My first observation would be that at 14 you may not yet have sufficient androgenic hormones to build any significant muscle. You need to be well into your adolescent growth spurt to have enough testosterone to do the job. Personally, I did not start responding to weight training until I was 15.
If that's not the case, look to some of the good hard gainer workouts and diets that are out there. Use basic heavy compound movements with a barbell. Use good form for 2-4 sets of 8-12 reps and start with a whole body routine of 8-10 movements, no more than 3 times per week for the first 2-3 months.
Eat a good healthy diet emphisizing lean protein, vegetables and fruit, nuts and healthy oils, and whole grains as needed to keep energy levels up and growth continuous. At your age, if you can tolerate it, low and non-fat dairy is also a good choice.
Copying Arnold's program likely has too much volume and not enough rest, the latter being important because I see you use the phrase, "every day."
Learn. Be patient. Be consistent. Work Hard. Eat well. You'll grow.
If that's not the case, look to some of the good hard gainer workouts and diets that are out there. Use basic heavy compound movements with a barbell. Use good form for 2-4 sets of 8-12 reps and start with a whole body routine of 8-10 movements, no more than 3 times per week for the first 2-3 months.
Eat a good healthy diet emphisizing lean protein, vegetables and fruit, nuts and healthy oils, and whole grains as needed to keep energy levels up and growth continuous. At your age, if you can tolerate it, low and non-fat dairy is also a good choice.
Copying Arnold's program likely has too much volume and not enough rest, the latter being important because I see you use the phrase, "every day."
Learn. Be patient. Be consistent. Work Hard. Eat well. You'll grow.
No comments:
Post a Comment