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Thread: Gaining Mass

  1. #1
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    Gaining Mass

    Ok, I'm 14 years old, part of a family ( on my Dad's side )
    who has been known to produce, what you call big men ( not muscular,
    just big boned ) my dad has a chest measurement of around 50
    in., and my grand-dad had a chest measurement of 75 in.

    But, I inherited the figure from my mom's side, so my chest measurement
    is around 30 in., I'm 5'1-5'2, I weigh 91 lbs, I'm a realist so I
    pretty much know I ain't gonna be Arnold, I just want to gain about 5 in.,
    and weigh somewhere around 100-115 lbs

    What I'm asking, is this a smart goal, and is it achievable using bodyweight,
    and free-weight exercises, and also, if you have any suggestions on a routine,
    or what I should begin to do, all help's appreciated

    Peace

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  3. #3
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    Would a routine like this work?

    Squats 1 X 8 - 10 reps
    Leg Extensions 1 X 8 - 10 reps
    Leg Curls 1 X 8 - 10 reps
    Dumbbell Pullovers 1 X 8 - 10 reps
    Barbell Overhead Shoulder Press 1 X 8 - 10 reps
    Seated Rows 1 X 8 - 10 reps
    Bench Press 1 X 8 - 10 reps
    Barbell Bicep Curls 1 X 8 - 10 reps
    Tricep Extensions 1 X 8 - 10 reps
    Weighted Pullups 1 X 8 - 10 reps
    Weighted Dips 1 X 8 - 10 reps
    Standing Calf Raises 1 X 8 - 12 reps
    Abs - 1 X 10 - 15 reps

    3 Days a week, Monday, Wednseday, and Friday-with a two day rest?

  4. #4
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    Are you a begginner? As in brand new to lifing. If so you got the right idea. I think the split is sound. Just get rid of the curls and the extentions for now. Keep reps high and focus on form for all of your lifts.

    Oh and I just noticed, get rid of the leg extentions and leg culrs and replace for straight legged dead-lifts after your squats for 1 working set of 8-12.
    And pull-overs lol.

    You can add in alot of these movemnts later. You should be spending no more than 40 mins lifting. Don't rush things.
    Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.

  5. #5
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    ATG Squat 3x10-15
    SLDL 3x10-15
    DB Flat Bench 3x10-15
    BB Bent-over Row 3x10-15
    BB Satanding Military Press 3x10-15
    Pull-ups/Lat Pull-downs 3x10-15

    Don't focus about how much weight you are using now, just concentrate on form! Use Light Weights, do this workout 3 timmes a week. for a month and then you can lower the reps to 6-12 and start lifting heavier but with good form! The most important thing for you now is good form. Good Luck

  6. #6
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    Quote Originally Posted by Raz View Post
    Are you a begginner? As in brand new to lifing. If so you got the right idea. I think the split is sound. Just get rid of the curls and the extentions for now. Keep reps high and focus on form for all of your lifts.

    Oh and I just noticed, get rid of the leg extentions and leg culrs and replace for straight legged dead-lifts after your squats for 1 working set of 8-12.
    And pull-overs lol.

    You can add in alot of these movemnts later. You should be spending no more than 40 mins lifting. Don't rush things.
    Yep... But, I gotta give credit, I got that from an article at BodyBuilders.com, figured it would need some modifying...

    Thanks

  7. #7
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    Quote Originally Posted by D$B;1428848[SIZE=3
    Would a routine like this work?
    [/size]
    Squats 1 X 8 - 10 reps
    Leg Extensions 1 X 8 - 10 reps
    Leg Curls 1 X 8 - 10 reps
    Dumbbell Pullovers 1 X 8 - 10 reps
    Barbell Overhead Shoulder Press 1 X 8 - 10 reps
    Seated Rows 1 X 8 - 10 reps
    Bench Press 1 X 8 - 10 reps
    Barbell Bicep Curls 1 X 8 - 10 reps
    Tricep Extensions 1 X 8 - 10 reps
    Weighted Pullups 1 X 8 - 10 reps
    Weighted Dips 1 X 8 - 10 reps
    Standing Calf Raises 1 X 8 - 12 reps
    Abs - 1 X 10 - 15 reps

    3 Days a week, Monday, Wednseday, and Friday-with a two day rest?
    No, go read CowPimps full body workout thread.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

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