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How to get buff

So as of lately, I've been working out. (I'm 12)

Can't seem to get ripped like the other dudes in 7th grade, any tips?

So as of lately, I've been working out. (I'm 12) Can't seem to get ripped like the other dudes in 7th grade, any tips?

@EcstaticFork

Work out a series of exercises with dumbbells targeting different muscle groups.Use 10 lb dumbbells and increase the number of repetitions in each exercise by one rep per week. Be careful not to overdo it,it can be hard on the joints. Pushup,pull ups are good . Curls are great. Remember to work your whole body and not just your arms. Situps and crunches for the abs. The important thing is to stick with it. So that's good for muscle definition and endurance but power lifting is a different subject.
Good luck
:)
Btw don't neglect your nutrition.

@EcstaticFork Work out a series of exercises with dumbbells targeting different muscle groups.Use 10 lb dumbbells and increase the number of repetitions in each exercise by one rep per week. Be careful not to overdo it,it can be hard on the joints. Pushup,pull ups are good . Curls are great. Remember to work your whole body and not just your arms. Situps and crunches for the abs. The important thing is to stick with it. So that's good for muscle definition and endurance but power lifting is a different subject. Good luck :) Btw don't neglect your nutrition.

@Dukedog said in #2:

Work out a series of exercises with dumbbells targeting different muscle groups.Use 10 lb dumbbells and increase the number of repetitions in each exercise by one rep per week. Be careful not to overdo it,it can be hard on the joints. Pushup,pull ups are good . Curls are great. Remember to work your whole body and not just your arms. Situps and crunches for the abs. The important thing is to stick with it. So that's good for muscle definition and endurance but power lifting is a different subject.
Thank you my man,
I'll be trying all of this (:

@Dukedog said in #2: > Work out a series of exercises with dumbbells targeting different muscle groups.Use 10 lb dumbbells and increase the number of repetitions in each exercise by one rep per week. Be careful not to overdo it,it can be hard on the joints. Pushup,pull ups are good . Curls are great. Remember to work your whole body and not just your arms. Situps and crunches for the abs. The important thing is to stick with it. So that's good for muscle definition and endurance but power lifting is a different subject. Thank you my man, I'll be trying all of this (:

@EcstaticFork said in #1:

So as of lately, I've been working out. (I'm 12)

Can't seem to get ripped like the other dudes in 7th grade, any tips?
There are several ways to train muscles. Muscle hypertrophy is where you exercise to gain muscle. 6-12 reps, 3-4 sets, 70-85% intensity and a rest time between sets of 1-2 minutes. Rotate between different parts of the body and change up your exercises every 3-4 weeks.

@EcstaticFork said in #1: > So as of lately, I've been working out. (I'm 12) > > Can't seem to get ripped like the other dudes in 7th grade, any tips? There are several ways to train muscles. Muscle hypertrophy is where you exercise to gain muscle. 6-12 reps, 3-4 sets, 70-85% intensity and a rest time between sets of 1-2 minutes. Rotate between different parts of the body and change up your exercises every 3-4 weeks.

@EcstaticFork

And don't forget your legs. Weights on the shoulders and half squats and toe raises.Do twice the reps you do with your arms.
Nothing looks siller than a guy with huge arms and skinny legs. Your goal should be proportional development.That is ... Your whole body is strong.

@EcstaticFork And don't forget your legs. Weights on the shoulders and half squats and toe raises.Do twice the reps you do with your arms. Nothing looks siller than a guy with huge arms and skinny legs. Your goal should be proportional development.That is ... Your whole body is strong.

@EcstaticFork patience and hard work. Put in 5 years of consistent hard work and I promise you will see amazing results

@EcstaticFork patience and hard work. Put in 5 years of consistent hard work and I promise you will see amazing results

Another thing I should mention is running. I was a runner,5 miles was fun,ten miles was a cruise.
My point here is cardiovascular health.
You don't want to just build muscle,the goal is overall health.

As mentioned above you will get out of it what you put into it and it does require preserverance and discipline however the rewards are well worth it, confidence and self respect are some benifits as is the way other people will treat you.
There are other benifits as well. ;)

Another thing I should mention is running. I was a runner,5 miles was fun,ten miles was a cruise. My point here is cardiovascular health. You don't want to just build muscle,the goal is overall health. As mentioned above you will get out of it what you put into it and it does require preserverance and discipline however the rewards are well worth it, confidence and self respect are some benifits as is the way other people will treat you. There are other benifits as well. ;)

Pick a set of exersises to hit all of the body. Write down what you do and try to do the programme for like months before changing stuff.

Use the exercise to warm up. Like if your max on the exercise is 40 kilos, do 10 reps of 10 kilo, 15, 20, 25, 30 and then 40. Depends how much time you have, but start low and make sorta a ladder.

Do 310 sets at max weight you can. It should be hard but not like super painfull. Increase max weight as you move on. You can also do 35 if you don't have time enough.

After training eat some protein like eat 2 bioled eggs in the gym or asap after. Make sure you get a good night sleep after training otherwise the effect is less.

Pick a set of exersises to hit all of the body. Write down what you do and try to do the programme for like months before changing stuff. Use the exercise to warm up. Like if your max on the exercise is 40 kilos, do 10 reps of 10 kilo, 15, 20, 25, 30 and then 40. Depends how much time you have, but start low and make sorta a ladder. Do 3*10 sets at max weight you can. It should be hard but not like super painfull. Increase max weight as you move on. You can also do 3*5 if you don't have time enough. After training eat some protein like eat 2 bioled eggs in the gym or asap after. Make sure you get a good night sleep after training otherwise the effect is less.

If you do free weigh exercises like deadlift or squats make sure you got the technique down with youtube. If you're not sure how to do it, do machines till you figure it out. Cuz you can get injured if you do it wrong. Seems much harder to get injured with a machine.

If you do free weigh exercises like deadlift or squats make sure you got the technique down with youtube. If you're not sure how to do it, do machines till you figure it out. Cuz you can get injured if you do it wrong. Seems much harder to get injured with a machine.

@Dukedog said in #5:

Your goal should be proportional development.That is ... Your whole body is strong.

Unless you want to end up like Popeye.

@Dukedog said in #5: >Your goal should be proportional development.That is ... Your whole body is strong. Unless you want to end up like Popeye.

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