Nellerin
March 10th, 2013, 02:10 AM
Intro
Trying to become more fit and attain larger muscles is part of being a teen for many males. However there is a myriad of misinformation out there for new lifters which tends to lead people in a very wrong direction.
I will try and provide a multitude of relatively safe ways to train, eat and supplement as a teenager in order to become stronger and significantly more fit.
First of all, I do not recommend anyone under the age of 13 attempting any sort of weight lifting. And, do not attempt serious weight lifting with things like Bench, Squat or Deadlift until you are at least 14 years old.
Your body is still forming during your teenage years which makes it prime for getting bigger and stronger but also prime for attaining serious injuries that can potentially stunt your growth.
This post will be broken down into four categories, Training, Nutrition, Supplements and Miscellaneous.
Training
When you are a new weight lifter (especially as a teen) working out with a higher frequency on the main lifts which include Bench, Squat, Deadlift and OHP is preferable over a low frequency and high volume training regimen.
For beginners everything and I truly mean EVERYTHING is about form. Too many teens go into the Gym, put on way too much weight and then struggle through one horrible rep. This is the worst way to train and unless an exercise calls for 3-5 reps then you should always aim to get at least 8 reps with any given set.
The following are some of the best routines for a Teen Beginner:
ROUTINE #1
Monday: Max Effort Upper Body Day
Main Lift (Choose one to work up to a max set of 3-5 reps)
Flat Barbell Bench Press
Incline Barbell Bench
Flat Dumbbell Bench Press
Weighted Dips
Close Grip Bench Press
Supplemental Lift (Choose one for 3 sets of 8 reps)
Incline Dumbbell Bench Press
Decline Dumbbell Bench Press
Flat Dumbbell Flyes
Mid Back (Choose one for 3 sets of 8 reps)
Bent-over Barbell Rows
Bent-over Dumbbell Rows
One Arm Dumbbell Rows
Seated Cable Rows
Upper Back (Choose one for 3 sets of 8 reps)
Barbell Shrugs
Dumbbell Shrugs
Face Pulls
Ab Routine (Choose 3 of the following, do them in a circuit two times)
Crunches
Air Bike
Plank
Hanging Leg Raises
Captains Chair
Crunches on Exercise Ball
Wednesday: Max Effort Lower Body
Main Lift (Choose one and work up to max set of 5 reps)
Regular Squats
Trap Bar Deadlifts
Regular Deadlifts
Box Squats
Supplemental Quads Lift (Choose one for 3 sets of 12 reps)
45-degree Leg Press
Dumbbell Squats
Waking or Stationary Lunges
Leg Extensions
Step-Ups
Supplemental Hamstring Lift (Choose one for 3 sets of 12 reps)
Leg Curls
Romanian Deadlifts
Stiff-legged Deadlifts
Forearm/Grip Training (Choose one, complete as exercise says)
Captains of Crush - 3 Sets of Max Reps with each hand
Wrist Roller - 3 Sets with the same weight, timed
Farmers Walk Hold - Dumbbells or Kettle Bells for 2 sets, timed
Ab Routine (Choose 3 of the following, do them in a circuit two times)
Crunches
Air Bike
Plank
Hanging Leg Raises
Captains Chair
Crunches on Exercise Ball
Friday: Upper "Extra" Day
Main lift (Choose one, 3 sets of 8 reps)
Seated Dumbbell Shoulder Press
Barbell Overhead Press
Lateral Raises
Standing Dumbbell Shoulder Press
Supplemental Lift (Choose one, 3 sets of 10 reps)
Bent-over rear delt raise
Rear delt machine
Face pulls
Chest (3 sets of 10 reps)
Push-ups
Bodyweight Dips
Flat Dumbbell Bench Press
Incline Dumbbell Bench Press
Triceps (choose one, 3 sets of 10 reps)
Rope Pushdowns
Dumbbell Triceps Extension
Triceps Kickbacks
Biceps (Choose one, 3 sets of 10 reps)
Ez Bar Curls
Seated Dumbbell Curls
Standing Dumbbell Curls
Hammer Curls
Lower Back (choose one, 3 sets of 12 reps)
Hyperextension machine
Seated Good Mornings
Hyperextensions
Ab Routine (Choose 3 of the following, do them in a circuit two times)
Crunches
Air Bike
Plank
Hanging Leg Raises
Captains Chair
Crunches on Exercise Ball
Routine #2
This is a modification of the original Starting Strength Program
You will use the two days (A and B) and alternate their workouts as often as you feel necessary, doing three workouts each week. If you do ABA the first week, change to BAB the next week.
