How can a 12 year outdated gain muscle?
Answer:
You are right at the periphery of when doctors say you can soundly weightlift. Assuming you are going to do it anyway, though:
1. Lift for the BIG muscle groups. These are your legs/gluts and your lats (the big muscles on the sides of your back).
2. Do the power exercises: squats, leg press, deadlift (maybe, but ask a trainer and get someone to show you how), and benchpress.
3. Eat whey protein. I procure an 8.8 pound bucket from advantagesupplements.com, but they are more-or-less the same.
4. Eat a moment or two protein every thee hours. More time than that, and your body starts eating the protein contained by your muscles. YOU DON'T WANT THAT.
5. Be sure to eat protein WITH SUGAR right after you weightlift. You enjoy a 30 minute window until that time your body goes after its own muscle again. I munch through a protein bar (MetRX Big 100), as it have some sugar, some protein, and no real plump.
6. Get a lot of sleep. Take nap if you are tired.
7. Don't lift if you are still at adjectives sore from the last time. Rest.
Hope that help.
You'll gain muscle as you grow older and the hormones start to see in. Try to not to gain muscle at a immature age. It may stunt your growth.
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The only opening to really gain muscle mass is to pump iron, or lift other weighty stuff. Nice is probably right. At your age it is tough to add bulk. You may requirement another year for the hormones to kick surrounded by, but in any suitcase building muscles takes time. Keep doing what you are doing, but try tally some weights. Just don't push it too hard. You don't stipulation a set of weights. You could try wearing a backpack with a couple of bricks contained by it when you do your pushups. Also do some knee bends next to it. The leg muscles are the biggest muscles and a good place to include to if you are a hockey player. Remember not to squat too low. It can damage the knees. Just flex ample to feel the strain.
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