jimjam

Hi all. I'm not sure if I'm skinny.. I'm 13 years of age,5'11 and I weigh around 140 pounds... I have small shoulders and I want to know good exercises for those. Also what exercises would stunt my growth or weaken my bones or something as I'm only 13.. and is it ok to work with 5kg dumbells to gain muscle.. or should I use something heavier and more difficult. Thanks in advance.

Vieope

FURtherness

CowPimp

You're definitely pretty skinny, but I have seen skinnier. Don't worry though, you can definitely pack on some size with proper diet, training, and rest.

To answer you immediate questions, I don't know anything about exercise stunting your growth. However, weight training strengthens bones; you don't have to worry about that. As well, the weight that you use is going to be based on what you are capable of. The best range for gaining muscle mass for most people is between 8-12. This means you reach failure between 8 and 12 repititions. You may want to try going as low as 5 repititions if you don't see good results in the 8-12 range, because everyone responds differently.

For more information check out the stickied thread at the top of the training forum. As well, you should read up in the diet & nutrition forum too. Diet is just as important as training.

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plouffe

You can definatly start lifting at this age. For now I'd suggest you go higher reps, with low weights to reduce the chance of ingury at that young of an age. Once you get a decent basis and idea of what lifting and bodybuilding is about ( and get your form down on basic lifts ) I'd start performing more advanced lifts at higher volume + heavier weight. Search the net for articles and just read up on all you can. Knowledge is very important in this sport. Goodluck man.

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Personal Bests:

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Deadlift - 315 X 17
Squat - 315 X 11
40 yrd. - 4.65

Vieope

FURtherness

Var

IMO, 13 is too young to get into weight training. Body weight exercises are all I'd recommend until you're a little older.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

CowPimp

If he's hit puberty then it's probably fine. However, I do agree that he should probably stick to slightly higher reps until he gets his form down and gets the basics down. Me and several of my friends lifted when we were 13 and no one experienced any problems as a result. I took weight lifting class in 9th grade along with several other peeps.

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