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muscle gain for a 12-year-old

JamminSV6 Posts: 1 Joined: 2005/06/08	2005/06/08, 03:58 PM I'm a little bit underweight with small arms (muscular),no defined abs or pecs, and barely any leg muscle.I currently do : bench press=50 lbs. 10 reps 3 sets.curls=10 lbs.10 reps 4 sets (20 each arm).60 crunches, leg rasies, and dumbell flies. These havent worked and I workout about 1 hour every other day at home. I would appreciate if i could get a workout plan from a professional or successful lifter. My name is Steve Kraynik
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/06/08, 10:25 PM First of all, your 12. Stop worrying about how big your arms are. Second, whats your goal? muscle building, strength building, getting in better shape for a sport...? Theres different plans for each. Why not try reading some of the posts already out there. I can't count how many routines have been posted and then picked apart by members of this board. Most of them are pretty decent. Third, A successful plan for a professional and an effective plan for you are two COMPLETELY different things. As a begining lifter, almost anything work for you. However, the plans that most advanced lifters do would be too much and too specialized to start out with. Also, you say you have barely any leg muscle, but you dont do anything for legs. Post what you hope to achieve from weightlifting, and then we can get you started on the right track. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
dvelswk Posts: 192 Joined: 2005/05/07	2005/06/09, 08:56 AM Dont over work your self at 12.. All you would need to build at your age is a good diet, constistant exercise, and sleep. Don't bother with "any" type of supplement unless a protein.. Another thing you could do if your planning on weightlifting for a long time, is strengthen your rotater cuffs when you first start. I wish I had done this because mine give me problems when I do bench press. Read some of the other posts on other sections to answer your questions.
mattawesome Posts: 141 Joined: 2005/01/13	2005/06/09, 01:34 PM At age 12 you need to becareful not to put to much weight on your joints. They are still forming. They are not quite strong enough to handle large loads. Use light weights atleast until your are around 14. -------------- If you can't hang with the big dogs, go your little ass home.
DeadOnArrival Posts: 95 Joined: 2005/05/22	2005/06/09, 06:48 PM Keep the reps above 8 and don't goto failure. Pushups, squats, chinups should be mastered first. Good form is super important so practice. Keep away from complex sports specific movements. Keep it simple - compound moves. Make sure the program is balanced.
dvelswk Posts: 192 Joined: 2005/05/07	2005/06/09, 11:42 PM I agree with deadonarrival about the push ups, chin ups, and form. Practice do reps of over 8 and work on your form. You'll build some muscle but mostly tone it. If you can get to were you can do chin ups, wide grip chins, etc. easily, then it will be easier for you to gain mass when you are older. Just focus on getting "fit" rather than "big". At your age it's not healthy to try to gain a lot of weight, you might have not even started going through puberty yet.
bropie Posts: 1,084 Joined: 2004/12/04	2005/06/10, 06:25 AM focus on getting your diet under control as well at that age.. dont bother with cutting/bulking or anything too complex, just get into eating healthy. at your age, (from personal experience) i know how easy it is to eat fast food and junk all day long, but if you get into a good regimen now, you will be golden for later on. focus on complex carbs (brown rice, brown bread, yams, etc.) lean cuts of meat (chicken, turkey, tuna, beef, etc.) and lots of veggies. stay away from pop, fatty foods, and lots of sugars.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/06/10, 01:01 PM Is this even a real person let alone a 12 year old? Sounds kind of shady...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/06/11, 06:00 PM huh????