Originally Posted by MilanoStyle
Unless your body produces natural growth hormon (testerstrone), you most likey will not any big growth. Just wait until 18. That's when your body start pumping out testerstrone. By then, you can work out heavy and take a good quality protine and creatine, you will gain.
Puberty is EXACTLY when the body is producing growth hormone. And the testosterone production is already well in swing at 15.
At fifteen, you can see good gains with even a conservative lifting program.
Despite arguments on either side, keep using BOTH weighted and bodyweight exercises. Those bodyweight exercises help to strengthen the entire chain of muscles, which in turn helps prevent injury. If you want to work chest three days a week, make one of them bodyweight.
As for weights, I find bumbell press gets me more gains than barbell (my coach cut my lifting cuz I was putting on too much weight) because it puts more tension on the pec itself. It also strengthens the entire shoulder joint more because of the stabilizing effect of having to balance each arm seperately.
BUT ONLY doing pec exercises isn't good for your shoulder (besides looking funny). As the forward muscles strengthen they will tend to rotate the joint forward which hampers its mobility and stability.
Keep up with back exercises. Chinups, even just with bodyweight, can do wonders (for your grip strength, stability, and coordination as well). I do a lot of sport specific stuff that's rather hard to describe in text, but a good trainer can set you up with appropriate exercises.
I know everyone yaps about a spotter, but just as important is making sure the area is clear beside you when you're doing dumbell...
I DESTROYED my finger when I dropped a dumbell on top of another dumbell that had been left beside the bench.