Consistent proper training and proper nutrition are really good habits to develop at a young age because they’ll teach you the value of setting goals and working hard toward them, and the discipline and self confidence that you developed from that is also going to spill in to other areas of your life as well moving forward. So, good for you for starting this journey and here are ten tips to help you out, these aren’t the only tips there are but these are some of the most important ones that come to mind.
#1 : Focus on building for the longer term
In other words, you have to be patient and you have to recognize right out of the gate that building a truly strong and muscular body, it takes time. It’s not going to happen in a matter of weeks and even though you can definitely makes a noticeable gains over the span of a few months if you do things properly, building a real standout physique the type that you probably after, you’re usually looking at least a couple of years to get there assuming you have around average genetics. So don’t fall for all the hype that you see online or in magazines.
This is a longer term game and you want to focus on making slow, gradual progress rather than trying to rush things. And a good rate for that would be somewhere between one to two pounds gain per month during your first year. That might not sound a lot but it does add up fairly quickly when you look at it over the course of a few months or longer.
If you’re gaining anymore that that then you’re likely just putting on an excessive amount of bodyfat since your body can only build a limited amount of muscle over any given timeframe.
#2 : Have a plan
So don’t just go into the gym and wing it every time by constantly mixing up your exercise and you rep range and doing something different every week.
Do you research and find a good, solid, well rounded training program and stick to that program and focus on making continue-able strength gains on that plan for as long as you can. And make sure you write your workouts down and that you strive for small improvements each week. Also, stay away from the very common mistake of program hopping, where you follow one workout for a few weeks and then switched to another one and then another, because doing that is only going to slow down your progress in the longer term.
There a lot of different ways to build muscles and gain strength effectively but for a beginning teen bodybuilder a good, reliable guideline would just be to follow basic full body routine three times per week. You don’t need to be in the gym five or six days per week on a body-part split hitting a different muscle group each time.
You’ll still make gains that way but a full body routine is going to be most likely the fastest way for you to build up an initial foundation of size and strength. You can graduate to an upper-lower split after that.
#3 : Train you entire body equally
This is a very common mistake that teens, or just any beginning lifter in general tends to make and that’s putting more emphasis on the showy muscle like the chest and the arms, and less emphasis on other areas like the back or the legs.
So, they’ll go into the gym and perform a bunch of sets of bench presses and chest flies, bicep curls, and then only treat their other muscle group as an afterthought. It’s really important to understand that every muscle group on your body plays an important role in bringing your entire physique together. Actually the muscles that you probably think are the most important ones in helping build that strong and powerful looking body, they don’t actually contribute as much as you think.
Having thick and well-developed back and shoulders, for example, that will generally have a much bigger impact on your overall appearance than your pecks and your biceps will. And also if you have a well-developed upper body but you neglect your lower body, you’re going to look totally out of balance and it’s just not going to be a good look in general. So developing every muscle group equally is very important not just visually but also for preventing injuries.
They should all be trained in a balanced way with big basic compound exercises as the primary focus.
#4 : Leave your ego at the door and always train with proper form and technique
A lot of lifters who are just starting out will have the mentality of wanting to prove themselves in the gym, and so they’ll end up using weights that are way too heavy, using sloppy form, a lot of momentum and not even using a full range of motion.
You have to understand that people in the gym can see when you’re trying to go too heavy and there’s really nothing impressive about it at all. And no one else in the gym really cares how much you can lift, anyway. It’s way more impressive to see a lifter using a lighter weight and using a proper form and a full range of motion because it shows that he’s smart, he knows what he’s doing, he’s not worried what other people in the gym think, and he’s just patient in doing his own thing.
And those guys that load up the bench press and then perform half reps with the help of a spotter, honestly, it just looks completely ridiculous. So take the time to learn the proper form for each exercise, you can research it online or you can get a more experienced lifter to help you out. Start with weights that you can lift in a controlled manner using a full range of motion and then slowly progress form there overtime.
Not only is that can help you maximize the stimulation and the growth of the muscle that you’re trying to hit but it’s also going to reduce your chance for injury as well, which is actually very important because if you do get injured then your entire programs is going to be stopped dead in its tracks.
#5: Recognize the importance of proper nutrition
So you can spend all the time you want in the gym but if you haven’t developed solid nutritional habits to go along with it then your results is either going to be hugely minimized or you’re not going to get any results at all. So you don’t need to obsessed over all the tiny details, or follow some super detailed eating plan but just focus on basing your diet around quality, minimally processed wholefoods, getting a few servings of fruits and veggies each day, drink plenty of water and then make sure that you are approximately meeting your daily calorie needs to support muscle growth, we put some calculations in the description box to help you out with that, and that you’re eating enough protein as well.
You can use 0.8 grams per pound of bodyweight daily as a rough minimum protein guideline to shoot for.We don’t recommend tracking exact macros since that’s just going to be overkill. And if you’re in school and your parents are still cooking dinner for you and things like that, it’s going to be hard to track your macros exactly and it’s just not going to be necessary anyway.
