Tomili

Im 16, 5"4 112Ib. Can someone give me a good Workout plan for me to gain weight, muscle,and increase in size?

I have a bench, bench press bar, weight plates, dumbells, a pull up bar,curl bar, and the thing that you lift weights with your legs. If some1 could give me one for 4 days a week thatd be great .

Gazhole

I would focus on good compound movements, as little isolation as possible.

Right now your body is a raging pile of hormones and testosterone that older lifters would kill for. Seriously, in your teens you're like a walking steroid.

With that in mind, you need to take advantage of this anabolic environment as best you can - ie. big movements that recruit the most muscle possible.

Squats, Deadlifts, Lunges, Good Mornings, Bench Press, Bent Over Rows, Pullups, and Dips should be your new best friends from now on.

Maybe add one or two sets of curls or calve raises once a week, but that list of movements right there is all you need, man.

There are some good stickied threads in this section on how to put something together. I would split your week up into 3 or 4 sessions of 3-6 exercises, either split between upper body or lower body, or do fullbody.

Make sure to focus on good tight form and technique on every exercise rather than loading with weight you cant handle. Quality is better than quantity. 10 good reps at 20KG is better than 8 sloppy reps at double that.

Malley

Oh the days when I was a raging pile of testosterone!