Learn How This Teen Packed On 45 Pounds Of Muscle

Ryan Jones was tired of being small and weak. He wanted to bulk up for sports. Check him out 45 pounds of muscle later!

Vital Stats

Name: Ryan Jones

Email: ryanjones_19@hotmail.com

Bodyspace: ryanjones19

Ryan Jones Ryan Jones

Before:

Age:
15
Height:
5'8"
Weight:
130 lbs
Body Fat:
5%
Waist:
28"

After:

Age:
16
Height:
5'11"
Weight:
175 lbs
Body Fat:
7%
Waist:
32"

Why I Got Started

Playing lots of sports I decided to hit up the gym to gain a little size for hockey, rugby etc. Tired of being a skinny guy I decided I was going to put on some size, and after a while I got hooked.

Started off working out with a few of my buddies, some went once and never came again but my cousin Robbie Jones really pushed me hard and I pushed him. Neither of us wanted to be the weaker one.

Having a buddy at the gym really helped me push myself beyond my comfort zone.

Tired of being a skinny guy I decided I was going to put on some size, and after a while I got hooked Tired of being a skinny guy I decided I was going to put on some size, and after a while I got hooked
+ Click To Enlarge.
Tired of being a skinny guy I decided I was going to put
on some size, and after a while I got hooked.


How I Did It

I realized that the easiest way to put on some pounds was to eat more. I followed a healthy diet, but ate as much as I could. Instead of eating a sandwich and a bowl of cereal a day I ate 6 small powerful meals.

While eating, I stayed true to myself and got to the gym usually about 5 times per week, and when I wasn't at the gym I was playing hockey, soccer or rugby, so I was always physically active.

Doing all this I needed rest, so I assured myself at least 9 hours of sleep each night. Like everyone who goes to the gym I hit plateaus, but I would just change up my workout and continue to push myself as much as I could, because I wanted to be stronger than my cousin Robbie as we constantly pushed one another.

Having someone to push you is the best thing that can happen.

Having someone to push you is the best thing that can happen
+ Click To Enlarge.
Having someone to push you is the best thing that can happen.


Supplements


Morning:
Pre Workout:
Post Workout:
Before Bed:

Diet

Meal 1:

Fruit Smoothie:

Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:

Training


Day 1: Chest
Exercises
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
4 sets of 12, 10, 8, 5-6 reps
Decline Barbell Bench Press Decline Barbell Bench Press Decline Barbell Bench Press
4 sets of 15, 10, 8, 4-6 reps
Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
4 sets of 15, 12, 10, 7-8 reps
Butterfly Butterfly Butterfly
4 sets of 12, 10, 8, 6-7 reps
Day 2: Biceps/Triceps
Superset
Barbell Curl Barbell Curl Barbell Curl
4 sets of 15, 12, 10, 8-9 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
4 sets of 15, 12, 10, 8 reps

Superset
Seated Dumbbell Curl Seated Dumbbell Curl Seated Dumbbell Curl
3 sets of 12, 10, 8 reps
Lying Triceps Press Lying Triceps Press Lying Triceps Press
3 sets of 12, 10, 8 reps

Superset
Preacher Curl Preacher Curl Preacher Curl
3 sets of 12, 10, 8 reps
Triceps Pushdown Triceps Pushdown Triceps Pushdown
3 sets of 12, 10, 8 reps
Day 3: Shoulders/Back
Superset
Seated Dumbbell Press Seated Dumbbell Press Seated Dumbbell Press
4 sets of 12, 10, 8, 6-7 reps
Barbell Deadlift Barbell Deadlift Barbell Deadlift
4 sets of 12, 10, 8, 6-7 reps

Superset
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise
3 sets of 15, 12, 8 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
3 sets of 15, 12, 8 reps

Superset
Reverse Flyes Reverse Flyes Reverse Flyes
3 sets of 15, 12, 10 reps

Superset
Standing Military Press Standing Military Press Standing Military Press
3 sets of 12, 10, 8 reps
Barbell Shrug Barbell Shrug Barbell Shrug
3 sets of 12, 10, 8 reps
Day 4: Rest

Day 5: Legs
Cardio
Exercises
Barbell Squat Barbell Squat Barbell Squat
4 sets of 15, 12, 10, 8 reps
Leg Press Leg Press Leg Press
4 sets of 16, 12, 10, 8 reps
Seated Calf Raise Seated Calf Raise Seated Calf Raise
4 sets of 25, 20, 15, 12 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
3 sets of 12, 10, 8-9 reps
Day 6: Abs/Cardio
Ab Circuit: Repeat 3x
Flat Bench Leg Pull-In Flat Bench Leg Pull-In Flat Bench Leg Pull-In
1 set to failure
Air Bike Air Bike Air Bike
1 set to failure
Frog Sit-Ups Frog Sit-Ups Frog Sit-Ups
1 set to failure
Scissor Kick Scissor Kick Scissor Kick
1 set to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set to failure
Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
1 set to failure
Mountain Climbers Mountain Climbers Mountain Climbers
1 set to failure
Cardio
Day 7: Rest

Suggestions for Others

If you're not happy with your body, it's in your destiny to change it. It's what you walk around in all day, might as well be happy with it. If you want to up your strength/muscle mass you got to push yourself to do more than what you did last time.

Stay focused, and be happy.

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soccerABS

Great body this is how all teens should look!

Jul 24, 2013 9:50pm | report
 
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