Friday, 31 October 2014

Halloween Scares

Welcome to 5.14,

Darkness. It's impossible to see. You stumble helplessly in the shadows. Your palms are sweaty and slipping off the walls as you trust body parts aimlessly towards where you think you could find a light and end your fall into the fathomless pit of despair- darkness. The room feels bigger than it did before, filled only by the melodic sound of you breathing. You try to calm yourself but the sounds become more rapid and intensified. You're panicking and you do not know why. Images start to flash and whirl; memories of horror films and stories you have heard. You know they are fake but believe they are real. At last the light is located and you grasp at it instinctively, it is on and all fear is revoked. The sack of sweets are laying on the table. Carefully you prise your hand in size, removing a mars bar slowly before cautiously unwrapping it... a few minutes later: all plans of dieting and commitments are broken! Back to square one!

Sorry about the introduction, I know what you are thinking: " Thought this was a fitness blog", well it is, I just thought I would do something a bit different and vary it up a bit. The message of this post is from a topic that I have not really touched on before and that is bad diets.

We all like chocolate, ice cream and other sweet treats, but that is exactly what they should be: TREATS. They should not make up more than 10% of any healthy diet, even if you are trying to put on size this is not a good way to go about it, this is simple as they are full of calories (energy) and when we have too much energy we have to store it (fat). 

A bad diet/nutrition is likely to damage your physical health and mental ability, to be short, bad dieting can help with increasing stress, tiredness and your ability work/ concentrate, in addition it can contribute to the development of other health problems including:
  • obesity
  • dental issues
  • increased blood pressure
  • increased cholesterol
  • heart disease and stroke
  • type-2 diabetes
  • osteoporosis
  • certain types of cancer
  • depression
  • eating disorders (bulimia, anorexia, obesity)
Moreover, who wants to be over weight? I know we do not want to admit it, but it is human nature to judge people on first impressions and if you look over weight you are automatically associated with laziness, lack of care and greediness- this is seen as unattractive, even if this is untrue.

So I beg of all you people, that are working hard towards a goal and making real progress, not to let it slip tonight. Do not give in to temptation, you will feel so disappointed afterwards- believe someone who knows.

Thanks for reading, hope this helps, please read again, do all the normal stuff and any following is returned- work hard and peace!


p.s happy halloween

Wednesday, 29 October 2014

How To Increase Muscular Strength

Welcome to 5.14 Fitness,

Okay, so over the last week or so, I have decided to change my goal focus towards improving strength and performance. Today's post will be a walk through on how to increase your muscular strength.

So to start with what is muscular strength? Muscular strength is the amount of force exerted against a resistance. In other words; how strong your muscles are.

How do we improve muscular strength? The big mistake I was making was that I was doing one of two sets of heavy rep exercises, consequently as I am seeing/testing how long I can last, I am working on muscular endurance primarily and strength as a bonus feature.

What you should be aiming for is about 5 sets of much lower and much more intense reps, with breaks in between, and after a while once you have been completing the workout for a while and getting used to it (your muscles have grown and adapted in order to do this) you then start to increase the number of reps and so on and so fourth. This is a far more efficient way or increasing muscular strength as it tests/works on the muscles ability to explode from a static (exerting force).

Another tip on improving strength in a muscle is by, at the start and at the end of a workout, do a single set of low reps of what ever exercise you are doing. This does not work your muscles too much, but it does increase efficiency. This is due to the fact that more of the resistance (weight) is being taken by the targeted muscle area, rather than it being too heavy and having to share out the resistance across the body- affecting muscles you are not working on by taking away from the targeted ones. So if you are benching 100kg, only 60kg of that 100kg may reach your arms and chest. However if you bench 60kg, it is not testing your muscles as much, but the entire 60kg will reach the targeted muscles, having the same affect and consequently increasing your strength and efficiency. Keep working at this and only increase the resistance after you have increased the resistance of your main workout a few times and are finding the low rep warm up particularly easy.

My final bit of advice is concerning food; eat lots of protein. I have said this so many times in previous posts (if you want more detail check them out), protein is what makes your muscles grow and develop. It is the fuel to your car, the mushroom to your Mario! Without enough protein, getting results will take so much longer and you will have to work so much harder to achieve the same results. Trust me when I say do not go meat crazy, as too much of the stuff is not good for you, it is often high in fat so you could be wasting all your efforts by consuming too much. In addition the other food groups have a purpose also, so leave some room for them. But some extra protein with every meal, will sure as hell give you the results you are after, concerning strength, far quicker and much more noticeably too. I would say about 20%-30% of your diet, is a healthy range without going too over the top.

