Why not
They are in a growing phase, the skeletal frame is still being built. Muscle contraction and bulkiness could affect that.
No scientific basis ofcourse.
These age is the time when you are at your leanest cleanest muscle, with loads of stamina to hold & flexibility to boost.
Sporting activities definitely the best way to capitalize on it.
Working the muscle at young age will take away from stamina and flexibilitu
I don’t think even professional athletes get into weight training.
I’d disagree if your physique is something you prioritise. Your testosterone is through the roof, it’s the very best time to be weight training and therefore bodybuilding. I wish I’d have gone for it so much back then.
I’d work on muscle building, strength training, and flexibility and stamina all in one, to become not only athletic but improve physical appearance and size.
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Me too man.
Ideally you start around the time puberty kicks in. 14-15
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lol keep telling yourself that. I’ve trained consistently since I was 18 and I don’t sink thousands of litres of alcohol like most people do in their 20s.
I’ll be continuinig to train well into my 30s and you’ll still be complaining about how you can’t get your ass into shape and that it’s because your ‘metabolism slowed down’.
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Yeah if I recall correctly you were in great shape about five years ago, if you’ve maintained training to such standards then yeah you’ll be good, and know what you’re doing.
Hey I have a good ass.
You’ve got a good donkey eh 
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For me bulking and trimming has always been about mass balance.
My brother had and to an extent still has a hard time packing on. He never used to work out and would find it hard to gain size, then it was hardly surprising to me that he found it even harder once he did start working out. He does have to force feed to an extent and he has to dedicate pretty religiously to maintain what he has now because of that rapid metabolism.
I’m the complete opposite. I work out a fair bit but have to really watch the calories to keep the endomorph in me from breaking out.
Tough life!! 
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Warm up
Upper body warm up
- Wrist circles
- Horizontal arm swings
- Vertical arm swings
- Arm circles
- Trunk rotations
- Band Dislocations
- Band Pull-aparts
- DB external rotations
- DB shoulder rotations
- 2 warm up sets (first main exercise)
- 2 weight acclimatization sets (first main exercise)
Lower body warm up
- Light Cycling
- Forward leg swings
- Side leg swings
- Trunk rotations
- Deep Squat stretch
- Bent Knee Iron Cross
- Mountain Climber Stretch
- Walls Ankle Stretch
- Thoracic extension over foam roller
- 2 warm up sets (first main exercise)
- 2 weight acclimatization sets (first main exercise)
Cardio
- Incline walk & jog for 20 mins
- 100 jumping jacks
- 10 burpees
- Farmer’s walk
- Short burst run
- Lateral hops
- Squat jumps
- Ventral hops
- Burpees
- Lateral jumps
- Jumping Lunges
- Agility dots
- Mt climbers
Chest
Lower Chest
- Dips
- Straight bar dips
Upper Chest
- Incline Dumbbell Press
- 2 set at 30degrees
- 2 at 45
Middle Chest
- Barbell Bench press
Finisher Exercises
- Banded Push ups
- High to Low cable crossover
Stretching
- Pec Minor Stretch
- Pec Major Stretch
@SRCJJ sensei, I got bored at this point. I will update the other exercises later.
Other senseis can feel free to review.
I’ve been considering myself fasted but I’ll almost always have had a coffee by 9.30/10. Usually with a dash of milk. Is even that enough to beak the fast?
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Coffee isn’t caloric, so it’s fine. It’s actually good to have coffee when fasted because it has some metabolic effect. You can have water, coffee or tea. I’ve also heard you can have apple cider vinegar, although it has a few calories so I am a bit skeptic about that one. It’s the milk that you add to the coffee that has been breaking your fasts, just have your coffee black.
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Yeah, this is probably why you make no gains or shit gains. It’s my job to tell you that you suck so you can get better and improve the Arsenal fanbase overall.
So here’s my point; this is way too much shit to be doing if you aren’t already training 5-6 days a week or very regularly and for a decent period of time.
Start smaller, the fact you’re looking up and compiling giant ass workouts means you are looking for something to spark some gains or progress.
It sounds lame, but just do some compounds and stretch and do some ab shit afterwards (whatever really just keep it regular so its a habit and you can increase difficulty later). Even just 3 days a week. You will progress much faster from this base tbh
Squat, bench of some variation, deadlift, keep it simple, do some pullups, pushups even just hang off the bar for 2-3 minutes a day when you train.
It’s so much harder to stick to a program and enjoy it when you have zero momentum and no addiction to the gym.
Slowly clean up your diet regardless of what youre doing at the gym. You are the best judge as its your body. But try and clean up things like fast food, or go for an option that mimics a traditional ‘healthy’ meal aka a decent carb and some decent meat.
If you’re skinny and struggling, drink some milk. Put protein in it if you want, or don’t, just drink it.
This is just random advice but key things are to get to a point where you enjoy it and that isn’t through complex programmes and wacky gimmicks, just get in there and get some time under your belt and always look to improve.
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I’m assuming this is just a list of exercises you could do rather than an actual workout? As Bavin says, that’s a hell of a lot of work.
Even when I competed back in 2016, I wouldn’t dream of doing more than about 4-5 different exercises for a body part in a session. So I certainly wouldn’t do it now that I’m only training for recreation.
Sometimes the best thing to do is just to stick to the basics. As above, compounds with one or two accessory work is literally all you need to build a solid foundation of muscle.
I think I should have mentioned that I have been working out on a semi regular basis since January.
It was difficult to get going initially since I had a major break of 2 or so years since the last time I was working out.
In last 4-5 months, I did exactly what you said
I have now reached the threshold of laziness and finally got my rhythm again. This is why I want to get it more structured and target few key areas.
I am not skinny, I am I would say at Intermediary level. I have proper muscle everywhere and can do most exercises with decent load comfortably.
With this context, do you still feel the same?
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That is not a list of one session 
For chest, I will only do upper Warmup and chest routine.
You literally have like 10 exercises for your chest alone lol so yes I would still drop it down
My chest session today will be:
Flat bench (4 sets)
Incline dumbbell press (4 sets)
Cable flys (3 sets)
Pec deck/decline chest press superset (3 sets)
And if I’m feeling extra good I might do some dips at the end but even then that’s only dependent on how my chest is feeling. Usually it would be exhausted after that kind of session
Alright cool. An advice to do less exercise is always welcomed. 
More efficient is the term
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