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If you are a teen and have just started bodybuilding then
it is a must that you read this article. We want to show you
how to get the most out of you training and to help you make
the maximum amount of muscle gains, in the shortest amount
of time.
First, lets figure out why you have started to work out, or
why you are interested in bodybuilding? This is an important
question for you to answer. Is it because:
• You think that if you get muscles, you will get more
chicks?
• You have extra time on your hands, and want to do
something constructive
• You want to improve your athletic performance for
your other various sports
• You want to bulk up because you are sick of being
skinny
• You are concerned about being healthy and losing fat/getting
in shape.
Guess what... they are all good, normal, reasonable, healthy
reasons for working out. But what are the WRONG reasons for
a teen to workout? How about an EXCESSIVELY poor body image!
It is natural for teens to have a low self-esteem and body
image. It is not healthy to over obsess about it. You're young,
have some fun, try not to worry about your physique (or lack
thereof) and do things you won't be able to do when you're
working 50+ hours/week for the rest of your lives!
The fact that you are reading this means that you are taking
a responsible and healthy approach to your lifting. Good Job!
Now Lets Get Started!!!
Diet:
To gain muscle you need to eat LOTS of protein. About 1g/lb
of bodyweight if you are at a relatively normal bodyfat level.
But here is the most important part... the protein needs to
be spread out over 5-7 meals! This is difficult if you are
in school, so what are you supposed to do?
Eat a big breakfast (cereal, protein drink/carnation instant
breakfast or eggs and toast, or low-fat yogurt & bagel
and cream cheese, etc.
Have a snack between classes about 3 hrs later such as a yogurt,
or an apple/cereal bar and a glass of milk.
Have a protein-rich lunch consisting of a tuna/salmon sandwich,
chicken salad sandwich, turkey sub, etc. Also through in some
veggies to make your parents/guardians happy!
A few hours later, have another snack - remember your protein!
Dinner time... enjoy a full, complete healthy meal.
Before bed, have one last protein feeding - chicken breast,
protein drink, yogurt etc.
NOTE:
Your parents will hate this, always make comments
and crack jokes about the number of times that you eat, and
how much you eat... don't let it get to you!
These are just general guidelines! The faster your metabolism,
the more you will need to eat and the less strict you will
need to be. For example, a 17 yr old boy who is "underweight"
could have a cheeseburger and fries for lunch occasionally
and not worry about getting fat!
Girls: to get in shape and "toned" your goal may
be to lose bodyfat. However keep this in mind... an additional
10 lbs of muscle will burn an extra 500 calories per day!
This is without any cardio at all! So in order to gain muscle
you must eat protein and eat it frequently as well as carbs.
So for god's sake... don't starve yourself! This is probably
the biggest reason why young women don't see results.
Rule #1:
Stick to basic, compound movements. (Bench press, squats,
deadlifts, bent-over rows, etc.) This is good advice for anyone,
but especially good for beginners and teens. You need to build
a foundation for which to build upon. These "big"
movements will help you do this. In one year, you will be
much better off that that guy who only does bicep curls, tricep
pushdowns and side laterals. (you know the type) You can do
some of these movements, but do them AFTER the compound movements.
Also try to limit the workout to 1 hr. There is no reason
to spend much more time in the gym.
Rule #2:
Get adequate rest to recover between workouts. A
3-day split is probably a good option - Monday, Wednesday,
Friday for example.
Rule #3:
SLEEP! You need tons of sleep in adolescence normally, let
alone a training one. 8-10 hours would be good! Refer your
parents to this site if they start to hassle you!
Rule #4:
Have Fun! Switch up routines so that they don't get boring
and so your body won't adapt.
Things to Remeber:
In order to see results you will need to stick with your program.
I am not talking about for days/weeks, I am talking about
months and years. You should see quick gains for the first
few months, but after this the progress may slow - this is
normal! Dedicate yourself to this healthy and rewarding lifestyle
and you will see results in the long-run.
Related Articles
Bodybuilding in
High School!
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