So there were my tips on how to improve muscular strength, ways to test it include the sergeant jump test and by lifting weight recording results and then trying again a week later and see if you can lift more.

For more posts similar to this please come again, thanks for reading, do all the usual stuff, any following is returned and greatly appreciated- work hard and peace!


Tuesday, 28 October 2014

Daily Diary: Diet Change

Welcome to 5.14 Fitness

As I mentioned in a previous post about a week ago now, I am trying a new routine and diet in order to achieve my new goals. These goals being: more size (in arms and legs especially) and increased strength/performance.

To be honest, I am not enjoying the new diet; of eating pretty much anything. I am feeling bloated and unhealthy constantly. Therefore I have decided to change the diet around a bit, I still want lots of calories however I will get this from healthy sources of protein. Now I will target foods like nuts and beans for my fats and proteins rather than KFC and chocolate, this is because these unhealthy foods do cause a lot of damage: raising cholesterol, blood pressure, increasing risks of cancer, diabetes and heart problems- all things you do not want to deal with as the can result in shortening your life and preventing you from doing the things you want to do.

The New Diet 

  • Carbohydrates- 25%, the fuel for workouts and what makes you last the whole day full of energy, in my opinion a food group that people often skimp on and as a result are very lack-luster and tired, which is affecting their ability to exercise. Good sources: Cereal, bread, pasta. Some at every meal.
  • Fruit and vegetables-25%, the fibre used to dispose of waste is found in this group, along side many vitamins that we need to keep our body healthy. Fruit have the vitamins, but vegetables help us increase our absorbtion levels so we absorb as much goodness as possible from the foods we eat. Without them we would piss/shit half the stuff we need down the toilet. Good sources: carrots, oranges, apples, peaches, broccoli; I will try to push more for vegetables.
  • Protein-20%, our body's natural steroid, what we use to help our muscles grow and repair. The more of this we get to our muscles the bigger and stronger they get. Simple as that! Good sources; protein shakes (if over 16), chicken, nuts and beans. Avoid red meats of foods too high in fat.
  • Dairy-15%, it helps our bones and muscles grow by providing us with protein and calcium, this will help our bodies fill out and get thicker and denser. Which is exactly what I need for my sports, and to increase my strength and performance. Good sources: milk, cheese, yogurt. But beware of the high fat content!
  • Fatty foods-5% Gives us short release energy and will help us get bigger the quickest but will also provide too much energy and lead to extortionate fat storage and obesity. If not kept in moderation leads to all signs of problems, check the USA and UK out as living proof.
So this is how I am planning on changing my diet to, as I want to get the results but also feel healthy and have a clear conscious that I am only doing good towards my body, after all you only get one.

Please do all the usual stuff, more posts coming soon, including how my workouts are going. Please come again, thanks for reading, all following returned- work hard and peace!


Monday, 27 October 2014

A Bodybuilders Nutrition Guide

Welcome to 5.14 Fitness,

A bodybuilder:  is a person who strengthens and enlarges the muscles of their body through strenuous exercise (Google). This simply means a person who exercises in order to get bigger and stronger by gaining size, so this means that all you guys out there who are trying to get a little bigger are bodybuilders; and that the term does not just apply to those 6"6, 300 pound gym-nuts wearing a shirt that is clearly 2 sizes too small but you don't want to tell them sort of guy. This is a guide that will help you get bigger no matter if you are 150 pounds or 350 pounds, your goal focus is primarily the same.


So the key food group for gaining size is protein. Protein helps with muscles growth and repair and is essentially what makes your muscle bigger.  I know I have said it before but foods such as meats, fish, nuts and beans are great sources of this food groups. In fact the best source of protein is from everyone's favourite meat: chicken. Chicken is particularly helpful as it is delicious, full of goodness (protein) and it is also a white meat which have far less saturated fats and chemicals than red meats. Another food that I would recommend would be a mixture of nuts (unsalted/roasted etc.) peanuts and brazil nuts are small but contain high percentages of protein and if you are snacking these are definitely the ones to go for as you eat them straight out the pack.  The final protein based beverage I will mention is protein shakes; these are a type of powder which you add to water then drink. It is much disputed whether you should take these or not, I am not going to get into to details on this now, but to be short I would avoid taking them until you are at least sixteen and started to fill out a bit more, but although they do make your shit go runny they are very affective as long as your body is capable of absorbing the protein it is taking in, so there is no point in taking more than 2 or these a day. If you want to gain maximum size eat about 4/5 times a day (to provide your body with energy and fuel)  and make protein based foods make up about 25% of your overall diet, obviously the more you protein you eat the bigger the muscles but do not forget other food groups- they all serve a purpose an all meat meal would not only taste boring but will be high in fat and cholesterol.

