How big are you, height? weight? and your only fourteen so....If your into mma work on technique (ju jitsu, muay thai,) Your strength and size will come along more as you go through manhood...That's my oponion, it's not necessarily right?
What are your exact goals? Are you really scrawny and looking to put on some pounds? Or are you average size guy and you want to put on more muscle mass AND increase strength?
The reason I ask is adding mass is easy to do, but training and conditioning for increased strength for MMA is alot different.
I think you should do whole body workouts 2 times a week.The weight you are using is prob to light you should have to realy push for your 10th rep go for a max of 10 reps 3 sets each body part. and eat pleanty of protien!!
I've tried everything to add mass. This is what worked for me. Do a split-routine workout. For mass you will need to do as much weight as u can for 6 reps on most exercises except for calves, forearms, abs, traps. Also when you do your legs shoot for around 8 reps. Just my 2 cents it worked for me and I learned it from a former nationally ranked powerlifter.
heavy weight, low reps + protein= Great success
and two 45lbs dumbells is pretty good!!!!! i am about the same weight and only 13 but I am only around almost 40's for 10 reps....
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