Day A
Squat (3 sets of 5 reps)
Bench (3 sets of 5 reps)
Chins (15-20 total reps, use weights if needed)
Optional: 3x8 biceps, 3x8 rear delt raises
Day B
Front Squat (3 sets of 5 reps)
OHP (3 sets of 5 reps)
Deadlift (2 sets of 8 reps, 1 set of 5 reps)
Optional: 15-20 reps of Dips, 3x8 for other triceps work
NOTES
For weight progression, do the following. Once you have completed a workout at a certain weigh and have been able to reach all the target reps, you can then increase the weight by 5lbs for upper body and 10lbs for lower body exercises.
Nutrition
In order for you to determine your necessary caloric intake per day, follow this link (http://forum.bodybuilding.com/showthread.php?t=121703981) and use the info to figure out how many calories you should take in everyday.
You will use that information for the following:
Bulking
Bulking is the process of intentionally trying to gain additional weight and therefore more muscle mass and strength. You want to bulk during the "off season" if you play sports.
Take your daily caloric intake (that you figured out previously) and add in 300 more calories each day. Your goal will be to gain between 0.5-1lbs each week, if 300 calories is not enough, increase by another 100 calories (up to a max of 800 additional calories) to attain your goal weight increase each week.
Cutting
Cutting is the process of intentionally loweing caloric intake in order to make yourself leaner and look more "ripped." To do this, take your daily caloric intake and decrease it by around 400 calories (up to a max of 700.)
However, keep your protein intake levels during cutting at your normal or slightly above normal levels.
Neither a bulking nor a cutting phase should go on for more than 3 months at a time before returning to a point close to your "normal" caloric intake.
Supplements
Since this thread is meant for teens, I simply do not recommend anything more than the following:
Protein Supplements
Try to find a high-quality Whey protein and then use it as recommended on the packaging.
I recommend this as being one of the best protein supplements: http://www.spsonline.co.za/products/isopro/index.shtml
Creatine
I am recommending creatine for people OVER THE AGE OF 16 only. There are unknown health effects associated with creatine and while it is believed to be safe, you are best to wait until 18 if possible to use it. However, I PERSONALLY believe using it at the age of 16 will not be detrimental to your health.
Creatine is a naturally occurring substance in your body that helps with bringing more fluids (water and nutrients) to your muscles, this makes them look bigger and also helps them heal faster and increase their work capacity to an extent.
I recommend: http://www.bodybuilding.com/store/integrated/100creapurecreatinemonohydrate.html
Multivitamins
Honestly, you should take these even if you are not working out but when you are putting more strain on your body's resources they are especially good.
Centrum is always a fine choice for multivitamins.
Honorable Mentions (AKA things that are safe and worthwhile IF you have the money)
Fish Oil
BCAA's (My personal main recommendation if you can afford it!)
Miscellaneous
Just a couple things I'd like to mention before you go. Do not use BodyBuilding.com as a source of information. I only referenced a couple things from their site because it provided me with what I needed for one example but they are not a good source for consistent info on how to train, eat or supplement.
Also, do not get OBSESSED with training. Everyone wants to look good with big muscles, veins poppin' and a six-pack but trying to attain these things require YEARS not just weeks or months of work.
LASTLY, SLEEP, I am telling you, you need to SLEEP. Get a good night of at least 7 hours of sleep each night (preferably 8 hours.) Without a good night's rest, you will not be as healthy and will not see big gains in your strength or physique.
At the end of the day, just be healthy! That is what REALLY matters :D
If any of this helped you, please +Rep to show your support (it did take quite a while to write this) :yeah:
Citations
Malina RM. Weight training in youth -- growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 2006 Nov;16(6):478-87.
"Bodybuilding.com - Recuperation & Muscular Growth!" Bodybuilding.com - Recuperation & Muscular Growth! N.p., n.d. Web. 10 Mar. 2013.
Energy Drinks, Whey Protein, and More: Dietary Supplements and Teen Athletes - AboutKidsHealth. N.p., n.d. Web. 10 Mar. 2013.
"Nutrition for Teenage Athletes." ACHD. N.p., n.d. Web.
"Science Journer." Science Journer. N.p., n.d. Web. 10 Mar. 2013.
Staff, Mayo Clinic. "Strength Training: OK for Kids?" Mayo Clinic. Mayo Foundation for Medical Education and Research, 18 Jan. 2012. Web. 10 Mar. 2013.
