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2005/03/22, 07:50 PM
Hey guys, I'm a 15 year old, who just started to weight train and go to the gym. I am what people call a hard gainer and I'm very skinny. Im about 5'4,105 Pounds, My feet and my wrists are so skinny and boney. I'm partly to blame as my whole family gene are of normal weight, but I just started playing so many computer game I forget to go and eat and I never ever lift weights.Well now im trying to add alot of muscle on and trying to reach my ultimate goal of 135lbs.I have one question I want to ask you guys, Im starting to do free weights to build up my arms, and squats to build up my lower body. Now when I work out these muscles and they start to strenghten and get bigger, how would these workouts affect my skinny wrists and hands get bigger, and my boney feet get bigger? Also, name some very good excersises to build alot of mass and muscle, Im starting to eat alot of meals a day around 6-7 with alot of protien in it.:)
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2005/03/22, 08:14 PM
squats
deadlifts
pull ups
rows
dips
military presses
bench press
start slow.....learn proper form....at first use your bodyweight or the bar...once you build up proper form/strength...start to add weight....to add mass you will need to train in the 6-8 reps range...(ie using weight you can do for only those reps..)...and progressively increasing weight once you can do the weight you were doign for 8 or more reps....
also adding weight is more directly involved with total caloric intake rather than protein intake per se....You should aim for around 120grams of protein a day...I don't know how active you are but to maintain weight of 105...you need around 1200(if you just sleep all day...ie completely inactive).....so I am guessing you need around 1800 total calories to start adding weight....if it doesn't work...increase your caloric intake by another 100-200....if you feel you're gaining more fat than muscle...decrease the intake by about 100...etc....you have got to find caloric intake that works for you...
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2005/03/22, 09:44 PM
I don't think anyone can put it better then that menace.
DX
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2005/03/22, 10:31 PM
using free weights will force your skinny wrists to adapt as you train, as they will act to stabalize alot of the exercises, such as shoulder or chest presses, and will strengthen up. if you want to further develop them, i suggest wrist extensor and flexor exercises with a straight bar. i think it was menace3000 who suggested the site http://www.abcbodybuilding.com/exercise1.htm awhile ago.. it should have a description of those exercises.
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2005/03/23, 02:28 AM
at 15....your wrists will probably still grow in size a bit...and working out will definetely help strengthen them...but generally speaking if you got small wrists you're stuck with them...I got fairly weak/narrow wrists...they have defintely gotten stronger over the years...but size wise they are still fairly small....
perhaps heavy lifting will force your body to adapt by growing accordingly....at 15 you still got 2-3 years of growing left....so just start slow and work up....
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2005/03/23, 07:32 AM
ya im in the same boat.. my gnese never passed on super-humongo wrists, but ive been doing forearm and wrist training lately, and have been noticing some improvements.. both in size and muscularity, and stability.
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