supplements

[Corky]

yes plz and what are heavy compound lifts? plz message me the details and response to this comment
thx

[Gary Burton]

Ok, il post up a diet plan in my lunch break at work.
heavy compounds = squat, deadlift, bench press, military press, clean and jerk

[Corky]

i cant thank you enough man!! i have looked online but i cant find any for my age and weight, nor for my time

[Gary Burton]

what are you age and weight? are you an endomorph, ectomorph or mesomorph?

[Gary Burton]

and height?

[Corky]

5'11
just turned 15
and idk wat the last question was

[Corky]

and i havent weight myself in like 2 weeks
but i wud say 150 - 155

[Karim Graham]

your 15? dude you shouldnt really be looking gain serious mass anytime soon. your body is still growing a ton and you need to weight till it settles down before you make drastic changes, or you risk messing yourself up somewhat. not saying you cant workout or try and look however you want, but just make sure you take it really slow so you dont affect your natural growth too much

[Corky]

Ya thx man but honestly i dont think imma grow anymore i have body hair everywhere and not just a few sprouts full on body hair i have been shaving for 2 years and i have had this deep of a voice for like 2 years
But i know wat u mean, i dont wanna go all body builder status i just wanna do it so its noticable

[Gary Burton]

ok, here is a workout plan for mass. You will have to google the technique. Split your workout so you are doing weights 4 days of the week, jiu jitsu 2 days, rest 1 day.
gym day 1 - chest = flat bench, incline bench, close grip bench and skull crushers
day 2 - legs = squat, lunges, romanian deadlifts
day 3 - back = deadlift, row, wide grip pull ups, close grip pull ups
day 4 - biceps and shoulders = military press, heavy barbell shrugs, arnold press, straight barbell curl, front grip barbell curl

go heavy and use full ranges of motion... be carefull witht he weight on the squats though because of your age