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Teen Transformation Of The Week - Karston Bruner!

Karston was tired of always being the small kid in high school, so he decided to start training with his brother to build some size. After three years of hard training and dedication, he put on 66 pounds of solid muscle! Read on to learn how he did it.

Before Before:
94 lbs
After After:
160 lbs

Vital Stats

Name: Karston Bruner
Bodyspace: KarstonMBruner
Age: 18

Weight: 94 lbs
Body Fat: 8%
Arms: 11"
Bench: 95 lbs

Weight: 160
Body Fat: 10%
Arms: 16"
Chest: 43"
Bench: 235 lbs

Why I Got Started

I got started because I wanted to see if lifting weights and gaining muscle could help make me bigger. My whole life I had been the smallest kid in any class in school. Going into high school I still hadn't broken 100 pounds. My brother, who was just a year older than me, was almost a foot taller and much stronger. I didn't like being so little.

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I Didn't Like Being So Little.

How I Did It

I decided to start working out hard 6 days per week, for an hour workout. At first, the work was too hard, and I couldn't get myself to go everyday. I would skip out, and make an excuse to why I wasn't there. In time, lifting became a routine, a part of my daily life.

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Lifting Became A Part Of My Daily Life.

I went to the YMCA here in Vancouver, Wash., everyday with my brother, where I slowly started catching up to his size. Eating a lot of protein and lifting hard, I grew 6 inches and gained over 60 pounds.

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I Slowly Started Catching
Up With My Brother's Size.



I have an extremely fast metabolism, so my diet has been something I struggle with. I still see gains and mass with the way I eat, but here is a sample.

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Karston Bruner.


For training, I like to go through the week with five main days of each muscle group, and on the sixth, work whichever muscle needs more work, or is lacking. I also don't work out over 45 minutes.

I tried out the 5x5 workout, 5 sets of 5 reps, but didn't see enough pump and muscle fatigue. So I went back to 4 sets of 10 for each exercise. Cardio is out of my workout right now because of ACL repair knee surgery.

Suggestions For Others

I believe that anything can be achieved through hard work and determination. There is no such thing as not having a "natural" good body. Push yourself to give up an hour a night to exercise, either cardio or lifting weights, and you will see a differnce, physically and mentally.

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Anything Can Be Achieved
Through Hard Work & Dedication.

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