What should I do to get muscular?

Here's a workout I designed especially for guys around your age. It's a 6-12 month program, so it'll be perfect to get you toned and strong in preparation for hitting the weights when you are 16:

Frequency: 3-4 times a week, with one rest day in between each workout.

Exercises (all bodyweight):

Jump Squats

One-leg Squats

Abdominal Crunches

Pull-ups

Chin-ups

Bench Dips

(*Hand stand Push-ups)

Push-ups

(get an Irongym as it's cheap and great for pull-ups and deep push-ups and dips etc.)

Method:

Warm-up with 8-10 minutes of jogging on the spot, jumping jacks and some gentle dynamic stretches

Perform each exercise in sequence to failure (so you can't do any more), then repeat as a circuit. Do the full circuit, without resting between exercises, but resting up to 2 minutes between circuits, as many times as you can. You want to be going on the circuit for about 30 minutes at least, so use that as a guide, but don't stop until you physically have to.

Warm-down with some more gentle stretches, don't have to be dynamic this time

After 3 weeks of this, switch to doing 3-5 sets of each exercise before moving on to the next. Once you reach the end, don't repeat, just warm down.

After 2 weeks of this, flip the workout around, go back to circuits and do it from the push-ups to the squats. Try to beat your previous number of circuits in 30-40 mins.

After 2 weeks, jumble the exercises anyway you want, and go back to sets, this time doing 5-8 each.

Continue this process of switching between circuits and sets every 2 weeks for 6 months. Increase your reps on each exercise as much as you possibly can, and try to do as many circuits as you can in the same time.

You probably won't be able to do hand-stand push-ups at least for a few months. When you can do at least 6, add them into your workouts (against a wall, not freestanding!)

Have a whey protein shake right after each workout if you can, or just something high in protein if not. Keep your diet clean, eat big and often, don't go a day without protein. Add a pint of milk and a toasted bagel with peanut butter to your daily diet. Drink water all the time, 2 litres a day.

The key to making progress with your workouts is CONSISTENCY. Don't get lazy or give up, keep working out every other day and you will see big progress (in a matter of months, not weeks or days).

This workout builds the best possible groundwork for weight training later. Email me when you hit the 6 month mark and I will pump up your workout, throwing in more difficult bodyweight exercises and weights.

Good Luck

Workout routines are what exercises, how many sets, how many reps

etc. that you do for each muscle.

Remember these things when making up your routine:

1) Work chest, triceps and shoulders on the same day, and biceps and

back on the same day so that it's ok if the secondary muscles get

worked that day, because your doing them anyway.

2) Separate those muscles that work a secondary muscle so that they

are far enough apart not to overtrain you. For example, do Chest

Monday, triceps on Wednesdays, and shoulders Friday, and biceps

Monday with chest, and back Wednesday or Friday.

Here are a few sample split routines and workout programs.

Monday - Chest/Back

Tuesday - off

Wednesday - Legs

Thursday - off

Friday - Shoulders/Arms

Saturday - off

Sunday - off

Monday - Chest/Biceps

Tuesday - off

Wednesday - Shoulders/Legs

Thursday - off

Friday - Back/Triceps

Saturday - off

Sunday - off

Monday - Chest/Triceps

Tuesday - Back/Biceps

Wednesday - off

Thursday - Shoulders

Friday - Legs

Saturday - off

Sunday - off

Sample Weightlifting Workout Routines

This is hard. There are so many exercises for each muscle, and so

many ways to split them up and make a routine out of them. So instead

of listing 10,000 workout routines, I'll just list what I think are

the most effective muscle building exercises for each muscle and later

on you can decide which to use in your own workout routines.

Chest

Flat Bench Press

Incline Bench Press

Flat Bench Dumbell Flyes

Incline Dumbell Flyes

Back

Deadlift

Pull Ups, Chin Ups, Lat Pulldowns

Seated Cable Row

Bent Over Barbell Row

Bent Over 1 Arm Dumbell Rows

Biceps

Standing Barbell Curls

Preacher Curls (with dumbells or barbell)

Seated/Standing Dumbell Curls

Triceps

Tricep Press Downs

Dips

Skull Crushers

Legs

Squats

Romanian Deadlifts

Lunges/Split Squats

Calve Raises

Shoulders

Seated/Standing Military Press (with barbell or dumbells)

Lateral Raises

Shrugs

Abs

Crunches, leg raises, situps, hip thrusts, side bends, weighted

situps, crunches with your legs bent, not bent, straight up in the air

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