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Teenage Bodybuilding

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!

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