I’m 13 and I would like to build muscle?

[purpleman]

I would like to build some muscles around the arms and abs.
I do MMA (6 hours a week), Muay Thai (4 hours) and BJJ (2 hours).
I have good muscles in my arms and I want some more abs, but In MMA we do 9 station circuits, 40 seconds on each and rest of 30 seconds once all 9 stations are done, we do that 5-7 times and we do a little weight in it.
But I would still like some muscle and I would like to know things I should eat to help (NO PROTEIN SHAKES), exercises to do at home, and anything else to help
Oh and I used to do boxing

[Leanna]

For being just 13 you do quite a bit. The best thing you can do, is eat food high in protein. Eggs is a good start. Protein shakes can work, but I would skip them if you’re only 13 years old. Some other foods high in protein would be almonds, chicken, cottage cheese, some yogurt, lean beef, and so on.

The workouts you’re doing is more than enough, but it also comes down to eating food high in protein so your muscles have the chance to grow.

[Sporty]

At 13 it might be hard to gain too much muscle, but I would focus on doing more weight training.

MMA, BJJ, and Muay Thai are great for building explosiveness and stamina, but as far as gaining muscle, lifting weights and other resistance training is the way to go.

Once you reach your late teens and early 20s, you will be able to put on muscle even easier. Good luck!

[Author]

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