Creatine.?

Question:

15 year old male.what products to get and if to use.serious about working out.been going hard for about 1 month and a half and can't put on ne weight.personal anecdotes appreciated.ne recommendations.basically would enjoy ne information i can get my hands on.or other products that work your muscles but don't make you grow breasts.or shrink your dick.

Answers:
Here's are two answers I once gave other people:

Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.

My advice would be:

1. Cut you workouts down to three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months.

2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.

3. Try creatine and HMB.

4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.

5. Remember to stretch.

6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.

7. Take a good multivitamin.

8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.

9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.

Here's a sample three day workout:

WORK OUT PROGRAM
3 X WEEK

LEGS
Squat 3x8
Straight Leg Deadlift 3x10
Standing Calf Raise 3x10-15

CHEST
Bench Press 3x8-10
Flyes 3x8-10

BACK
Pulldown 3x10-15
Bent Over Rows 3x6-10
Deadlifts 3x10-12

SHOULDERS

Military Press 3x8-10
Upright Rows 3x10-15

BICEPS

Standing Barbell Curls 3x10-12

TRICEPS
Lying Tricep Extensions 3x10-15

STOMACH

Crunches 3x50

Mon., Wed., Fri. or Tues., Thurs., Sat.

Every two weeks increase the weight on each exercise by 10%. If you can’t don’t worry about it. Keep trying until you can.

Be consistant with this kind of routine for about 1-2 years straight before you move into heavier stuff. Trust me..this is more than enough for your age. A while you can move up into heavier workouts. Hope this helps!

If heavy weights bother you or you are worried about stunting your growth here is another routine you can do:

Use some 10lbs dumbbells to work your biceps. Do like 3 sets of 25-50reps Mon, Wed, Fri or Tues, Thurs, Sat. Get yourself a good jump rope too and use it daily for around 10-30 minutes. Do the following program of bodyweight exercises everyday.

Hindu Squats
Hindu Push-Ups
Back Bridge

Try to go 25-50 hindu squats with the goal of 500 eventually.

Try for 25 straight Hindu Push Ups with the goal of 100-200 eventually.

Go for a 30 second Back Bridge with the goal of reaching 3 minutes.

For a detailed explaination of these exercises go to www.bodybuilding.com and do a search. Or purchase the book Combat Conditioning at www.mattfurey.com .

For your abs do 3 sets of 50-100 crunches daily.
For your biceps get two 10lbs dumbbells and do 3 sets 20-50 reps three days a week (Mon, Wed, Fri or Tues, Thurs, Sat). You can get the dumbells from a sporting goods store like Dunhams or Sportauthority.

Hope this helps! STAY AWAY FROM STEROIDS!

Other Answers:
Eat more calories than you currently are. You cannot bulk up without more intake.

Talk to a trainer about whether you are actually going hard or just think you are - to my frame of mind, going hard means two hours in the gym every other day without fail.

If you want illegal supplements, that's another story and can't help you with that.

First of all.try it naturally, because somtimes people may be suprised by their bodys own ability to very quickly develop and maintain muscle. But you have to be feeding it right.needless to say, things like Creatine will be useless to you, if you are not consuming the right amount of water and protiene and such.

Make sure you are getting good sources like eggs, chicken, nuts and seeds and definatly water. It is IMPOSSIBLE to build your muscles if you are not supplying them with enough fluid to rip and heal. But you dont want to be over consuming in your diet either..definatly talk to a professional about your body weight, fat and size and go with somthing expertly reccomended.
or there are online calc's you can use too.

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Creatine.?

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