hey guys I just started working out I'm 14 and I have a few questions.
1. Is it ok to work out everyday? I ussually work out every other day.
2. Are supplements effective? right now I have muscle milk and I'm taking multi viatamins.
do this routine. it is well received and effective for building mass. i'm doing a modified version, basically some exercised switched out for others.
Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Day 7 : OFF
as for supps, just take protein and maybe creatine. nitrean at At Large Nutrition (at the top of your screen), is a good protein so i'm told.
good luck and welcome to the forums!
Next, every other day is fine.
Next, I'd say you probably don't even need muscle milk. ****'s too expensive anyways. Keep taking vitamins. If you're set on taking a protein powder supplement, since you're 14 and obviously aren't starving, just order your basic whey protein from AtLarge or get it from a local health food store. You don't need any special formulations. Just get some whey and dextrose and drink that after you work out.
What you need to worry about is eating, and a 14 year old should have no problem eating his weight in food every day. If you need a protein supplement, you should check your diet. If your family can afford to buy you muscle milk, they can afford to buy you more food instead.