Weight and Strength gain

laurenwilcox · Post by **laurenwilcox** » Wed Mar 18, 2009 9:34 pm

Hi, I'm a 14yr old girl and I'm small and thin... i want to beef up a little and gain strength.
Any advice on some work-outs for me would be awesome!
Thanks

Heelus · Post by **Heelus** » Thu Mar 19, 2009 4:37 am

Read this :

http://shapefit.com/forum/viewtopic.php?t=4681

Nutrition is a HUGE part of gaining strength/size.

Then after for training look out for this :

http://www.elitefts.com/documents/body_barbell.htm

This a bodyweight workout, unless you are already really strong you need to start from there !

Keep us update and if you have nay questions, ask.

thekid24 · Post by **thekid24** » Thu Mar 19, 2009 1:40 pm

i agree. i think you should start with bodyweight exercises.

if you're doing weights now, switch it up to pull-ups(mix grips), push-ups, hand walkouts, dips and planks. try it for couple of weeks to get your body used to it. and your strength will improve. then you can move on to weights.

thekid24 · Post by **thekid24** » Thu Mar 19, 2009 1:41 pm

EDIT. posted it twice. lol

laurenwilcox · Post by **laurenwilcox** » Thu Mar 19, 2009 6:38 pm

I dont think i need to do body weight excersizes that much. i have only started working out this school year but i have almost doubled all weights since then and packed on 20lbs of muscle.

Tayyab786 · Post by **Tayyab786** » Mon Apr 06, 2009 5:47 pm

laurenwilcox wrote:I dont think i need to do body weight excersizes that much. i have only started working out this school year but i have almost doubled all weights since then and packed on 20lbs of muscle.

Wow, I've never really seen a girl who wants to be muscular

anyways its good to see a girl around age who wants to be muscular, Goodluck!

Boss Man · Post by **Boss Man** » Tue Apr 07, 2009 12:39 pm

I applaud you whole-heartedly, but I honestly doubt that's 20lbs of muscle, that would be some Fat and Water too. You'd never get that much lean mass that fast. Heck even female pros on Steroids can't get that much that fast, I don't even think a pro could, though possibly at a pinch, and that's on a very advanced cycle lasting 5 maybe 6 months.

I don't know the length of the longest cycles, but they are about that. most new or new-ish users, wouldn't go for that long I don't think.

As I say though, I too applaud the efforts, and think a female of 14, looking to do what you're doing, should be admired and respected.

Just remember though that at some point, you might become a person with some noticable mass, who is given some negative comments, as some people don't like the female with meaty size, not fatty size.

Predjudice, ignorance, fear, call it what you will, but you WILL have to be a bit thick skinned, incase you sometime in the next 1-2 years, start to get the occasional bad comment

As I say, I really wish you so much luck with your goals, and whilst I don't think your goals are a must for all females, it's healthy, it's perfectly acceptable, and it should be supported and encouraged.

For a female of 14 looking to do what you're doing, it's not common, but it's not wrong, so don't ever let anyone make you think you're doing something wrong, because you'll be the one who's feeling better for it, in 60 years.

Keep going, GOOD LUCK, and chin up okay

.

laurenwilcox · Post by **laurenwilcox** » Tue Apr 07, 2009 6:28 pm

thick skin for sure

!
thanks boss

juan92 · Post by **juan92** » Tue May 12, 2009 8:48 pm

most girls are afraid of lifting heavy because of getting "bulky" but they dont know that it would take years for that and with the modle look going around, the diet makes it impsossible.

i suggest you do compound exercises

Squat
Dead Lift
Pull Up
Bench Press
Bent Over Row
Push Press

ctorok · Post by **ctorok** » Sat May 30, 2009 4:58 pm

I agree with the post above this.
If you do dead lift be sure not to do weight that is too heavy for you. Its easy to strain your back if you do not have proper form or too heavy of weight.
Good luck with your goals
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