Trying to become more fit and attain larger muscles is part of being a teen for many males. However there is a myriad of misinformation out there for new lifters which tends to lead people in a very wrong direction.
I will try and provide a multitude of relatively safe ways to train, eat and supplement as a teenager in order to become stronger and significantly more fit.
First of all, I do not recommend anyone under the age of 13 attempting any sort of weight lifting. And, do not attempt serious weight lifting with things like Bench, Squat or Deadlift until you are at least 14 years old.
Your body is still forming during your teenage years which makes it prime for getting bigger and stronger but also prime for attaining serious injuries that can potentially stunt your growth.
This post will be broken down into four categories, Training, Nutrition, Supplements and Miscellaneous.
Training
When you are a new weight lifter (especially as a teen) working out with a higher frequency on the main lifts which include Bench, Squat, Deadlift and OHP is preferable over a low frequency and high volume training regimen.
For beginners everything and I truly mean EVERYTHING is about form. Too many teens go into the Gym, put on way too much weight and then struggle through one horrible rep. This is the worst way to train and unless an exercise calls for 3-5 reps then you should always aim to get at least 8 reps with any given set.
The following are some of the best routines for a Teen Beginner:
ROUTINE #1
Monday: Max Effort Upper Body Day
Main Lift (Choose one to work up to a max set of 3-5 reps)
Flat Barbell Bench Press
Incline Barbell Bench
Flat Dumbbell Bench Press
Weighted Dips
Close Grip Bench Press
Supplemental Lift (Choose one for 3 sets of 8 reps)
Incline Dumbbell Bench Press
Decline Dumbbell Bench Press
Flat Dumbbell Flyes
Mid Back (Choose one for 3 sets of 8 reps)
Bent-over Barbell Rows
Bent-over Dumbbell Rows
One Arm Dumbbell Rows
Seated Cable Rows
Upper Back (Choose one for 3 sets of 8 reps)
Barbell Shrugs
Dumbbell Shrugs
Face Pulls
Ab Routine (Choose 3 of the following, do them in a circuit two times)
Crunches
Air Bike
Plank
Hanging Leg Raises
Captains Chair
Crunches on Exercise Ball
Wednesday: Max Effort Lower Body
Main Lift (Choose one and work up to max set of 5 reps)
Regular Squats
Trap Bar Deadlifts
Regular Deadlifts
Box Squats
Supplemental Quads Lift (Choose one for 3 sets of 12 reps)
45-degree Leg Press
Dumbbell Squats
Waking or Stationary Lunges
Leg Extensions
Step-Ups
Supplemental Hamstring Lift (Choose one for 3 sets of 12 reps)
Leg Curls
Romanian Deadlifts
Stiff-legged Deadlifts
Forearm/Grip Training (Choose one, complete as exercise says)
Captains of Crush - 3 Sets of Max Reps with each hand
Wrist Roller - 3 Sets with the same weight, timed
Farmers Walk Hold - Dumbbells or Kettle Bells for 2 sets, timed
Ab Routine (Choose 3 of the following, do them in a circuit two times)
Crunches
Air Bike
Plank
Hanging Leg Raises
Captains Chair
Crunches on Exercise Ball
Friday: Upper "Extra" Day
Main lift (Choose one, 3 sets of 8 reps)
Seated Dumbbell Shoulder Press
Barbell Overhead Press
Lateral Raises
Standing Dumbbell Shoulder Press
Supplemental Lift (Choose one, 3 sets of 10 reps)
Bent-over rear delt raise
Rear delt machine
Face pulls
Chest (3 sets of 10 reps)
Push-ups
Bodyweight Dips
Flat Dumbbell Bench Press
Incline Dumbbell Bench Press
Triceps (choose one, 3 sets of 10 reps)
Rope Pushdowns
Dumbbell Triceps Extension
Triceps Kickbacks
Biceps (Choose one, 3 sets of 10 reps)
Ez Bar Curls
Seated Dumbbell Curls
Standing Dumbbell Curls
Hammer Curls
Lower Back (choose one, 3 sets of 12 reps)
Hyperextension machine
Seated Good Mornings
Hyperextensions
Ab Routine (Choose 3 of the following, do them in a circuit two times)
Crunches
Air Bike
Plank
Hanging Leg Raises
Captains Chair
Crunches on Exercise Ball
Routine #2
This is a modification of the original Starting Strength Program
You will use the two days (A and B) and alternate their workouts as often as you feel necessary, doing three workouts each week. If you do ABA the first week, change to BAB the next week.
