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Teen Bodybuilding and Weight Lifting Tips
By Jay Thompson
How do I build mass? I want to put on some weight. I need to bulk up for sports.
This is what I am asked all the time by teenagers. Building mass is not difficult to plan, but you MUST plan. There are a few basic principles you must understand first.
Stimulation:
In order to gain muscle, you must place a demand on the body which triggers your survival mechanism, causing overcompensation. Your body does not want to be stressed by muscle failure, so it adds muscle to alleviate the stress caused by strenuous activity. You must adequately stimulate your muscles to be able to expect growth.
Rest/Recuperation:
Rest is probably the most overlooked aspect of bodybuilding. You do not grow while working out! Growth takes place when you are at rest. You should avoid as much aerobic activity as possible. The more rest you get, the easier it is for your body to grow.
Nutrition:
You must eat to build mass! I hear all this crap about not needing to consume more than the Daily Recommended Allowance. How are you going to grow without excess calories? You are not. You should eat six quality meals per day. A good ratio is 40 - 40 - 20, Protein - Carbs - Fat.
Consistency/Frequency:
You must go to the gym regularly. You can't go every now and then and expect to grow. At the same time, you cannot work 7 days a week and expect your body to recover! Work each body part ONCE a week and work no more than 4 days a week!
Variety:
People say that you need to add variety to confuse your muscles. Whatever. You can't confuse your muscles. Add variety to break up the monotony of doing the same thing every workout. This can be as simple as using dumbbells instead of barbells.
Recovery:
DUH! DO NOT NEGLECT RECOVERY! The recovery process is enhanced by following all of the principles outlined above! Eat a small meal consisting of about 25 - 70 - 5, protein - carbs - fat within 45 minutes of your workout!
Weight/Exercise Selection:
Select exercises that allow you to handle heavy such as:
- Chest:
- Bench Press (with dumbbell or barbell)
- Incline Bench Press
- Decline Bench Press
- Dumbbell Flye
Triceps:
- Dips
- Lying French Curl (lying barbell extension, skull crushers)
- Tricep Pushdowns
- Close Grip Bench Press
Back:
- Deadlift
- 1 Arm Dumbbell Row
- Chins/Pulldowns (all variations)
- T-Bar Row
- Low Row
Biceps:
- Barbell Curl (to include E-Z Bar Curls)
- Alternate Dumbbell Curl
- Preacher Curls
Hams:
- Leg Curl (all variations, ie lying or standing)
- Stiff Leg Deadlift
Quads:
- Squat
- Leg Press
Shoulders:
- Military Press (not behind the neck, shoulder wrecker)
- Dumbbell Press
- Lateral Dumbbell Raise
- Front Dumbbell Raise
Calves:
- Standing Calf Raises
- Seated Calf Raises
- Donkey Calf Raises
- Toe Raises on Leg Press
Traps:
- Dumbbell Shrugs
- Barbell Shrugs
- Bench Shrugs
Forearms:
- Reverse Curl
- Wrist Curl
- Hammer Curl
If you apply ALL of these principles and concerns, you will be on your way to a great teenage physique without the need for pharmaceutical aid!
Free Bodybuilding and Fitness Newsletter,
Full of useful information, exercise tips, diet tips and inspiration for us all,
also you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
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newsletter@trulyhuge.com
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