Are bodyweight exercises better to gain muscle mass for an 14 year old rather than weights?
April 29th, 2009 | by Turbulence |
rupert n asked:
I bench 45 kilos curl 20kilos what do u think bodyweight or weights could and one give me info on how many reps and sets if weights i have access to weights.
i do cardio- i runplus i might be getting a rower does that build any muscle
http://budurl.com/ttraining.com
2 Responses to “Are bodyweight exercises better to gain muscle mass for an 14 year old rather than weights?”
By JJ on Apr 30, 2009 | Reply
Weight are better. You have to continually increase the weight to get the muscle to grow. You cannot do that with body weight.
With weights, generally you want to do 3 sets @ 8 -12 reps. The last set should be hard to do. If you can do 15 reps during any set, increase the weight.
By heARTfelt on May 2, 2009 | Reply
You can do many strength exercises without weights: for your stomach and core muscles, do crunches, sit ups and plank holds (start at 30 second holds and work your way up to 1 minute). For your arms and chest, you can do tricep dips and push ups. For your legs, you can do lunges, squats and calf-raises. All of these increase your strength and will help you gain muscle mass. Weights can be good as well – keep going with the bench and curls. It would be a good idea to do a little bit of cardio as well – perhaps some running or swimming. Increase your protein intake. Because you’re young, I wouldn’t suggest protein powder: instead you should eat lean meat (beef steak, chicken, etc), fish, nuts and eggs. In order to look healthy, you need to have a healthy diet, so make sure you eat good carbs (like grainy bread), fruit, vegetables, milk and good fats like avocado. Good luck, and don’t work too hard.