
Now, I know that when people start training they are always looking for the muscle everyone sees, and everyone compares. That leads to very poor training routines.
The key is to focus on big compound lifts. Compound exercises involve multiple muscle groups (its the opposite of isolation). These kinds of exercises are much more effective at promoting muscle growth and strength. Sample exercises:
Legs: Squat/ romanian deadlift/ lunges
Back: Deadlift/ pull ups or pull downs
Chest: Bench press (barbell or dumbbell)/ dips
Shoulders: Military press/ dips
Its important to train your whole body. Training your legs will actually benefit your efforts to get a bigger chest due to the increase in testosterone levels. You will also get functional strength, and you will look better.
Then, for the smaller muscle groups, focus on exercises that require stabilizers. For example, for biceps do hammer curls or standing barbell curls. For the triceps do narrow grip bench press, or skull crushers.
Note all of these are free weight exercises. Stay away from machines.
If you do this, and stick to it, I promise you will get results, and get them a lot faster than the average person who improvises a random routine. Also you will be stronger and healthier.
Here is a link to a site that shows you how to do all of these exercises:
[Link](Mouse over link to see full location)
Good luck.
Oh, if you want more detailed help on a routine just ask. Also remember that for the first couple of months you should lift fairly light (not to failure, and with reps in the 8- 12 bracket) so as to avoid injury and such.
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To gain weight you should eat lots of carbs and lots of protein and then hit the weights.
It's hard to describe lifting by typing. It would be a lot easier to show you but I'll try my best.
PECS:
*Butterflies (you sit with your arms up at 90 degree angles and you move them forward towards each other)
TRICEPS:
*Get two chairs. One chair should be placed behind you, the other infront of you. Your feet are going to go on the chair infront of you and your hands are going to go plams down on the chair behind you. You should be supporting your body weight at this point. Then, lower your body as close to the floor as possible without touching it by bending your arms to 90 degree angles. Keep your feet up the whole time.
*Take a dumbell and hold it over your head with both hands supporting one end of the weight. Relax your arms and let the weigh of the dumbell drop behind your head to your upper back/lower neck region and bring the dumbell back up above your head again. DO NOT LET GO OF THE DUMBELL!
BICEPS:
*Bicep curls: Start with dumbells in your hands with your arms facing forward and curl your arms up to you shoulder. When you're doing this, be sure to keep your knees slightly bent so you don't cause damage in your joints. Also, for a controlled bicep curl, don't drop your arms all the way down when you're relieving your curl. Force your muscles to work hard to bring the weight up to your shoulder.
After you've worked with dumbells for a few weeks you can probably switch to doing bicep curls with a bar.
A really good way to just maintain toneness and strength are push-ups, pull-ups, and ab work.
<3 Cassie
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