13 is the perfect age to have all of your friends over to have curling contests where you make up rules about what is “legal” and what isn’t.
Heck, at 13 I had an Arm Blaster! Which was basically steroids.
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There’s no magic exercises, or magic set or rep schemes.
To add muscle: work hard consistently. That probably means compound movements, and it also means that safety will be really important, because you can’t be consistent when you’re injured. Honestly, if you just took push ups/dips, pull ups and some kind of front loaded squat seriously 3 days a week for the next year, you’d make great progress with very little risk.
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Here’s the workout I did as a teen that made me the most jacked guy at my high school (along with a clean, high protein diet and wrestling) and the best part was, I was able to do it 3x a week in our living room with just adjustable, plate loaded dumbbells and a doorway mounted pull up bar!
Keep in Mind that the most important aspects are dedication and intensity! The exercise selection here is simple, but it’s about giving your all to each session, Training with progressively heavier weights over time and never missing sessions. I even packed up my dumbbells, Weight plates and pull up bar with me to bring to my grandma’s house in Georgia when I went to stay the summer with her. That’s the type of no-excuses enthusiasm and commitment you need to succeed, so learn to REALLY love the process man! Hopefully this plan helps give you an easy structure to really pack on the muscle!
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Can’t go wrong with what @davemccright sent you!
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