How can a 13 year old get ripped?

Answer 1

50 push ups. 2 sets of 25. -------------> TRICEPS & BICEPS

30 sit-ups. 2 sets of 15.-------------> ABS

30 crunches. 2 sets of 15-------------> ABS

50 squats. 2 sets of 25.-------------> CALFS & THIGHS

30 lunges. 15 on each leg.-------------> CALFS & THIGHS

20 leg raises, 30 seconds each. -------------> CALFS & THIGHS

10 planks, 30 seconds each.-------------> ALL AROUND WORKOUT.

This should take about 4-6 weeks to get ripped (huge thighs, calfs, biceps, triceps, pecks, and abs) once ripped continue this everyday, it will keep you fit, and it will only get easier. Also, keep a healthy diet, lots of protein=lots of muscle. If you have another physical activity that takes place on certain days, don't do this workout on those days, you've already gotten your workout, you don't need to over tire yourself. Anyways, this worked for me and I'm 13 and about 5'8, it took about 5 weeks. You know, I got pecks, 8 pack, huge legs and huge arms, it was really worth it. But once you're ripped, don't stop cause it'll just go back to being all floppy and not so buff looking.

P.S. DO NOT USE WEIGHTS. I got this workout routine from my football coach, he's quite fit himself, but he said do not use weights because they cause a large strain on your back, and we, are still at a growing age, so until we've stopped growing, which stops at around 20 (ask your doctor for more details) it would possibly do long term damage to your major growth plats on your back because of all the strain.

To all the above, you have to take at least a full 24 hours of rest to the muscles so they can build back up, since what you are doing is breaking down the muscle.

To all the above, its bullshlt. It will take way more than 4-6 weeks to get "Ripped" Get a gym membership, get a sustainable program like Jason Blaha 5x5 routine, Keep at it. Consistency is key. You will see results, just dont fool yourself hoping for a miracle.

-Ranje

Answer 2

The same answer applies for anyone wishing to be muscular: exercise. Muscles will only become larger if they are used. Of course, the best way is to go to the gym, but any sport will do. In terms of speediness, you'd be looking at the gym, and to increase muscle size, you'd be needing high mass (mass of 'weights' used - although 'weight' is inappropriate as the 'weights' are measured in kilograms, not Newtons), low reps. Therefore, it would be wise to tell him to do, say, five reps of the highest he can do, then rest for a minute, then do another five, and rest. Just doing loads of reps does not build muscle mass so much, just endurance and power (actual ability - muscle mass is not a good indicator of strength).

Alternatively, if you're son is a frail nerd who refuses to leave the house, use home weights (not those used for balance scales, though). There is a range of possibilities. You can use dumbbells, which you grip with one hand, or kettle bells. which are increasing in popularity due to the range of what can be done with them. Doing it at home, you will not have the amazing equipment of the gym, but you will have loads of time, and you can work any area of the body using just simple equipment, applied through the right exercise.

Answer 3

A 13 year old can get ripped by eating right and exercising. Lifting weights is one way to get ripped at any age.

Answer 4

I'm not sure about beginners but i do 3 x 10 chinups......3 x 10 decline pushups......3 x 10 decline diamond push ups......3 x 10 squats........3 x 10 lunges......3 x 2 mins planks.......3 x 10 leg raises

I train every other day so my muscles can have enough time to recover

Always eat lots of protein and carbs and get plenty rest