Scrawny kid looking for some muscle

im 16, going to be 17 this year. i lift but im not seeing too much muscle gain. i mainly want to build my chest and harden my abs. i cant take supplements because i do track and a lot of the stuff in supplements could be illegal for track. right now i weigh about 144 lbs. im 5' 11". Could anyone provide a routine to build my chest and abs?

Haha supplements aren't illegal, they aren't steroids or HGH or anything like that. And you should do your whole body lifting, especially if you do track. Look up starting strength.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

yea, but stuff thats in them still could be on his school or teams banned substance list

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

How can they be when supplements are just supplementing your body what it has already got or can already get

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Generally supplements come from food, egg protein from egg whites, whey from dairy product, even a multi-vitamin is a supplement. If you want a supplement and want to know if it contains banned substances, read the nutrition facts.

If you want to keep big brother off your back then go where big brother isn't allowed. Pay with cash at a store you don't normally go to, get a large speaker box and hide the supplements inside the speaker box. I don't recommend hiding anything inside CRT displays, they get a little hot.

Two things: A: eat more calories from clean sources to get bigger. B: Play by the rules of the game, the real winner might not be the one with the metal.

Three week keto test run
Started July 19
It will work, or I'm done dieting.

Most supplements are normal things you can already get from food.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

ya for some reason Creatine is banned for some school sport at my school who knows mabe there to dumb to relialise its in there steak lol

Eat alot, and check out smoudzous full body workout in theis forum

Chest size? Bench, bench, and more bench. Make sure your form is right.
Abs? Unless you wanna be the guy using a Pilates ball, crunches should be just fine.

...and if you're eating enough calories and the rights food, you shouldnt need supps.

Wrecked13


ya for some reason Creatine is banned for some school sport at my school who knows mabe there to dumb to relialise its in there steak lol

Yah I have heard of that before. I think it is because alot of the kids that would use it wouldn't know what there doing and after 20 years of using it wrongly they come back and sue the school for liver problems.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."