hey there. im 14 years old and 110 pounds. Im somewhat small for my grade.

Trying to get bigger/stronger/heavier for soccer. workout plan is.....

3 sets of 10 reps with 10 pound dumbells for the military press workout...... 3 sets of 10 reps with 20 pound dumbells for the bench press ....... 3 sets of 10 reps with 10 pound dumbells curling for biceps........ 3 sets of 10 reps with 20 pound dumbell over the head for tricep...............

also any food plan on what to eat to gain a lot of weight and stay healthy

really trying to get heavy and stronger.... please, could use any advice and tips that would be helpful thanks again

muscle building for soccer is basically legs and core isn't it (im not sure i dont play soccer) so squats with dumbells and planks (both normal and side) would be a good start, and at this age (im also 14) we need to watch how heavy the weights are, like my pe teacher cant lift heavy things with his fingers because he used to much weight or something like that, so dont go crazy with the weights

I'm not sure about what you are saying about your PE teacher but you are right on about the legs and core.

12345 look into a fullbody workout 3 times a week, lots of running and eatting more calories and protein. Maybe 150 grams of protein a day or more.

Read the stickies in the weights forum and nutrition.

i played soccer my whole life and i was average sized kid. my workouts just like J SoLO said were 3 time a week mon-wed-fri or sat depending on games. full body workouts get those legs strong leg presses, squats, quad expensions, work your calfs for sure and hammies to. do some kid of calf curl and ham curl. best is do sucidies and sprinting exercies. but make sure you do more core and upperbody too. yes protein portein portein

thanks for your reply....... what important exercises can u explain to me that will help my legs and what upper body workouts would help me for soccer to be able to not get pushed off of the ball?

Muscle weight is what you need. Compound movements. These are exercises that work multiple muscles at once.

Bench press
Over head press
Row
Pull-up
Deadlift
squat

Google stronglifts 5x5

hey thanks gribbs for the response i can see u no what im tryiing to explain.... by the way a couple more questions.......what important exercises can u explain to me that will help my legs and what upper body workouts would help me for soccer to be able to not get pushed off of the ball?

well its going to be kinda hard for you since your are fairly small but as long as you try youll be gettin somewhere. if you want that i would deffinetly do some squats, leg presses, maybe a couple other iso-legs like quad extenstion and one other, upper body get these into your routine. bench press, military press, clean and press, rows and you can do 1 or 2 minor exercises for each body part. you want to work on your BALANCE though this is whats going to help you the most. i know people half my size that if i ran into them they wouldn't fall down becuase of their balance. like i said before tho do wind sprints/ regular sprints, run stairs, and do SUICIDES.

oh yeah do some hack squats every other leg day, and pull ups or chin ups.

PROTEIN PROTEIN GOTTA EAT MORE TO GAIN MORE

alright thanks a lot man

no problem here to help ya man. i know how important soccer was to me and if i had someone to help be be faster when i was younger i would have been even better.

GOODLUCK

i took ur advice and put a workout plan together

Monday-clean and press, wall press(workout legs) sit ups and tricep

Tuesday- Military press, bench press, push ups, and biceps

Wednesday- same as Monday

Thursday- same a Tuesday

Friday- same a Monday

Saturday- wall press and sprints

Sunday- OFF

any more advice to switch anything around or add any would b helpful.. thanks

your going to kill yourself doing that much

mon-GOOD
tues-GOOD
wed-RESTTT
thur-CARDIO full day of sprints suicides distance jump rope anything
Fri-SAME AS MONDAY
sat-SAME AS TUES
sun-RESTTTT

other wise you are doing to much and you not want to do that.

also add some pull-ups and or chin-ups in there

alright thanks ill try that out

Dont get too hung up on building upper body strength for soccer,remember the other guys on your team and esp your opponents are the same age as you but soccer is not a sport where muscular strength is hugely beneficial.

Your legs are what will get you through a game so I'd throw a few sets of squats into the mix if you want to continue your present regime.

oh and as for getting pushed off the ball (which would be a foul but I know what you mean) learn to shield the ball.youre still young but experience will come with age


now where's my walking stick??