Dairy is the other food group you should aim to increase as it too provides protein, but also calcium which helps bones grow and strengthen, which also gives more size. I try to have as much milk as possible, 2-3 glasses a day will really benefit, however do be aware of fat levels (green top is what I advise). 15% of diet would be a beneficial amount. For more information check out previous posts.

Other groups:
  • carbohydrates- give us long lasting energy which is what we need for our workouts and put the protein to good use- 30%
  • fruit and vegetables- help us absorb foods and digest properly also give natural sugars and vitamins to help development- 30% 
  • fatty foods- provide short release energy  and are the easiest way of gaining size (fat not muscle) but can lead to conditions in later life and harm the body- 10%
Hope this helps, please do all the normal stuff, come again, all following is returned and new posts coming soon- work hard and peace!


Friday, 24 October 2014

Leg Builder (weight free)

Welcome to 5.14 Fitness,

This post will be on the importance of working legs and a good (weight free) workout/routine that I find really effective. By legs I am talking about the two main areas of muscle in this body section:
thighs and calves.
If we are trying to build size we will find that our thighs will develop a lot quicker and a lot easier, this is by doing your squats or lunges you are strengthening your quadriceps. This is just the one muscle and it is already very large and strong as you have to use it every day. So even after a workout they are used- to a much less intense extent, which is the ideal warm down and will help build size. Calves on the other hand consist of lots of smaller muscles (the main ones we see are the gastrocnemius and the soleus) but as there are more and it is much denser, you have to work a lot harder to see similar results. It is the same as eating one big hollow chocolate egg with one big wrapper or lots of smaller eggs thicker eggs with less wrapper; to collect the same amount of wrapping it would require you to eat a lot more smaller eggs and this will also fill you up more, making it harder.

So moving on to a workout, this one is new to me as well, it was recommended to me by a friend so I will tell you later how I am finding it.

1 set is equal to:
  • 25 squats
  • 25 lunges (either side)
  • 25 step ups (either side)
30 seconds rest between each set and do 3 sets- try to be as explosive as possible to get best results!

Really hopes this helps, thanks for reading please view again, do all the usual stuff- work hard and peace!


Wednesday, 22 October 2014

Daily Dairy: Gym Reboot and Routine

Welcome to 5.14 Fitness,

Just another diary post this time, so as I have said in recent posts I have been trying to gain size ( in particular in legs, arms and chest). Todays post will be a review of progress.

So I have been doing normal arm workouts everyday as well as going gym every day as well- I have to admit, I have cut back on abs and only been doing the occasional workout. At the gym I am only lifting medium/light weights due to the fact I am paranoid of stunting growth, but weights are still the fastest get bigger. Another thing about lighting to heavy is that the muscle force exerted will shared out around the body in order to make it easier to light, so perhaps only 5kg of a 10kg weight will reach your bicep. It is because of this that I am very selective over the weights I use, for bicep I think 7kg is about enough without causing any real damage. For more information on lighting weights check out my previous posts.
So my weight routine consists of:
  • 3 sets 25 reps 7kg bicep
  • 3 sets 12 reps 10kg chest (dumbbell)
  • 2 sets 25 reps 30kg bench (warm up)
  • 3 sets 10 reps 40kg bench
  • 1 set 25 reps 50kg pull down bar
  • 5 sets 12 reps 25kg legs
As for my results I am yet to say I am seeing any physically, but have not yet been doing this new routine for a week yet so I think it will take a bit longer than a couple of days to see anything. On the other hand I am already feeling more energetic during the day, I am sleeping better and I am feeling stronger- so that is all positive.

Moving on to my diet; to say I have kept it clean would be a lie. It has been high calorie, but I am disappointed to say that it has not been all the fatty foods that are good for you (like nuts). Although I have had a lot of fruit, vegetables and protein; I have been snacking and eating a lot of sugary foods (these do help build muscle though so it might not be as bad as I thought)!
Ideally lots of protein and carbohydrates are what I am after and are what I am trying to target next week as my area of improvement.

That is it for this post, more to come soon I promise. Thanks for reading, please do all the normal stuff- work hard and peace!


