Mr Britain

How to turn a weak pathetic nerd to big muscular guy? Good routine to start teenage bodybuilding?

HI. I am a weak nerd and I want to turn into a muscular guy by working out and bodybuilding. I am age 13, height 6 foot 6 inches, and 110 pounds. I am a little fat and I have very little muscle, so I want to start bodybuilding and working out to lose my fat and gain muscle. I need a good detailed weekly routine that includes what workouts, reps and sets, and anything else important for me to get muscular.

Public Comments

1. A 'big muscular' 13 year old. Kinda scary. You're fine the way you are.
2. Monday- Upper Body Bench Press- Warm Up- 2 sets of 10- reps of light-moderate weight. 1 minute rest between sets 3 sets of 5 reps. Heavy-Moderate weight. 2 minutes rest between sets. Triceps-Close Grip Bench Press- 3x8-10 reps with 1-1.5 minute rest between sets Push Downs-1-2 sets with 8-10- reps 1-1.5 mintues rest. Biceps Curls- Warm Up-2x 12-15. 1 minute rest between sets. 4-5 Sets of 8-10 reps Moderate weight. 1 minte to 1.5 mintes rest bewteen. Abs- Sit ups- 3x10-15, 30 seconds rest between sets Twisting Crunches- 3x10-15 30 seconds rest between sets Planks- Get down like u would a pus up, only hold ur body up on ur elbows and forearms. Hold for 30 seconds to 1 minute. 3 times with 30 seconds rest between sets. Tuesday- Lower Body Squats- A)Squats- 10x3 B)Dumbell Cleans 10-x3 (right after squats, do the dumbell cleans with no rest. Rest 30 seconds after dumbell cleans, then repeat excersise. rest for 2 minutes Deadlift- A)10x5 B)squat jumps 10x5 30 seconds rest between sets rest for 2-5 minutes run for 20 mintues. Weds-Rest, no workout Thursday- Upper Body Pull ups- 3 sets to failure. Do as many pull ups as u can each set, then rest for 2 minutes pull downs-3x10-12 with 1-1.5 minture rest between sets bent rows-3x10-12 with 1-1.5 mintue rest betweens sets rest 2 minutes Shoulders- Overhead Press- 4x6 2 minutes rest between sets side laterals- 3x10-12 with 1 minute rest between sets bent laterals-3x10-12 with 1 minute rest Do abb workout from Monday Friday-Repeat Tuesday Workout. Saturday- 20-30 minutes of light cardio. Running, Jump Rope, Swimming, jog. with abb workout from monday if u feel like ur up to it. Sunday-Rest Food wise, eat 30-45 minutes b4 workout, get sum protein RIGHT after workout. eat a good ammout of food all day, and drink as much water as u can. stay a way from lots of sugars, and fats. get lots of sleep, and stretch b4 and after workout. plus sum small stretches on ur days off.
3. dude your 6.6..dam that a monster haha anyhow you should bike and run to build up you lower body. rather than just becoming huge i suggest you just go for a toned body thats skinny but also really fit at the same time
4. try waiting for 5 years.. you're not old enough.