Teen In Need of Help!

[EBT101]

Hey guys! Im new to the site and wanted some help to get started on my journey. Im 15, 6"3 135 and an endomorph(just kidding im an ectomorph). But basically i Just need a workout program to help me build mass, im actually pretty strong for my size and weight, but im really just tired of always being skinny and now that im in high school sports, i really need the size to compete! I already have a good nutrition plan set up I just dont know what i need to be doing gym wise. ANy help is greatly appreciated!

[EKnight]

1. No such thing as body somatotypes. You're not an ectomorph, mesomorph, or anythingelseomorph. Don't use broscience myths as a crutch or excuse for not reaching your goals.
2. No magic routine. I promise you if you are training hard and not gaining weight it's because of your diet, not your lifting. If you're not eating enough to grow, you won't. How many kcals are you taking in each day? What's your BMR? How are you tracking your kcals?

[EBT101]

im using myfitnesspal, im consuming 3600 calories a day 230 protein 90 fat 475 carb, i just need a good workout program right now just doing body weight exercises.

[EBT101]

my bmr is 3047

[EKnight]

Finding it difficult to believe that you're tracking honestly and accurately at that amount and not gaining anything, but if that's the case, add another 300 kcals and try using a standard upper/lower routine for 2-3 months. As I mentioned (and especially if you're gaining strength, but not size), your routine will not dictate how much size you gain, your diet will. At 15, you should also not be considering lifting at near max weight, so an upper-lower is a good fit.

[EBT101]

its not that i havent been gaining, i just don't know what is the optimal training program to be using, but thank you.

[EKnight]

There is no "optimal" training program (although there are a few pretty bad ones). Train everything twice a week, focus on movements rather than muscles, and keep eating.

[Bdillingham5]

Like EKnight said, there really isn't an optimal routine or split. It's what works for you. I like a Push/Pull/Legs @ 3days on+ 1day off with all of your big compound movements in the 3x5 range and your extra work in the 3-4x6-10 range.

[cohle]

I am skinny 132 lb , can u link me some workouts too ?

[joydalia]

I am skinny 132 lb , can u link me some workouts too ?

It can't be written in a couple of words. Google it - there are tons of programs for skinnies (both food and exercise).

[caprogers]

I am skinny 132 lb , can u link me some workouts too ?

I'd be happy to help you get a workout routine started if you're still looking for where to start! I used to be the same way, weighed 130 and was able to get up to 145 in just 2 month by eating more often and doing the right workouts. Let me know if you still need help

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