Sunday, 19 October 2014

New arm muscle builder (basic)

Welcome to 5.14 Fitness,

Today I shall be sharing one of the new workouts I have designed, this one in particular will be focusing on arms primarily but also a bit on chest.
Similar to the General Ab Workout, it is a workout that focuses on all types of goals; therefore improving all: definition, strength and endurance on the particular body parts- arms and chest.
It is a pyramid workout- one where you start off with low reps and gradually build up-, this type of work out I found excellent for improving results and strengthening muscles, so all those who want to put on size listen up.
I would recommend  performing the routine at least every other day in order to achieve any real results, it is not particularly long; it will last roughly 10 minutes so it is not asking for too much attention. It requires no equipment other than a place to do tricep dips from. Complete at a maximum intensity with 25seconds rest between sets.

Overall Arm Builder:

Set 1
  • press-ups 15 reps
  • tricep dips 15 reps
  • leg curls right 15 reps
  • leg curls left 15 reps
  • triangle centred press-ups 15 reps

Set 2
  • press-ups 20 reps
  • tricep dips 20 reps
  • leg curls right 20 reps
  • leg curls left 20 reps
  • triangle centred press-ups 20 reps

Set 3
  • press-ups 25 reps
  • tricep dips 25 reps
  • leg curls right 25 reps
  • leg curls left 25 reps
  • triangle centred press-ups 25 reps

I will experiment and get others to try this out with different variations before I post a more detailed and advanced version of this workout along this the levels of experience.

Thanks for reading, expect more posts soon, please read again and do all the stuff, you know what it is by now (if your new check out older posts)- train hard and peace!


Wednesday, 15 October 2014

Daily Dairy: Dairy Increase

Welcome to 5.14 Fitness,

Well today is the third day of my new programme and I am yet to see any real physical improvements, however as I said this is only the third day! I will post a big progress review by day 25 to see if I am noticing any real changes and make any adjustments to the new routine.

As you may already know I have been trying to increase my calorie intake in order to provide plenty of fuel for my muscles. Foods I have found particularly useful are proteins such as nuts and beans (which I have lots of everyday) as well as more milk based products.

Here is the thing with dairy, I have consciously been trying to consume more dairy for about a year. As it contains fat and calcium which is good for both muscle and bone (in moderation). I started this due to the fact I read it as a weird tip to put on size was to drink more milk?

Well as someone who didn't even put milk on his cereal for breakfast in the morning, I was thinking that I could do with some more of this, as I wanted to reach the optimum weight for my activities, where bones need to be big and strong. So I started putting it on my cereal as well as having a big glass full of the stuff at least once a day.

Well over the next few months I dipped in and out with milk, some days I would have up to 3 glasses others half a glass, but the important thing was I had it every day. Now about a year onwards I can honestly tell you that I feel more filled out and developed (but this could be due to natural processes), like my bones are fuller and heavier .

Other benefits of milk consumption include:

  • Reduced risk of cardiovascular (heart) problems and blood pressure
  • Less chance of developing colorectal and breast cancer
  • Stronger and healthier teeth
  • Reduced risk of developing type 2 diabetes
  • Weight loss
I feel like milk is really helping me with my developments so please give it a try, more posts coming soon.

Thanks for reading, hope this helps you guys please do all the normal stuff- peace!

  • Jason

Monday, 13 October 2014

1000 Page Views & New Routine

Welcome to 5.14 Fitness,

I want to start this post with a big thank you to all those who have been reading and viewing my blog, with your help I have now reached 1000 page views in well under 3 months. In addition to this I currently have: 20 followers (although many more would be warmly welcomed), almost 400 views in the US and 350 in the UK, as well as over 22,000 views on my Google plus profile. WOW!
I know a lot of people may think: Its just 1000 views what's the big deal ? Well I am fully aware this may not seem like a lot, but for someone who has never done anything like this before, and lets be honest has been fairly in consistent with posts and content, I see this a great achievement and I would like to thank you all.

Moving on to my new plan and routine. I hold my hands up in the air, I have not worked abs in ages and I plan to start exercising my core every night. I am going to have to if I want to see any abs at all, as I am planning to eat LOADS. If I eat loads I provide more energy for my body and more fuel for my muscles to use to grow. The down side is; I am going to have to exercise much more regularly in order to use the excess calories to make sure they do not turn into fat. Moreover, I am now prioritising size and performance over everything, as I need to be stronger for all the sports that I am doing. Therefore legs will become a much more featured routine as well a s greater focus on arms.

