Soo im 14 now and im weak when compared to other boys!! So what can i do to gain strength in my arms and yeah i want the mass and the shape to so that they wont consider me weak! So pleaseeeee help me! And please give me diet tips also for gaining mass and i dont have the whey stuff. any help woupd be appreciated
If you want to gain there are two steps:
1. Eat more calories than you burn
2. Work your muslces to failure
When you're working out you don't need weights or a gym (although those will help you progress faster), you only need yourself. Pushups, pull-ups, chair dips, squats, lunges, planks, etc. Are all great strength building exercises and you don't need equipment to do them (except maybe the pull-ups). Work until you cannot possibly do another rep. You should feel so completely wasted in the muslces that you are training that it almost hurts. When you work your muscles to failure, they tear. Torn muscles will repair themselves and become bigger than before.
Try your best to eat plenty of good protein (lean meats, beans, nuts) and get PLENTY of water. Your muscle tissue needs water and protein to repair itself. You should be drinking at least one ounce of water per pound of body weight each day. Don't forget burpees, and crunches, and any other exercise that you can do without weights or equipment. There are PLENTY of options on this app.
Be patient about seeing results, they WILL come. Good luck.
The only thing u should do...Is increase your level of workout
At my opinion,to get strength,u must do the workout in many reps in short time..do as many as u can until u get tired..it's absolutely will help u to get the strength
Eat lots of proteins, like chicken, peanut butter and fish.
About strength do lots of plank, burpees, work with repetition with your body weight... you will get it!!
Thank u all for the advice ill start right away hope it works!