Im 14 and i need to know how to gain muscle without any drugs can anyone help?
600336
workout (sensibly! don't overdo it!) and be sure to warm up - stretch before and after exercise. Do some homework - get some books so you can at least do things safely. Eat lots of high protien foods an hour before and after excercise (protien is the muscle building stuff in food!) - fish, chicken (without the skin) etc but grill these types of foods, do NOT fry them! Eat healthily (not just foods high in protien!) - lots of veg and stuff. At your age though, you should just go out and have fun!
400368
Nothing is going to "grow muscles" except a tough work out and a strong recovery.\n\nStay off the drugs, drink lots of water, and eat a good meal with a fair amount of protein after you workout.
590107
i'm 12 too and i'm short so i ask that all the time. When i started to eat more protein and a little more fatty foods than i usually do and excersize a lot i started to grow more. Trust me it works. Just find a sport you like and have your parents sign you up.
552421
peppermint. you havent answwered the question.\n\nyes you can gain significant musclemass from bodyweight exercises. as long as you do the right exercises and eat enough protein to gain mass.\nMens health magazine always has bodyweight exercises and they are great.\nalso 'death by bodyweight'\nI was travelling for 9 months and it was hard to get to a gym and spent those months doing bodyweight training. very good.
1166434
Exercise!!\nThere is no "easy" way to get muscles\n\nBut don´t worry too much.. we girls prefer skinny guys than obese!!
189707
There are ways you can naturally raise your growth Hormones in your body...., that is the cheapest way without spending any money..., which works good and believe me..., it works... These things you should do...\n\n1) Reduce your BMI\n2) But only drop a pound a week\n3)Skip the Atkins Fad\n4) Have morning sex or when you do your deed..., do it then\n5) Do more compound exercises..., squats, deadlifts, bench press\n6) Eat nuts before you go to bed, peanuts are good\n7) Reduce your reps to about 5 reps with three sets\n8) Rest\n9) no alcohol..., if you do..., just have a couple on a friday night or once in a blue moon...\n10) Go to bed early...\n\nThe cheatest that works very well..., from my experience both glutamine and creatine work the best..., even better if you had some protein powder... With the creatine and glutamine..., cycle on..., three weeks on.., three weeks off... Glutamine.., take on an empty stomach or your wasting your money..., creatine is best taken after your workout with a protein shake...\n\nBoth glutamine and creatine are naturally produced in your body..., for some people..., creatine doesn't work for them because their body's already produce alot of it.. Brands.., they all claim to be the best..., but creatine is creatine..., same with glutamine..., it's like saying I have the best bottle water..., water is water..., so go with the cheapest brand..., as long as it is pure...\n\nMy thought..., I use to take glutamine..., creatine and a few more supplements a few years back..., they do help..., but not as much as I hoped... I keep them in my house in case I go too hard an injury myself or a muscle group but that's it... All weight lifters..., body builders..., power lifters know that it takes time to develop strength as muscle... You don't really need supplements
1086745
Well just eat foods that are healthy but in larger amounts.Then, lift weights so you can change the food you ate into muscle instead of fat.By doing that you will gain weight by gaining muscle.
663101
stick to running and pushups for the next two years or so, there are so many body building exercises you can do without weights.  calf raises where you stand on a stair with your heels hanging off and raise up on your toes, you can do one or both feet at a time.  Lunges.  Any sort of lifting of your body or body part where you can feel resistence will strengthen ur muscles.  Email me for more exercises if you want, i can think of at least 50 more.
81562
You should try strength training instead.  Using weights would help build muscle.
1152653
put as much weight on your shoulders as you are comfotabl with when you work out. the only way to build muscle is to tear it. no pain-no gain. muscle grows on 3 things- protein, creatin, and water
226128
eat a lot of protein. they are the building blocks of muscles. you should consider protein shakes. get a good exercise programme and stick with it.\neat half a banana before you train and the other half straight after, preferably with a shake. \nwith a good diet, thats high in protein, and a good work out progamme you should be able to do it easily.
533181
do not take any growth hormones they really mess u up!!!! the only thing u should be taking is whey protein, casein protein at night, multivitamine (animalpac), flaxseed oil, and creatine ( drink more water though, it dehydrates u)....all of these things cobined with a good ass heavy lifting weight program and ur 5 to 6 meals a day and u will build quality muscles that will last u forever!!!!email me i u need anything else!!!
153230
Yes you can gain muscle at your age albiet it is more difficult after the age of 30. No one exersice will do it for you but if you were to choose one i would suggest squats.\n\nWhy not have a personal trainer at you local gym prescribe a workout program for you?
