most muscle mass

[antonanton]

hahahaha oh aeso your what the spaniards call el terieble

[antonanton]

but really though i think you and the 14 year old should go 12 rounds bare knuckle

[Hwarangwarrior]

i bench 100 for 2 sets on flat for 10 reps then 2 sets of 7 at 105 then 2 sets of 4 for 110.
then 100 for 2 sets on incline and on declinefor 5 and 100 for 1 set of 6 and 105 for 3.

then on back day deadlift 140 for 2 sets of 10 then 150 for 7 then 165 for 3. Then clean and press 85 for 8 reps 3 sets. 3 sets of rows for 75, 85,95 for 12,9,6. Some heavy bag training for 30 to 45 min.

deltoids 25 to 30 reps of incline push ups for 5 sets. 6 sets of lateral and front raises.
biceps and forearm, 6 sets of 15 to 18 reps at 15 lbs on hammercurls and concentration curls. 3 sets of 50 palm-up wrist curls at 20 lbs. 3 sets of 15 palm down wrist curl at 7.5 lbs.
and grip training.

abs 4 sets of 75 on cruches at 8 lbs. 4 sets of jackknifes at 5lbs fo 15 reps
i'll post rest tommorow got to go.

[Equipoise]

Umm, yeah..... Maybe I'll have the patience to take this seriously tommorow. After doing REAL lifting I don't wanna do anything but watch tv and eat.

[VikingPower]

I thought his style was Thai Ninjutsu Do? Now it's Taekwondo, Street :P

[JohnnyCache]

i bench 100 for 2 sets on flat for 10 reps then 2 sets of 7 at 105 then 2 sets of 4 for 110.
then 100 for 2 sets on incline and on declinefor 5 and 100 for 1 set of 6 and 105 for 3.

then on back day deadlift 140 for 2 sets of 10 then 150 for 7 then 165 for 3. Then clean and press 85 for 8 reps 3 sets. 3 sets of rows for 75, 85,95 for 12,9,6. Some heavy bag training for 30 to 45 min.

deltoids 25 to 30 reps of incline push ups for 5 sets. 6 sets of lateral and front raises.
biceps and forearm, 6 sets of 15 to 18 reps at 15 lbs on hammercurls and concentration curls. 3 sets of 50 palm-up wrist curls at 20 lbs. 3 sets of 15 palm down wrist curl at 7.5 lbs.
and grip training.

abs 4 sets of 75 on cruches at 8 lbs. 4 sets of jackknifes at 5lbs fo 15 reps
i'll post rest tommorow got to go.

What do you weigh?

[Hwarangwarrior]

abs continued decline leg lifts at 5 lbs for 20.

calfs 6 sets of 110 to 130 calf raises at 8 lb medecine ball then 6 sets of donkey calf raises for 110 to 130

quads squating around 4 sets of 6 to 15 at 90,95,100,110. then jumping squats with 20 lb plate for 4 sets. 4sets of leg extensions at 90 95 100. and hamstrings leg curls at 65 for 15 at 4 sets.

I weigh 110.

[Matadon]

im not a body builder
but i dont think 1nc a week is enough to get the results that you seem to want
might i suggest every other day, balance the routines so that you fit exercises of each
body muscle (eg. legs, arms, core).

I was also told that if you wanted mass, you eat the equivalent amount of protien powder as your weight x 2 in grams or something, dont take it from me though, you might want to check up on the nutrition parts of body building.

Ok, here's the way this works. You stick to your circle of experience. Someone asks about lifting weights, you're not a weightlifter (which is different than a bodybuilder), so you STFU. Someone asks about gay sex, I will remain totally silent, and you can be all over that mofo. Get it?

Heavy lifting is something you do three times a week, at most, and that's with a different group every day. Twice a week is probably better for most athletes. If you can work each muscle every other day without putting yourself in the hospital, you're doing areobics, and aren't going to see jack in the way of real strength.

[Matadon]

abs continued decline leg lifts at 5 lbs for 20.

calfs 6 sets of 110 to 130 calf raises at 8 lb medecine ball then 6 sets of donkey calf raises for 110 to 130

quads squating around 4 sets of 6 to 15 at 90,95,100,110. then jumping squats with 20 lb plate for 4 sets. 4sets of leg extensions at 90 95 100. and hamstrings leg curls at 65 for 15 at 4 sets.

I weigh 110.

Ok, because someone mentioned that you're 14, I'm not going to start in with the 'you puny bastard' comments, because in four years, you could be 6'2" and 250lbs of pure rock -- you're still growing[1]. But if you're going to get there, do things right.

Heavy weights only. Basic movements only. Don't worry about the rest, you don't need the 'backflip double-monkey extended dong curl' to build strength. Lift twice, mabye thrice, a week, and eat well -- meat, fresh or frozen veggies, whole brown rice, no processed food or sugar (candy, sodas, etc).

Do the bench, squat, deadlift, military press, and pullups. Keep the number of reps consistent -- I always do 3 sets of 6 reps for my lifts, other people like 4x10, some like 3x10, whatever -- just pick two numbers, and stick to them. Also run, because cardio is important. Keep a journal of what you've been doing, because it's good for motivation, and it gives you a place to record your goals. Set good goals for yourself, and push yourself to acheive them.

Oh, and ditch the crunchies -- they're useless. Incline situps are your friend, as are bicycles, weighted situps, and torso lifts if you've got the equipment.

You've got a good start, and will make good progress as long as you stick to it, push yourself to improve, and don't get waylaid by the idiots who think that fifty-rep sets with the 2lb dumbbells will make them strong.

[1] What's kind of funny is that I'm the same damn size and weight I was when I was 14 -- 5'8", 175lbs. Just lots more muscle and lots less fat now.

[JohnnyCache]

OK, given your age and size those aren't bad weights, actually. (better proportionallly on some of those lifts then I do ATM). You'll come along.

As a 110 fourteen year old, you should knock off the callouts for a while.

And lose the 'street' - you can't claim to be a street fighter until you are old enough to drive on one.