Day A
Squat (3 sets of 5 reps)
Bench (3 sets of 5 reps)
Chins (15-20 total reps, use weights if needed)
Optional: 3x8 biceps, 3x8 rear delt raises
Day B
Front Squat (3 sets of 5 reps)
OHP (3 sets of 5 reps)
Deadlift (2 sets of 8 reps, 1 set of 5 reps)
Optional: 15-20 reps of Dips, 3x8 for other triceps work
NOTES
For weight progression, do the following. Once you have completed a workout at a certain weigh and have been able to reach all the target reps, you can then increase the weight by 5lbs for upper body and 10lbs for lower body exercises.
Nutrition
In order for you to determine your necessary caloric intake per day, follow this link (http://forum.bodybuilding.com/showthread.php?t=121703981) and use the info to figure out how many calories you should take in everyday.
You will use that information for the following:
Bulking
Bulking is the process of intentionally trying to gain additional weight and therefore more muscle mass and strength. You want to bulk during the "off season" if you play sports.
Take your daily caloric intake (that you figured out previously) and add in 300 more calories each day. Your goal will be to gain between 0.5-1lbs each week, if 300 calories is not enough, increase by another 100 calories (up to a max of 800 additional calories) to attain your goal weight increase each week.
Cutting
Cutting is the process of intentionally loweing caloric intake in order to make yourself leaner and look more "ripped." To do this, take your daily caloric intake and decrease it by around 400 calories (up to a max of 700.)
However, keep your protein intake levels during cutting at your normal or slightly above normal levels.
Neither a bulking nor a cutting phase should go on for more than 3 months at a time before returning to a point close to your "normal" caloric intake.
Supplements
Since this thread is meant for teens, I simply do not recommend anything more than the following:
Protein Supplements
Try to find a high-quality Whey protein and then use it as recommended on the packaging.
I recommend this as being one of the best protein supplements: http://www.spsonline.co.za/products/isopro/index.shtml
Creatine
I am recommending creatine for people OVER THE AGE OF 16 only. There are unknown health effects associated with creatine and while it is believed to be safe, you are best to wait until 18 if possible to use it. However, I PERSONALLY believe using it at the age of 16 will not be detrimental to your health.
Creatine is a naturally occurring substance in your body that helps with bringing more fluids (water and nutrients) to your muscles, this makes them look bigger and also helps them heal faster and increase their work capacity to an extent.
I recommend: http://www.bodybuilding.com/store/integrated/100creapurecreatinemonohydrate.html
Multivitamins
Honestly, you should take these even if you are not working out but when you are putting more strain on your body's resources they are especially good.
Centrum is always a fine choice for multivitamins.
Honorable Mentions (AKA things that are safe and worthwhile IF you have the money)
Fish Oil
BCAA's (My personal main recommendation if you can afford it!)
Miscellaneous
Just a couple things I'd like to mention before you go. Do not use BodyBuilding.com as a source of information. I only referenced a couple things from their site because it provided me with what I needed for one example but they are not a good source for consistent info on how to train, eat or supplement.
Also, do not get OBSESSED with training. Everyone wants to look good with big muscles, veins poppin' and a six-pack but trying to attain these things require YEARS not just weeks or months of work.
LASTLY, SLEEP, I am telling you, you need to SLEEP. Get a good night of at least 7 hours of sleep each night (preferably 8 hours.) Without a good night's rest, you will not be as healthy and will not see big gains in your strength or physique.
At the end of the day, just be healthy! That is what REALLY matters :D
If any of this helped you, please +Rep to show your support (it did take quite a while to write this) :yeah:
Citations
Malina RM. Weight training in youth -- growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 2006 Nov;16(6):478-87.
"Bodybuilding.com - Recuperation & Muscular Growth!" Bodybuilding.com - Recuperation & Muscular Growth! N.p., n.d. Web. 10 Mar. 2013.
Energy Drinks, Whey Protein, and More: Dietary Supplements and Teen Athletes - AboutKidsHealth. N.p., n.d. Web. 10 Mar. 2013.
"Nutrition for Teenage Athletes." ACHD. N.p., n.d. Web.
"Science Journer." Science Journer. N.p., n.d. Web. 10 Mar. 2013.
Staff, Mayo Clinic. "Strength Training: OK for Kids?" Mayo Clinic. Mayo Foundation for Medical Education and Research, 18 Jan. 2012. Web. 10 Mar. 2013.