But, if you’re truly serious about this and you do want to maximize your results then estimating your total calories and your total protein for the day that’s going to be a good approach that will make sure you’re getting consistent results without being too obsessive about it. But in any case, just recognize that nutrition is equally as important as what you do in the gym and that both of them go hand in hand.
#6: Don’t overemphasized supplements
Supplements only play a small role in overall muscle building program. They don’t produce results anywhere near what most supplement ads will try to tell you. And as a teen your funds are probably going to be fairly limited as well, and so the last thing you need to be doing is running out and spending a bunch of cash on fancy pre-workouts or overpriced protein formulas or anything like that.
As a teen bodybuilder, at the most, we would say just get a basic protein powder if you find that it helps you meet your daily protein needs more effectively, but even that is not mandatory and if you can hit your protein needs through regular wholefood and you prefer to do that then a protein powder isn’t necessary at all. Protein powders are really just there for optional convenience.
And then if you’re really serious about your results and especially if you’re in your later teens and you have some extra cash to spend then a basic creatine monohydrate would also be a viable option for a small extra strength boost.
#7: Not worry about the small details
So this ties in with some of the other points that we was making but as a beginning teen lifter you’re really just want to keep thing simple for yourself and focus on getting the main core principal down first. You don’t need to obsess over every gram of protein carbs and fats that you eat, you don’t need a fancy workout program or any special training techniques, and you don’t need to worry about supplements aside for maybe a few vey basic things.
The bulk of your results are going to come from consistently implementing a few key principals like getting stronger overtime on the basic compound lifts, training with enough intensity, using proper form, getting sufficient quality calories and protein, and getting a proper rest in between training sessions. So don’t get this idea that you need to have a million different things perfectly in place in order to make great gains because that’s likely just going to overwhelm you.
After you’ve settled in and built a decent foundation then you can fine tune things further but in the beginning stages just get the basics down and keep it simple.
#8 : Don’t try to get shredded
we don’t recommend that anyone try to get shredded and stayed that way year round because it’s not healthy and it’s not sustainable anyway but this is especially true for teen bodybuilders because if you’re still going through puberty then your body is still growing and it needs the proper calories and the proper nutrients to do that. So maintaining a prolong calorie deficit and trying to get a ripped looking body is not going to be a smart idea.
There’s no evidence that weight training itself stunts growth but depriving your body of proper nutrition for an extended period of time, that potentially could. So forget about all these super lean physiques that you see on social media, no on looks like that year round unless they’re on drugs or they have extremely good genetics anyway, and no one actually looks like that in person.
That’s just not something you should be striving for because it’s unrealistic and it’s potentially dangerous at your age as well. The only time we recommend a focused cutting phase for teenager would if you’re starting out overweight and you’re added an unhealthy bodyfat percentage to begin with. In that case, it’s fine.
we not saying that you can’t be fairly lean and have visible abs but we wouldn’t suggest intentionally trying to lower your bodyfat any lower than about twelve percent. And we recommend putting your focus on building a good foundation of muscle mass and strength rather than trying to be super lean.
#9: Don’t believe everything you read or everything you hear
As a younger beginner it can be pretty easy to just automatically look up to the buff guy at the gym or believe everything you see on YouTube or on article just because they were written by an expert. But the reality is that the bodybuilding and the fitness industry is absolutely full of misinformation and just because someone has an impressive physique doesn’t necessarily mean that the advice they’re giving you is accurate or that they have your best interest at heart.
Because a lot of people will put out a certain pieces of information or tell you certain things just because they want to sell you something. So don’t believe everything you hear, get your information from a variety of sources, think critically and look for solid reasoning behind what people are telling you rather than taking it at face value. That’s going to serve you well not just in bodybuilding but in any area of life.
#10: Don’t let the gym become you entire life
We not saying that the gym can’t be your passion or your focus. If it’s something you really enjoy and you’re serious about that’s all fine and good, but the reality is that proper training and proper nutrition is a fairly straightforward thing and it doesn’t require you to spend hours and hours in the gym or revolve your whole life around your diet.
Three to four workouts per week for sixty to ninety minutes each is all you’re going to need. And once you get the hang of how to eat for your goals it should pretty much become an automatic thing that you don’t have to think too much about. So sacrificing your social life or letting bodybuilding get in the way of your studies or other hobbies just isn’t necessary and it’s not going to be healthy for you in the long run.
Being focused and being dedicated is one thing but we would highly recommend that you not be the guy who says no to hanging out with your friends or going to social gatherings because you’re not sure how you’ll get a proper meal in or shutting out everything else in your life because all you care about is building muscle. we been there before.we did that to a certain degree when I was young during certain periods.
The truth is that it’s just not necessary and it won’t make you happy anyway if it turns into an unhealthy obsession. So try to strike a good balance for yourself. And also keep in mind that building muscle is all about what you do in the big picture anyway over the course of several weeks and several months and even years. So going out with your friends one night and having your nutrition not be a hundred percent, or going to a party, or even missing a workout here and there, it’s not going to have any real impact as long as you’re doing things right around eighty to ninety percent at a time.