iblamewill
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The Teen's Guide to Gaining Muscle and Strength ( I am currently 15)
This guide shares my personal beliefs on the best way to gain muscle and strength as a teenager. I'll include progress pictures from when I was 13.5 to 15.5 years old.
For context, I started at 134 lbs and am now 178 lbs at 5’10”. (Just so you know, I have elite-level genetics.)
BUILDING A BASE WITHOUT WEIGHTS
Looking back, starting with calisthenics and cardio before lifting weights was the best decision I made throughout my entire muscle-building journey. It gave me a solid foundation and a sneak peek into my physique and genetic potential.
Here’s why you should start with calisthenics (I’d recommend 6 months):
If you skip this step, you risk becoming an unbalanced lifter who looks like a hunched-over manlet with overdeveloped traps.
NUTRITION (YOU MUST BULK TO GET BIG)
Coming from a healthy household, eating well has never been an issue for me. I’ve always prioritized high-protein foods, but here are the essentials that have helped me:
Eggs
Eat as many eggs as you can. They’re rich in healthy fats, packed with high-quality protein, and taste great. I’ve probably averaged 3–4 eggs a day over the past two years. I prefer them in the morning.
Sodium
For anyone complaining about bloating from sodium—stop. Sodium is essential for muscle contraction, blood flow, energy regulation, and overall performance. Without it, you’re setting yourself up for failure (and potentially a sad, floppy situation you don’t want as a teenager).
Meat
Eat plenty of pork, chicken, beef, and fish. Aim for at least 250g of meat per day—no explanation needed. If you don’t know why meat is important, you're lost.
Dairy
Consume milk, cheese, and yogurt. Dairy is nutrient-dense, high in protein, and tastes great. I include some form of dairy in my diet every day.
Carbs
Carbs are just as important as fats and protein for building muscle. Without enough carbs, your body will break down protein for energy instead, making your efforts pointless. Carbs also enhance your workouts by giving you energy and a better pump.
Avoid processed junk and stick to:
Yes, vegetables are important. They aid in protein absorption, are rich in vitamins and minerals, and provide antioxidants that support muscle recovery. Don’t skip them.
Hydration
Drink plenty of water to avoid looking like a shrivelled-up raisin and to prevent cramping.
LIFTING WEIGHTS
Now that you’re ready to lift weights, I recommend following a bro split. Pretty much any program will work, but tweak it based on the physique you want. If you need personal advice, feel free to DM me.
Stretching
Stretching is crucial for looking good, feeling good, and avoiding the hunched-over manlet look. Always stretch before and after lifting. Here are some of my personal favourites:
THANK YOU FOR READING
This was my first guide, so I apologize if anything was unclear. If you want personal advice, feel free to DM me—I’d be happy to help. Also, please provide feedback on this thread.
This guide shares my personal beliefs on the best way to gain muscle and strength as a teenager. I'll include progress pictures from when I was 13.5 to 15.5 years old.
For context, I started at 134 lbs and am now 178 lbs at 5’10”. (Just so you know, I have elite-level genetics.)
BUILDING A BASE WITHOUT WEIGHTS
Looking back, starting with calisthenics and cardio before lifting weights was the best decision I made throughout my entire muscle-building journey. It gave me a solid foundation and a sneak peek into my physique and genetic potential.
Here’s why you should start with calisthenics (I’d recommend 6 months):
- Improves Mobility and Flexibility
- Builds Stabilizer Muscles
- Teaches Mind-Muscle Connection with Less Risk of Injury
If you skip this step, you risk becoming an unbalanced lifter who looks like a hunched-over manlet with overdeveloped traps.
NUTRITION (YOU MUST BULK TO GET BIG)
Coming from a healthy household, eating well has never been an issue for me. I’ve always prioritized high-protein foods, but here are the essentials that have helped me:
Eggs
Eat as many eggs as you can. They’re rich in healthy fats, packed with high-quality protein, and taste great. I’ve probably averaged 3–4 eggs a day over the past two years. I prefer them in the morning.
Sodium
For anyone complaining about bloating from sodium—stop. Sodium is essential for muscle contraction, blood flow, energy regulation, and overall performance. Without it, you’re setting yourself up for failure (and potentially a sad, floppy situation you don’t want as a teenager).
Meat
Eat plenty of pork, chicken, beef, and fish. Aim for at least 250g of meat per day—no explanation needed. If you don’t know why meat is important, you're lost.
Dairy
Consume milk, cheese, and yogurt. Dairy is nutrient-dense, high in protein, and tastes great. I include some form of dairy in my diet every day.
Carbs
Carbs are just as important as fats and protein for building muscle. Without enough carbs, your body will break down protein for energy instead, making your efforts pointless. Carbs also enhance your workouts by giving you energy and a better pump.
Avoid processed junk and stick to:
- Fruits
- Rice
- Pasta
- Breads
Yes, vegetables are important. They aid in protein absorption, are rich in vitamins and minerals, and provide antioxidants that support muscle recovery. Don’t skip them.
Hydration
Drink plenty of water to avoid looking like a shrivelled-up raisin and to prevent cramping.
LIFTING WEIGHTS
Now that you’re ready to lift weights, I recommend following a bro split. Pretty much any program will work, but tweak it based on the physique you want. If you need personal advice, feel free to DM me.
Stretching
Stretching is crucial for looking good, feeling good, and avoiding the hunched-over manlet look. Always stretch before and after lifting. Here are some of my personal favourites:
- Platz Stretch
- Upward Dog
- Hamstring Stretch (sitting and touching your toes)
- Leaning Lunge
- World’s Greatest Stretch
- Butterfly Stretch
- Splits
THANK YOU FOR READING
This was my first guide, so I apologize if anything was unclear. If you want personal advice, feel free to DM me—I’d be happy to help. Also, please provide feedback on this thread.