410290
At fifteen years of age, creatin will not help you, and using ANY "steroids" is not smart as your body is still developing NATUARALLY. Using anything similar to a steroid can actually hinder the "natural growth" of your body...\n\nBut here's the info you were looking for:\n\nCreatine is a nitrogenous organic acid that naturally occurs in vertebrates and helps to supply energy to muscle cells.\n\nIt is public knowledge that meat (which has a lot of creatine) enhanced performance long before modern science discovered creatine. The big winner in the 480 B.C. Olympic Games said he ate nothing but meat for 10 months prior to the Games to get ready.\n\nIn 1832, the French scientist Michel Eugène Chevreul discovered a component of skeletal muscle that he later named creatine after the Greek word for flesh, Kreas.\n\nIn 1912, researchers found that ingesting creatine can dramatically boost the creatine content of the muscle. In the late 1920s, scientists found that the intramuscular stores of creatine can be increased by ingesting creatine in larger than normal amounts, discovered creatine phosphate, and determined that creatine is a key player in the metabolism of skeletal muscle.\n\nThe Russians and other Eastern Bloc countries may have used creatine as a sports supplement as far back as the 1970s, although this is a matter of debate.\n\nWhile creatine's influence on physical performance has been well documented since the early twentieth century, it only recently came into public view following the 1992 Olympics in Barcelona. An August 7, 1992 article in The Times reported that Linford Christie, the gold medal winner at 100 meters, had utilized creatine prior to the Olympics, and an article in Bodybuilding Monthly named Sally Gunnell, gold medalist in the 400-meter hurdles, as another creatine user. Several medal-winning British rowers also used creatine during their preparations for the Barcelona games.\n\nAt the time, low-potency creatine supplements were available in Britain, but creatine supplements designed for strength enhancement were not commercially available until 1993 when a company called EAS (Exercise, Atheletics, Strength) introduced the compound to the sports nutrition market under the name Phosphagen. In 1998, the launch of the first creatine-carbohydrate-alpha lipoic acid supplement, Cell-Tech, by another company called MuscleTech Research and Development, took place. Alpha lipoic acid enhances muscle phosphocreatine levels and total muscle creatine concentrations. This approach to creatine supplementation was validated in a study performed in 2003 by Burke et al., of the Department of Human Kinetics at St. Francis Xavier University. Another important event in creatine supplementation occurred in 2004 when the first creatine ethyl ester supplements were launched. To date, the most extensively researched brand-name creatine supplement is Cell-Tech, with three published studies on the actual product (Parise, G., et al. 2000,. Kalman, D., et al., and 2000 Tarnopolsky et al, 2001). Both Phosphagen and Cell-Tech still remain widely used by athletes around the world.\n\nCreatine Ethyl Ester (CEE) is becoming a widely used form of creatine, with many companies now carrying both creatine monohydrate-based supplements and Creatine Ethyl Ester supplements, or combinations of both. CEE is touted to have absorbtion rates tens of times higher than regular creatine monohydrate by several supplement companies. Creatine monohydrate ($400 million in annual sales in the United States alone) remains the most used form of creatine.\n\nSynthesis\nIn the human body creatine is synthesized mainly in the liver by the use of parts from three different amino acids - arginine, glycine, and methionine. 95% of it is later stored in the skeletal muscles, with the rest in the brain, heart, and testes.\n\nThe enzyme GATM (Guanidinoacetate N-methyltransferase, also known as L-arginine:glycine amidinotransferase (AGAT),
172254
Go to a gym, scream "i need to get big"! seriously go to a gym and ask a trainer who works there for tips. You family doctor can be a big help and can refer you to a nutrionist also. But my advice is go to the gym and find someone to coach you in eating habits and weight lifting. Dont be intimidated by lifters, they wernt always ripped either :)\nAlso if you under 18 yrs old keep in mind your still growing. good luck
149381
I really must disgree with most of the answers on this page (sorry folks).\n\nRead this article I wrote first first...\n\nhttp://www.freearticlesandcontent.com/article/8714/muscle_building/building_muscle_%E2%80%93_what_you_need_to_know_for_building_muscle..php\n\nIf you can't be bothered reading it these are the main points...\n\n1. Have about 1gram of protein per 1lb of bodyweight each day. Make sure you have around 40grams of protein after a workout (as soon as you finish!).\n\n2. Get plenty of sleep - around 8 hours per night. This is prime time for repairing muscle (it grows back bigger and stronger every time)\n\n3. Drink 2 litres of water per day. If you don't get enough water your muscles loose protein and shrink (called cell shrinking).\n\n4. Aim for 6-8 reps per set in order to build big muscles. Make sure that you can not complete the last rep on the final set. If you can you need to add to the weight your lifting. At 14 I agree with billyboy64 - Stick to 12 reps - your body will probably gain more muscle this way at your age.\n\n5. Plenty of milk for a young person!\n\n\nNice&Cool Guy: This high rep stuff would burn muscle mass and would make him look skinny and toned after a while. Stick to under 15 push ups (add weight if you can do more).\n\nJames: Creatine? You're joking right? He's 14 (he's too young) and it not used properly it damages the liver. Stay clear untill your 18+ and you know what the stuff does!
995008
Eat protein, whey, and exercise. Body building would probably be best, but even runnng is good.