Body Mass

[EntitledGino]

So, im 16 i weigh ---, im 5'9. You can kind of see my ribs, not too much. My wrists are pretty small and so are biceps. Im able to wrap my fingers around my wrists. You can see my spine, but not like anorexic. Im worried, i eat healthy, i take vitamins. Im wondering is there anything i can do to get my body mass up, get bigger wrists/arms, i know as far as biceps go, i can workout, but i was wondering if im still going through puberty and will get bigger as the years go by. Any help?

[Frosty]

Eat more and lift weights. And yeah, given that you're 16 there's a good chance your bone structure isn't fully developed yet.

[corvus]

Hey,

I know the feeling I used to be [Please do not post weight numbers on TeenHelp.] but started on a weights plan i had got from arnold schwarzeneggers book encyclopaedia of modern bodybuilding and have managed to get up to [Please do not post weight numbers on TeenHelp.] now mostly muscle in two years.

Basically try and take in 2g of protein in ur diet for every kg you weigh and cut out high fat foods and replace with high carbs like pasta and rice. You could try a weight gainer protein shake too.

AS for the gym spend 3-4 days a week there but no more cos its the rest that makes the muscle grow. Try an do betwen 45mins an 1hr each gym session and spend first 3wks doing your whole body each time you are at gym

After 3wks when you have got used to weights start training body parts specifically so say do biceps and back on a monday, chest and triceps on a wednesday and shoulders and legs on a friday. you can do abs in the morning when you get up every weekday

Hope this helps. it did for me

[Frosty]

Originally Posted by corvus

Basically try and take in 2g of protein in ur diet for every kg you weigh

Sounds reasonable.

Originally Posted by corvus

and cut out high fat foods and replace with high carbs like pasta and rice.

Why? Not to mention that grains are pretty bad for you.

Originally Posted by corvus

spend first 3wks doing your whole body each time you are at gym

After 3wks when you have got used to weights start training body parts specifically so say do biceps and back on a monday, chest and triceps on a wednesday and shoulders and legs on a friday.

3 weeks of whole body then a split? No. Try a good few months on a good full body split (SS, SL, one I've posted on here before) until you atleast stall in your lifts, and you'll do way better than as a beginner moving to some split where you're having an unnecessary rest period between muscle groups (what beginner needs a week to rest?) and where you'll undoubtedly wind up focusing on stupid crap like doing 50 different types of curls while you're still squatting half your bodyweight. Even once you stall on a beginner's linear periodization program, there's way better programs out there than the generic body part split over the week.

Originally Posted by corvus

you can do abs in the morning when you get up every weekday

Pre fatiguing the abs before heavy compounds like deadlifts and squats in the days workout (which I assume you would advocate doing)? No thanks.