Always look to better yourself and learn from those with more experience. One of the key elements to my bodybuilding success, I feel, is the fact that I started bodybuilding training at 14 years old, so I took full advantage of my natural steroid production by training and dieting hard day in and day out at the age where you get the most gains from your efforts. Download men's workouts for muscle building, fat loss, abs, chest and more from Muscle & Strength. Make sure you don't neglect your lower body and back muscles. 1 Training before this stage should focus on strengthening the body through basic bodyweight exercises, and working on exercise form using moderately light dumbbell and barbell exercises. I believe this is the most effective way to eat, as it allows you to make changes as you need to either lose or gain weight. Thread Tools. The following 8 workouts have been designed to keep you lean and to improve the hypertrophy of the muscle. 6 Week Workout Program To Build Muscle Please read this before you start! Stretching improves your flexibility. Following either of the programs above will assure you will work them. Take your time and enjoy every training session you go into. Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move. The Teenage Workout Plan Every exercise is done slowly and with controlled form. Leg lifts or leg raises are ab workouts since they engage the thighs, hips, and lower ⦠The supplementation program above, in conjunction with a good diet (see the sample bodybuilding diet above), a good training program based off from basic exercises (see the sample bodybuilding routine above), rest (yes, you need at least 8 hours of sleep each night) and the determination to execute your program day in and day out will take you to where you want to be. If you are not determined enough to make the sacrifices necessary to follow the bodybuilding program, then do not expect to achieve great results. The Take-Home. ... By Stearns777 in forum Teen Bodybuilding Replies: 3 Last Post: 03-14-2010, 05:54 PM. Workouts should not last more than 1 hour tops with 45 minutes being the optimal length. Click Here For A Printable Log Of Workout B: Thighs/Hamstrings/Abs. 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Incline Bench Press (alternate with Incline Dumbbell Press every other workout): 4 sets of 12, 10, 8, 8 reps, Flat Dumbbell Press (Chest Dips every other workout): 3 sets of 10-12 reps, Incline Flyes: 3 sets of 12-15 reps (alternate with Flat Flyes every other workout), Dumbbell Shoulder Press (alternate with Upright Rows every other workout): 3 sets of 12, 10, 8 reps, Lateral Raises (alternate with Military Press every other workout): 3 sets of 10-12 reps, Bent-Over Laterals (alternate with Lateral Raises): 3 sets of 12-15 reps, Squats (alternate with Wide-Stance Squats): 4 sets of 12, 10, 8, 8 reps, Leg Press (alternate with Hack Squats): 3 sets of 10-12 reps, Leg Extensions (alternate with One-Legged Leg Extensions): 3 sets of 12-15 reps, Standing Leg Curls (alternate with Lying Leg Curls w/ Toes Out): 3 sets of 8-10 reps, Lying Leg Curls w/ Toes In (alternate with Seated Leg Curls): 3 sets of 8-10 reps, Lunges (alternate with Step-Ups): 3 sets of 12-15 reps, Hanging Leg Raises (alternate with Knee-Ins): 4 sets of 10-15 reps, Crunches on Exercise Ball (alternate with Bicycle Crunches): 4 sets of 10-15 reps, Wide-Grip Pull-ups to Front (alternate with Wide-Grip Pull-ups to Back) 4 sets of 8-12 reps, Reverse Close-Grip Chin-ups (alternate with T-Bar Rows): 3 sets of 10-12 reps, Low-Pulley Rows (alternate with One-Arm Rows every other workout): 3 sets of 12-15 reps, Concentration Curls (alternate with Preacher Curls): 3 sets of 8-10 reps, Incline Curls (alternate with Barbell Curl): 3 sets of 10-12 reps, Hammer Curls (alternate with High-Pulley Curls): 3 sets of 12-15 reps, Standing Calf Raises (alternate with Calf Press): 4 sets of 8-10 reps, Standing Calf Raise (alternate with Seated Calf Raises): 4 sets of 15-20 reps. After listening to that statement, Hugo decided to kick the... Get access to over 50+ premium fitness plans from the world's best trainers, athletes, and experts! High-Intensity Interval Training. Without a good diet, your dreams of achieving your ideal body will never be reached. Bodybuilding Workouts For Teens . With the right plan and the right discipline, you can get seriously shredded in just 28 days. Hardgainers do best by training Monday, Tuesday, Thursday, and Friday with weekends off. Each serving approximately equals 20-25 grams of carbohydrates. This free custom workout planner will create the best, most time-efficient workout plan for you. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. These workouts are simple to perform and each has a combination of both upper and lower body exercises along with compound and isolated exercises. As this home workout routine consists of exercises for teenagers that do not require gym equipment, you wonât be putting a heavy load on your body. Pair up this bodyweight training program with a cardio workout such as the fat blasting cardio workout for beginners.. Additional Printable Fitness Workout Routines Walking, running, and swimming are examples of aerobic activity. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Therefore, the mission is to get in and out of the gym (so that means no socializing during workout time) and hit each muscle efficiently, with perfect form and the right intensity. Meal 2: (Between 9-9:30am as you change classes). I would always blame myself, and think that perhaps I did something wrong or maybe I did not train hard enough. Workouts should not last more than 1 hour tops with 45 minutes being the optimal length. After a year or two of eating the typical eggs in the morning and chicken, rice, veggies in the afternoon – I stumbled upon a trend that was around called “flexible dieting”. ⦠Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. My bench press went from 135 to 210 and my squat went from 150 to 225â I am 16 years old and a high school wrestler. A good protein powder to take in between real meals so that it is easier and more convenient for you to increase your protein to the levels that you need. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently. This is the most important component by far. If you need more time to recover from your workouts, you can train 2 days on and 1 day off picking up the next workout in the sequence on the following training day. All rights reserved. As a bodybuilder, I have competed in the NPC VA Grand Prix, where I placed first in my weight division. To get the maximum out of his workout, your teen should go for low-weight and high-reception exercises. Definitely, stay away from any testosterone boosting supplementation. Meal 1: (First thing in the morning before departing to school), Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg), Meal 2 (Between 9-9:30am as you change classes), Meal 3 (Lunch time which could be anywhere from 11:30am to 12:30pm), Meal 1: (First thing in the morning before departing to school), Meal 2: (Between 9-9:30am as you change classes), Meal 3: (Lunch time which could be anywhere from 11:30am to 12:30pm). I took that opportunity and went into our local gym, hit some chest and walked out feeling great. A good tub of high quality protein like Pro V60 will do the trick. Only when training and nutrition are maximized, then you can start thinking of adding supplements to your program. The teenage years are possibly the best possible time to start your bodybuilding career and make your first steps to building an impressive physique. After doing some research, I found out that the once-a-week training frequency I was doing was not optimal for growth in a natural bodybuilder. It will also mean making time in the afternoons to go to the gym which in turn will require better planning in terms of managing studying time. Contrary to popular belief, weight training won't stunt your growth as a teenager, provided you ⦠The formula is the following: S=Dx (T+N+R). In this case the person will get the fastest results possible from their program. Train hard but smart. In order to lose body fat and achieve good gains in muscle mass, your nutrition program needs to provide your body with quality nutrients in the form of carbohydrates (which serve to provide energy), proteins (which provide the amino acids to repair muscle tissue and other tissues in the body), good fats (which support healthy hormonal production) and finally water (as most of your body is made up of water). Terms & Conditions. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently. Bust your butt, rest on non-workout days, and eat like you want it. On the powerlifting spectrum, I have competed in a USPA powerlifting meet, where I was able to break the Virginia state record for bench press in my weight class with a bench press of 325 lbs. A couple of tablespoons of good fats such as flax oil in order to cover your essential fatty acids needs. Use this detailed training program to improve your performance! Click Here For A Printable Log Of Workout A: Chest/Shoulders/Triceps. However note that if you don't have any determination you get a value of 0 and then your whole program fails you won't get any results. Repeat 2 times. Workout Notes: Workout Frequency: You can do this workout 3 days on followed by one day off as I did during my teen years. This includes aerobic exercise, strength training and ⦠Recently, I have started incorporating more volume geared towards powerlifting into my program in order to get stronger. Rest for 60 seconds between sets. Nutrition is what gives us the raw materials for recuperation, energy, and growth. As a bodybuilder, I have competed in the NPC VA Grand Prix, where I placed first in my weight division. A value of 1 is given to a component if it is followed completely. 20 squats; 15 second plank I would save the creatine, and other more advanced supplements, for later on in your career, once you have turned 18 and have achieved some pretty solid gains already. Lying Leg Lifts. Drink your bodyweight x 0.66 in ounces of, 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Remember that the real key to long term bodybuilding success is the consistent execution of your training program, your diet, your basic supplement intake, and last but not least, getting your rest. I do it whenever I feel like my efficiency in the gym is decreasing. Each serving approximately equals 6 grams of carbohydrates. All rights reserved. In your case, this may mean preparing the food the night before so that you can have everything ready in the morning before you go to school. Sample Bodybuilding Workout Routines For Teens The bodybuilding workouts shown below will get you started on the right foot once you have gone through the beginning and intermediate phases of bodybuilding. A few of the exercises in this routine are great substitutes for the ones rarely seen outside the gym. As a beginner its ok to break up the workout through out the day into sections. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. As a teenager I remember reading through the countless ads in muscle magazines that promised me a Herculean physique in as little as 30 days. As a result, I tried everything and anything I could get my hands on from the nutrition store, only to be disappointed when the 30 pounds in 30 days did not came about. Enjoy the process and be patient. Labrada Nutrition offers several top of the notch bars, meal replacement powders and ready to drink shakes that not only offer great nutrition but have a taste to match as well. Our 10 picks for beginner bodyweight exercises will provide a full-body workout. The reason for this is because after 45-60 minutes of intense training, testosterone levels begin to fall and cortisol levels begin to rise. No lat pulldown at home? If you need to gain weight however because you are a hardgainer (a person with a fast metabolism who has issues gaining weight) then I would go for a high quality weight gainer that is low in sugars and that has a variety of fast released and slow released proteins like Lean Body Mass 60. Make sure that you use perfect form on all exercises. 5 Day Workout Plan For Teenagers Homepage âUsing the following plan along with good quality nutrition, supplementing, and rest, my weight went from 135 to 155 in two months. Home Workout Plan Instructions. Huge range of FREE workouts for men. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. I would like to take this opportunity to both introduce myself and my story, as well as provide information which I believe was crucial for the progress I was able to make in a couple years in the weight-room. If you want to be the next Mr. Olympia, do that. When it comes to gaining lean muscle mass, strength, or increasing sports performance most people think that bodybuilding supplements are the most important part of the equation. Chicken breast (cooked, skinless and boneless: 6 oz), Turkey (cooked, skinless and boneless: 6 oz), Extra Virgin Olive Oil (preferably from can), Serving of vegetables such as green beans, broccoli, asparagus, Lean Body Mass 60 (2 scoops) mixed with 16 oz of skim milk and 1 Tablespoon of, 1-1/2 cup of brown rice, or medium-sized baked potato, or sweet potato, 2 cups of vegetables such as green beans, broccoli, asparagus, Lean Body Mass 60 (1 scoops) mixed with 8 oz of skim milk and 1/2 Tablespoon of, 1 cup of brown rice, or medium-sized baked potato, or sweet potato, 1-2 cups of green beans, broccoli or any other desired vegetable, 3-4 ounces of chicken, turkey, or lean fish. 3. Instead, build a basic core program that includes the bench press (for your chest), squats (legs), deadlift (legs and back), and shoulder press (shoulders and upper back). Note: Use Pull-up assist machine if unable to do without help. Jumping Lunges. Each component in the formula above can only have two values. Save testosterone boosters for when your body starts to slowly decline in testosterone production, which is around 25 years old. Supplements are actually a subcomponent of nutrition. Be determined and plan ahead. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. A balanced exercise routine includes aerobic (cardio) activity, stretching, and strength training. If you're a teenager and you want to get in great shape then you need to watch this video! Workout Schedule for Teenage Guys. In order to achieve results in bodybuilding, you need to become familiarized with what I call The Formula for Bodybuilding Success. Keep your ⦠Supplements are just additions to an already good nutrition and training program. It is advisable that your teen stays away from bodybuilding exercises, as they can lead to injuries and other negative results during the teen years. A bodybuilding program is a workout routine that emphasizes muscle growth (i.e. routine for a 40 year old women... By JB2k3 in forum Over Age 35 Replies: 5 Last Post: 06-29-2004, 09:13 PM. The reason for this is because determination is by far the most important factor in determining the amount of success you will achieve in your bodybuilding program and we will later see why. Take full advantage of your age. As for the remaining weeks, rest periods will drop down to one minute. You donât have to head to the gym to do High-Intensity Interval ⦠Rest 60 seconds between sets. However, this could not be any further from the truth. I will outline my two favorite training methods below; the Push/Pull/Legs which I used throughout my bodybuilding show prep and the current program I am using which incorporates both powerlifting and bodybuilding. 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