Expect more workout posts over the next few days, thanks for reading please continue to follow- over to start- comment, share, eat clean and work hard- thank you all and peace!


Sunday, 12 October 2014

New Routine

Welcome to 5.14 Fitness,

After reviewing my progress and goals, I have decided to change my objectives, consequently affecting the way I exercise. To cut a long story short I am planning a winter scheme, where I will concentrate less on a healthy diet and more on eating loads and exercising loads to gain size for the new season.
 So expect a full walkthrough soon, as well as more posts. Also be sure to check out the new page I added the other day. Do you guys want to hear more back to basics stuff or more exercises and routines, tell me in comments or contact me. Thanks for reading, work hard, comment, subscribe, vote, contact me and peace!


Saturday, 11 October 2014

Health-related exercise

Welcome to 5.14 Fitness,

Today's post will be on health related exercise, these are factors of health that will help improve sporting performance. They can be remembered by the rhyme: Big Fat Maureen Munchies Cakes!
This stands for:

Body composition

The percentage of body weight which is;
  • fat
  • muscle
  • water
  • bone
You can test your body composition either at a specialist clinic or by doing the good old fashioned skin fold test. Which is where you pinch certain areas of the body (love handles, armpits etc...) and measure the results. You need it to be able to reach the optimum weight for your sport, for example a rugby player might have lots of muscle and fat to be able to take the hits of a tackle, where as a gymnast will have little fat but lots of muscle as they need to be light but strong to be able to light and support them selves effectively.


The amount of range possible at a joint. Flexibility can be tested by the sit and reach test, where you lie down and then sit up forward reaching as far down as you can. You need it to be able to control the movement of your body in order to create the correct shapes need for your sport.

Muscular endurance

The ability to use voluntary muscles many times without getting tired. You can test your muscular endurance with the Cooper Run (where you see how far you can run over a period of time- about 12-15 minutes)   or with the sit up test where you do the same but with sit ups and in a much shorter time. You need it to be able to keep going and to keep using your muscles through out the entire duration of your sport. For example in tennis you need muscular endurance to be able to run around and get to the ball then hit it get back in position then go again through the entire game.

Muscular strength

Is the amount of force a muscle can exert against a resistance. It is possible to test using the hand grip test, where you squeeze a grip attached to some equipment for 30 seconds and it measures the amount of force used. You need muscular strength to be able to have stronger muscles than your opponent and use physical force as an advantage. For instance in sumo wrestling to push your opponent out of the ring.

Cardiovascular fitness

Is the ability to exercise the entire body for a long period of time, very similar to muscular endurance the only difference is cardiovascular is the entire body and heart not just specific muscles e.g. quadriceps in the legs. You can test it with the Multistage fitness test where you complete a variety of activities using all of your body over a long period of time. You need cardiovascular fitness, to be able to last the entire length of the activity and to have a strong heart (in order to get oxygen to all the muscles). An example of this is in long distance running you need cardiovascular fitness to be able to use all the muscles you need in order to move from a to b in the fastest time possible, at a high intensity for what is most likely to be quite a while. 

Hope you enjoyed the post, please read again and all the other normal stuff- peace!


Friday, 10 October 2014


Welcome to 5.14 Fitness,

When it comes to fitness there are 6 reason categories to start participating in physical activity. Every reason will fit in these categories, and these can be remembered in the simple by the term CHIPSR, this stands for:

Cultural factors: 

These are things that are around you, who you are and the things you do/believe. Culture, pretty much.
  • race
  • age
  • gender
  • religion

Health and wellbeing:

Things that affect your health , any problems concerning your body that  you might have.
  • illness
  • health problems
  • disabilities

Things that you see, image or enjoy.
  • fashion
  • media  


The people around you or those you might have heard of or seen
  • peers
  • family
  • role models


Things concerning your economical situation
  • costs
  • status


What things are available or open to you
  • access
  • time
  • availability
  • location

The most common category is people, as we often do the same as those around us. For example: I play football because I was influenced by my family and friends.  My Dad enjoys football and encouraged me to play from an early age, helping me find a local team and to start playing in an organised format.

Guys, sorry about lateness of the post, been so busy all week with school and activities, I diud plan for a few posts but I honestly could not find the time.

Thanks for reading, please do all the usual stuff- peace!


Sunday, 5 October 2014


Welcome to 5.14 Fitness,

I know it has been a few days since I last posted and for that I apologise. However, I have been so busy over the last few days, I have hardly had time to exercise let alone post. This has been mostly due to my participation in physical activity as this is the time of year where all my commitments are at peak season and overlap. More bad news- this next week is going to get even busier, so if I do have time to post I might not have time/energy to exercise fully.

