Q: Im a 14 years old, im 5'6 and i weigh 130 pounds. Im great at running, and i have good stamina but not strength. What do u recomemd to gain muscle but no fat, to bulk up. For this comming football season im training to be a wide receiver so what do i need to do and not to do?

A: Sports-specific training is quite involved and really needs to be done in person, so I won't be able to help you too much over the internet, but here are some ideas... First off, at 14 your body is most likely not quite ready to put on a lot of muscle (around 16 is usually when your prime muscle-building time kicks in) but you can certainly improve your strength and (more importantly for football) explosiveness and agility even without putting on much new muscle. This program is custom designed to improve your strength in three most basic exercises -- squat, deadlift, and bench, all of which will make you a better WR. With this program you spend the first four weeks training your nervous system to learn the exercises well while lifting relatively light (though increasing week-to-week) weights. In the last two weeks you will come close to maxing out one lift on every day to push your strength. At all times, allow generous time in between sets for recovery (3 minutes or more), even if you do not feel tired at all. This program is quite unusual if you are used to the typical high-intensity, to-failure bodybuilding programs, but I promise you that it will give great results when followed to the letter. Please note that you should always have adult supervision while weight training and it is especially important for the later parts of this program (the last two weeks) when you will be pushing your limits and going very heavy and nearly to failure.

For explosiveness you would do best by starting on a plyometrics program. Unfortunately I have not yet created a plyo section for my site and the scope of it is too large to describe here, but if you are serious about improving your explosiveness and power, I would strongly recommend this book.

For your nutrition, it is probably too early to try to aggressively bulk up so just eat as you usually do, making sure to eat plenty of fresh veggies and fruits. Hope that helps and good luck!