Aug 20, 15 y/o: Lifting Weights for Months with Disappointing Results | Muscle Building Q&A

Question: Hello, I have been weight lifting for a few months. I am only 15 years old. I'm skinny, at 5'10" and 120 pounds. I've been lifting dumbbells at home that are about 20-30 pounds. I've gained only a tiny bit of muscle from when I started, but nothing significant. Maybe it's because I'm not lifting properly or just don't know what to do. Thank you.

– Nevin (Piscataway, NJ, U.S)

Answer: Hi Nevin, thanks for the question. From the sounds of it, you need to upgrade your equipment. Unfortunately, 20-30 lb. dumbbells just won't cut it. To start seeing real gains, you need a power rack or squat rack, a flat or adjustable bench, an Olympic barbell and Olympic weight plates.

You can buy this equipment or get a membership at a good gym. Yes, either option will cost money, but it's worth it. No excuses. If you don't have the money, get a job, ask your parents or friends to loan you the money, dig for treasure in your back yard – whatever it takes.

Once you have your new equipment or gym membership, you'll have to have an effective weight lifting routine for your novice level of experience. I recommend the MYx8 or Rippetoe's Starting Strength. Additionally, always strive to use proper weight lifting exercise technique during your workouts.

The other major thing you must do is to ensure your diet is on point. Since you want to gain muscle, you should be "bulking," or eating more calories than you burn. For full details on diet planning, read bodybuilding diet.

And last, but certainly not least, get plenty of sleep each night. That's the only time your muscles actually grow!

If you follow all of the above advice, you'll start seeing much faster gains, almost immediately.

– Alex

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Feb 26, Weight Lifting Workout Routine Question | Muscle Building Q&A

Question: Hi, I am Josian, and I have question for you. I want to workout at home 3 times a week with dumbbells and barbells like, Monday, Wednesday and Friday. Can you show me a workout that I can do in these days? And please send me a forearms and abs workout too! Thank you!

Your friend,
Josian (Bayamon, Puerto Rico)

Answer: Hi Josian. The answer to your question depends on your experience level.

If you're relatively new to weight lifting or if you've been lifting for a while but haven't had great strength gains, then you should start out on a beginner's routine. I recommend MYx8, the official MyWeightLifting.com weight lifting routine.

On the other hand, if you have been lifting for more than a few to several months already and have seen quality strength gains, then you'll need either an "advanced-beginner" or an intermediate workout. If that's the case, then take a look at upper body/lower body weight lifting routine. Or you could consider a push/pull/legs routine, such as this weight lifting workout routine.

Whether you're a beginner or more experienced, you can look at all of the high-quality routines on this here: weight lifting routines. Just make sure you choose one that fits your experience level.

With regard to your inquiry about forearm and abs workouts, that also depends on your experience level...

...If you're pretty much a beginner, then you should completely forget about working forearms directly. They'll get hit hard enough from deadlifts, pull ups, rows, etc. I don't recommend dedicated workouts for abs either, for beginners; although, if you really want to do one, then go ahead and do 2-3 sets of 8-15 reps of weighted crunches or leg raises once or twice a week.

If you're more experienced though, then you can consider training forearms (if you think that's a true weak spot). Something like 4 total sets of 6-12 reps, once per week; split the 4 sets between two exercises (e.g. two sets of barbell wrist curls and two sets of reverse wrist curls). For abs, try 4-6 sets of 5-15 reps with weighted crunches, leg raises or any decent abs exercise, twice a week. Experiment from there to see what works best for you.

This should send you in the right direction. Feel free to ask another question if you need more help in the future.

Train smart,
Alex

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