Teen Workouts – Learn the Secrets Young!
By: Mike Jesowshek
Bodybuilding consists of three main things; training, rest, and nutrition.Teens should train three times per week. Each session should be an hour or less, no
more! You should train all muscle groups
per workout. For each session make sure you do the bigger muscles first.
Example Teen Workout Plan
|
Exercise
|
Sets
|
Reps
|
|
Bench Press
|
3
|
8-10
|
|
Dips
|
3
|
6-8
|
|
Lying Barbell
Extension
|
3
|
8-10
|
|
Row
|
3
|
10-12
|
|
Leg Curl
|
3
|
10
|
|
Squat
|
3
|
6-8
|
|
Military Press
|
3
|
8-10
|
|
Barbell Shrugs
|
3
|
12-15
|
|
Wrist Curl
|
3
|
15-20
|
|
Dumbbell Curl
|
3
|
12 Each Arm
|
Many teens think that if they spend an hour in the weight room every day during the week, they will get
strong. That is completely false. A huge part of getting huge is nutrition. Nutrition includes, eating healthy foods
each day and taking the correct supplements.
Teens should be eating every two hours if possible to gain mass, and no
less than six meals per day. A basic
rule of thumb is that you should try to shoot for one gram of protein per pound
of body weight.Supplements that you
should be taking every day are: protein powders, creatine, glutamine, and
multivitamins. Protein powders should
be taken after training each day and before going to bed.Creatine should be on its own set schedule. The typical Creatine schedule is:
First 5 days – Take 5 grams, 4 times daily. After first 5 days – Take 5 grams everyday for 4
weeks.
Supplements come after a proper diet, and without a proper diet
supplements will do no good!
Finally rest, is one of the
most important parts of bodybuilding. Don’t over train, get at least 8 to 10 hours of sleep a night and relax
on days off! Over training can really hurt a teen and it is important it doesn’t happen.Bodybuilders should be getting at least 8 hours of sleep a night, because that is of course when your muscles do the most growing.On days off do not lift, relax and enjoy the
day off!
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