14 year old muscle building.

Okay, so lemme start this out by saying, I'm 14, I eat a lot, I play a shit load of video games, and I'm skinny as fuck.

So basically all the people at my school and my friends and family are telling me to build muscle. The thing is, I don't know how. I eat a ton of junk food, I know I shouldn't do that. But what should I do to build and keep the muscle? I want to build upper body strength. Like abs and built arms. But without going to the gym.

This is very badly worded and probably hard to understand. Its like 12 at night and I'm tired.

Any help is appreciated, thanks!

 

Just do resistant work like press-ups, pull ups,sit ups ect ..but you gotta be willing to do it ,its hard work just got to find the modivation ..if you want to get bigger even faster drink protien shake after you work out aswell it will mean you can do more workouts because you got to rest your muscles for 48 hours so they can grow after you ripped them all up from working out ,and protien can help them heal faster..if you wanna find good workouts just look up on youtube or google it theres plenty of workouts out there, also dont expect results straight away it will take awhile till you see results take a picture before you start working out then every month take a picture it will help modivate you ...anyways man hope this helped good luck with your working out

 

Do what minifoot said you could probably buy yourself some weights too, I get a little smile when I add some extra weight which I couldn't do before.

Also, try to eat healthier man.. Your body needs the nutrients and what not from vegetables and fruit. I do a lot of weights and I still eat the crappy junk food I like, I just make sure I get in a decent meal and not a junk meal.
Also drink a lot of water, water is the liquid of the gods when it comes to keeping fit

Minifoot mentioned protein shakes too, they do help, if you work out without them and then work out with, you can definitely tell the difference (doesn't make your arms/muscles extremely weak the next day. However.... For your age they can be rather expensive.

 

I was about to say about Price, can be pretty expencive.

Eat, chicken everyday, veg, fruit, only drink water.
Protein shakes are good but they're costly.
Also, don't over do it. Do exercise 4 days a week, take 3 off. You need time to rest.

 

Not going to happen.

 

If you think that then you clearly don't use weights or exercise a lot.
When I was around his age I used to just do weights at home, do sit ups, pull ups and press ups and I got a lot bigger over time.

Yes the gym is better, but only by a little. You can do pretty much everything you can do at the gym at home.

 

Don't work out too hard like men would. They can do it because they're fully grown but since you're 14 doing that would just stunt your growth. I have a friend who started lifting and building muscle when he was 15, and he's short as fuck compared to the rest of my guy friends lol.

Just work on toning muscle and eating lots of protein. Whey protein powder and creatine apparently really helps.

 

Are you one of those people who can eat a shitload of food without getting fat?
If so,

Eat your body weight in protein.
For example, if you're 135 pounds, eat 135 grams of protein a day

 

Hmm maybe less junk-food and less games


then start with something basic like running daily & drinking alot of water

joining a School Sport could help you alot

 

Lifting does not constitute towards stunted growth.
Complete broscience..

Incorrect form/injury leads to stunted growth.

/science

 

Alright, I don't usually put in effort to help people in PS section but I have great tips for you (I'm 15). First step is... don't expect major gains straight away. Majority of people our age think that doing push-ups once a night will get you big in a few weeks. Give me a bit of info about yourself. What do you eat for lunch/dinner/breakfast, how much sleep do you get, how much do you weight, how tall are you, do you have access to money, do you have access to a gym (even though you stated you don't want to go to one)?

From the little information you've provided me with you seem like an Ectomorph who has little muscle but probably has a higher percentage of body fat. The first step for you and probably the easiest is start eating right. I don't mean eat chicken every day, steak, pasta's and stuff like that. Take little steps at a time. Oats with a piece of fruit and a slice of toast is a easy and cheap way to start your day and provides you with heaps of nutrients. Drink heaps of water. When i used to be a heavy gamer at 13 I drank minimal water because I never felt thirsty. The trick is, don't drink water only when your thirsty... drink it whenever. I always keep a bottle at my computer desk and sip it every couple of minutes.

Now to the workout section. Access to the gym will make life so much easier for you, trust me. You will have to invest in a couple of hundred dollars to get a barbell, weights, dumbbells and bench. You're better off saving up or getting a part time job and buying a gym membership. Even if you want to workout at home without and equipment you can only really do pull ups, push ups, sit ups, squats, planking, sprints, etc.

I advise checking out www.forum.bodybuilding.com and lurking around there. You're best to find the best help there. Thanks.

 

If you're not planning on going to the gym and don't want to spend any money at all, I would suggest joining a sport. So many benifits especially if your friends play the sport too. At my school if you play a sport then you have full access to the gym at anytime you want as long as someone is there to spot you if you're weightlifting. Also if you join a sport (say wrestling or tennis ex) then at my school you have a thing called summer workouts. Preety self explanatory, you go there every Mon, Tues, and Thursday from 8 to 12 and do so much cardio and wieghtlifting and conditioning it will make your head explode

Aso get some whey protein it will help you ALOT, always drink water like above posts, avoid fastfoods at all cost.

And just a sidenote I'm preety sure if you do exercises which put stress on your bones so that it is acting along the bone, then that will act to compress the bones resulting in less growth in the bone than normal. If you do it for a long time at a young age that compression can be permanent. (So things like squats)

Good luck!

 

If you "eat a lot" and aren't gaining weight, eat more. Its that simple. Try to eat clean foods high in protein such as chicken, fish, etc.

Use this:
http://forum.bodybuilding.com/showthread.php?t=121703981

 

Thanks. I'll try these out!

 

From that kind of diet and physical activity, you're a born Ectomorph with an extremely fast Metabolism.

I'd do as mentioned above; eat more. AND if it's within your expenses, purchase the following: Optimum Nutrition - Mass Gainer.
It's packed with nutrition, high in protein AND super high in calories (1250 per serving).
If you continue eating a lot and additionally consuming 2 servings (one morning, one night) of the mentioned protein per day, you will definately gain some weight.

As for the workout, you do not necessarily need a gym to get muscle. If you have the will and the motivation, you can workout anywhere I for instance use to workout on a local playground back when I had to go University Work Experience for 8hrs a day so I had no time to visit my gym.
Although there were no weights, doing sufficient bodyweight exercises did help me attain muscle mass.

If you need anything regarding Nutrition Advice or Workout Routines, I'd be more than glad to help

 

if you cut back on junk food/ video games and start to work out you will pull the babes dude.

On a serious note the best way to build up is by getting into a sport trying surfing great for upper body or rugby or something

 

Stop the junk food
& exercise like do sit ups on your floor and push ups.

 

Anyone who tells you to not eat junk food or to eat "clean" foods is totally fooled into broscience.
It is all about calories in vs calories out, and hitting your macros.

 

Your "only" 14.
Your body will start making changes soon, don't worry.

When hitting puberty you will grow muscles, get bigger,..

No need to eat loads & go to a gym right now

 

I'm a fitness freak and have had six pack abs for a while now.

Seems to me like youre an ectomorph that wants to bulk. The simple key is, go on a caloric surplus, probably around 2500-3000 calories a day for you. But no more junk food. Get in plenty of lean proteins, good complex carbs, etc. You can have cheat days once in a while but not often. Hit the gym at least 3 days a week, incorporate good quality lifts (squats, bench press, and deadlifts are a must) concentrating on lifting in a 6-15 rep range, 3-4 sets per lift.

It's gonna take a while, but if you have never worked out before results will come fast and hopefully motivate you further.

Edit: just realized you're only 14. Not too sure if lifting at your age is a great idea since you're still growing. Nevertheless, quit the junk food and get in some good quality meals.