I have barely workout at all this week, this has been due to the fact I do not want to tire or over work myself as I know I have more competitive activity the following. So I admit I have been holding back in order to make sure that I go the distance and do all the things I have signed on for.

A routine that I have been keeping to more strictly (even over these past few days) has been stretching.
Stretching is a great way to increase flexibility (and control) as well as helping prevent you from injuries, increasing performance (as you have more control over muscles and they react shaper due to the build up of acid/energy being sent round the body), but stretching can also improve posture.
Posture is not important?
Here are some benefits:
  • keeps bones and joints aligned, so muscles can be used to their full extent
  • decreases the irregular erosion of joints
  • relieves stress on the ligaments holding the joints in the spine
  • keeps the spine healthy and mobile
  • helps you stay more energised during the day, you do not tire as easily as you are not wasting energy on moving unnecessary movements
  • prevents muscular pains and cramps
  • relaxes the body, so it helps wind down your body to go to sleep
  • helps you 'grow'. Your body is straighter making you taller, even though your body is still the same size. Like a curved line and straight line, the straight line looks longer but they are the same length
  • it is also more appealing to the opposite gender to have good posture and not slump over     
I try to stretch at least twice a day- even when I am not feeling tight or playing sport. I stretch once in the morning to help shake off any cramps or muscle pains and to prepare my self for the day and once at night in order to help me sleep easier, as sleeping is when your body changes. You should hold stretches for 30 seconds this enables enough acids to reach the targeted muscles and prepare your body, I know it seems like a long time but new research shows anything less does not do the job properly and you might as well not stretch at all. I was given this information by a UK doctor when I was receiving therapy on my knee, and they are properly one of the more reliable sources.

Hope this helps, thanks for reading, please do all the normal stuff (all following to be returned)- work hard, peace!


in partnership with     

Wednesday, 1 October 2014

When to start lifting

Welcome to 5.14 Fitness,

Okay, so this is a post that some have been anticipating over the last couple of days, the reason it has taken so long is that I was not sure either but I have just finished asking around and I think I now have enough information at my disposal to be able to post on it. The reason I do this is because I do not want to be giving out advice on matters that I am guessing  on, so I will tell you now I cannot confirm 100% what I am saying, but it is what I would recommend from the knowledge I have.

Weight lifting is the fastest/easiest(?) way to gain stronger and larger muscles, therefore making it a crucial part of bodybuilding. In fact some people's work outs consist solely of weight lighting, as there is no faster way to get results. However there have been arguments made that by lifting weights too young you are stunting your growth, so your body is not reaching the maximum height it is capable of reaching.

So the argument goes like this; by lifting weights before you have finished growing, will stunt your growth as it is changing your body's focus. Instead of growing upwards (and outwards slowly), your body reverses its priorities and starts to grow outwards mainly and upwards at a much slower rate.
Another theory is that by lifting too heavy too early, you damage your cartilage plates (the things between bones and joints which regenerate to make you taller), this is because the weights are having too much impact of these plates, which will eventually stop changing when you have reached your maximum height.

But it has yet to be proven scientifically that these theories are true, due to the lack of evidence

On the other hand as a young person who has lifted weights, I can tell you that after you will have improved sleep (which has been scientifically proven to help with growth all over the body). So if you are sleeping better your body is having more chance of repairing and changing  so that you will get bigger muscles but also get taller as well. In addition to this there is also of yet any evidence that weight lifting stunts your growth.

In conclusion I would recommend that if you are still at peak growing points and your body is still waiting to develop to stay away from regular weight training sessions, just to be on the safe side as to be honest the argument is swinging towards the stunt growth side. Moreover, if you look at most bodybuilders (who started lifting young) hardly any of them clear 6 foot, coincidence? |I my self have lifted heavy but I am now trying to steer away from this side of muscle building and sticking to weight free exercises because, even though they take longer to get results, they build pure muscle fibres. Anyway, when you reach your late teens your body will fill out naturally and all these people who train weight free (with smaller muscles and pure muscle fibres) will then become dench as there body focus naturally changes to growing outwards at this age and they can then start to lift free of mind. So in other words I would recommend staying off the weights until you are at least 16 and starting to come close to your maximum height; you can then start to lift in order to get the further elements only weights can give you and at least this way you will be sure you are not affecting growth.

I know this is a topic of controversy, but I hope this helps; all the usual stuff-peace!


In partnership with