I am 15 5'3 and 115 lbs. I was wondering a fast way to workout and put on mass all around my body. I have to go to school so I have limited gym time.



Please advise....

Squats,Bench, Mil Press, Deads,Chins,Rows.

Eat like every meal is your last.

Wouldn't do Squats,Deads,Rows on the same day. But that's just me. Thousands would.

Hevy nailed it. Do that stuff and eat like a mofo, and you'll put on some serious mass. You might also look into Rippetoe's Starting Strength. Lots of people have had great success with it, and the program is tailor made for someone like you. Just hope you like milk though.... :D

I'd just like to add one more thing to the heavy compound lifting and lots of food advice...get a lot of sleep, too. Then voila!

How familiar are you with the major compound barbell exercises (e.g. Squat, Deadlift, Clean, Press, Row)?

An intelligent calorie surplus and a strength training program that promotes exercises using the largest percentage of your overall musculature is your best bet for muscular gains.

If you have the $30, picking up a copy of Starting Strength 2nd Edition by Rippetoe/Killgore would be a wise investment. Buy it through the JSF Amazon Mall to support the site.


btw...Why are you posting this in the Fat Loss forum? Might want to ask one of the mods to move it to the Beginner's forum.

Oh....and another thing......keep the cardio to a minimum for now.

Couple of HIIT sessions a week maybe .....no more than 10 minutes a session.

If you have the $30, picking up a copy of Starting Strength 2nd Edition by Rippetoe/Killgore would be a wise investment. Buy it through the JSF Amazon Mall to support the site.


:nod::nod::nod:

:bb::eat::bb::eat::bb::eat::bb::eat:

Here's some info on it

http://forum.bodybuilding.com/showthread.php?t=998224