Workout Fitness Exercise
exercise and workout questions?
hi i am 13 year ond male (almost 14) and i have a question about how to get mussels. i currently received an “Iron Gym” for christmas, (and yes i weighs and dumbbells if that helps at all) i have a few questions about fitness:
what work out exercises should i be doing (list 4-6)
how long should i be doing each exercise for (Minuet)
how many of each exercise should i be able to do at the age of 13 (almost 14)
thank you! 
You’re a little young to be working out. I would wait until I was at least 15. At any rate, in my 10 years of bodybuilding I have known a couple of 14 year old guys who work out and were fairly strong as well. If you insist on working out, get your folks to get you a good multi-vitamin and some fish oil. You will also need some whey protein if you expect to see any gains in strength or size at your age, which should be taken immediately after your work outs. If you want to train to get strong, do all of your sets with 4-8 reps each – this eventually can also get you bulky. If you care for more lean size, do most of your sets for 10 repetitions. However, at your age I would recommend doing 10 repetitions on all of your sets with moderate weight, as opposed to fewer reps with strenuous weight.
Chest for example:
Flat bench dumbells – 4 sets (but do 1 or 2 warm up sets before you begin using very light weight) – 8-10 reps each.
Incline bench dumbells – 4 sets – 8-10 reps each.
Decline bench dumbells – 4 sets – 8-10 reps each.
Flat dumbell flies – 3 sets – 10 reps each.
Should you have any other questions, feel free to e-mail me. The world is fitness is VERY broad, and there is a LOT to it.
Good luck!
Fitness Exercises : Exercise for a Flat Stomach
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