Many of the teenagers are attracted to bodybuilding, which is certainly a good thing. Learn about all the advantages and disadvantages of bodybuilding as a teenager.
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Teenage bodybuilding has become more and more popular in recent years. Teenagers are starting to visit the halls, wanting to make their figure more attractive. Of course, this circumstance can only please. To succeed in bodybuilding, you need to constantly improve your knowledge, which makes the brain work. Bodybuilding in adolescence: all the pros and cons? that's the topic of today's article.
Any person who first came to the hall, teenagers are no exception, wants to know where to start. Now on the net you can find a large number of different training programs, there are also many specialized magazines. There is a lot of information and it should be sorted out. Here are some tips for young people who decide to start the difficult path of a bodybuilder.
Length of time in adolescence
It is very difficult to think of what you can do in the gym for more than an hour. The time of your session can be one of the main indicators of the intensity of the training. In the case when you devote more than half an hour to training, then we can confidently talk about low intensity. Short and intense sessions are much more effective than long ones.
It should be remembered that each new training session should be completed faster than the previous one. This will provide the muscles with excellent condition and adapt them to ever-increasing weights. The volume of muscles directly depends on the amount of work they perform.
Exercise technique for teenagers
Everyone will agree that, say, in football or basketball, the team whose players are better at the technique of performing various tricks will win. Actually, without owning the technique, you will not even be able to hammer in a nail, but rather you will simply beat off all your fingers. A similar situation exists in bodybuilding. Exercise technique is of paramount importance.
Before mastering a new movement, you should approach the coach and ask him to explain all the nuances. Do not rely on your intuition or knowledge obtained from magazines or YouTube. With almost one hundred percent probability, we can say that you will spend time, but you will make a large number of mistakes, which will invariably affect the effectiveness of the training.
The best option is to hire a coach for money. You do not need to use its services all the time, but it is enough to do it for a month or a little more. It all depends on how quickly you master the basic exercises. The money spent will quickly pay off, and you will be able to admire your figure, which will become more and more beautiful after each lesson.
Working with a coach at the initial stage is also important for the reason that if you do not master the technique right away, then it will be quite difficult to correct the situation. It is necessary from the first repetitions to try to strictly follow the technique. Then you will do everything on full automatic.
No steroids in adolescence
If you have not yet known how you should treat steroids, then the time has come to think about it. When talking on the topic: bodybuilding in adolescence: pros and cons - this is one of the most important questions. On the other hand, you shouldn't think too much. You definitely shouldn't use anabolics.
Now no one is trying to say that steroids are not used by bodybuilders. This would be deception. Professionals, and some amateurs actively use them. However, there are a lot of nuances here:
- Should not be used before age 25.
- The use of anabolic drugs is a real and very complex science. If you do something wrong, then you will not bring harm to your health.
Those people who will persuade you to use AAS have only one goal - to profit at your expense. Train and if after a few years you are sure that you need steroids, then start taking them. Just think carefully about what you need it for.
Teen Nutrition Program
Another important and difficult question. You will have to give up many old habits, including nutrition. It is very important to accustom yourself to proper nutrition. You will thank yourself for this in the future. You probably know that the nutrition of an athlete must be balanced. However, this is how it should be for everyone. But still, the nutrition of bodybuilders has significant differences from the diet of an ordinary person.
You need to use net carbs, like oatmeal or potatoes. You will need protein compounds and in large quantities. In addition, the protein should be different, which implies the inclusion of chicken, dairy products, fish, etc. in the diet. Of course, the topic of nutrition in bodybuilding is very extensive and requires a detailed description.
What exercises to use in adolescence?
On the net you can find a lot of information that each training day should be dedicated to individual muscle groups. However, this approach to the training program is necessary for experienced athletes. Teens should do things differently.
You need to lay the foundation of your figure, and if you immediately start training individual muscle groups, then it will be impossible to do this. At the first stage of a career, you should develop all the muscles at the same time. The best option for this is the “golden three” of basic exercises: deadlift, free weight squat and bench press. Thanks to them, you will harmoniously develop your body and be able to create the necessary base. Do not now think about various isolated exercises. All this is still ahead of you.
That's all I wanted to say today on the topic of bodybuilding in adolescence: all the pros and cons.
About bodybuilding in adolescence, see this video:
I will never forget my first bodybuilding goal when I was only 15 years old. I thought that by doing everything according to the instructions, training hard and following the right bodybuilding diet, in 3-4 months I would look like Arnold Schwarzenegger. Despite the fact that during the summer I achieved very good results, I still did not even come close to my idol.
Unrealistic bodybuilding goals are one of the many mistakes young athletes make in their first days of training. In this article, I will tell you about the main mistakes that are made in the early stages of bodybuilding and how they can be avoided.
Teen Mistake #1: Unrealistic Bodybuilding Goals
By far, one of the most common mistakes among teen athletes is unrealistic expectations. As I said, I made such a mistake myself when I first started bodybuilding. I can’t say exactly how much muscle you can build, as it happens at different rates for everyone, but I can say with confidence that if you manage to get 10 kg of pure muscle mass in the first year of training, then you are a natural athlete.
It takes a lot of time to build a champion body, as well as the consistent use of a good bodybuilding training program, proper diet and rest. Bodybuilding is an activity where you need to be patient. To make sure that you are following the right path, it is enough to track your progress. My advice is to take a photo of yourself every 4 weeks, keep track of your weight and measurements. Thus, you will see in which direction "your body is moving" and, if necessary, correct your program. A picture is "worth a thousand words" and you'll be amazed how much more a picture can tell you about your progress than just simple measurements.
Teen Mistake #2: Lack of Consistency
Some young men think that after a few weeks of hard training they can sit back for a week or two and then go back to the gym and pick up where they left off. Unfortunately, they will be disappointed. Lack of consistency will set them back in time and have to start all over again.
Be relentless and consistent with every aspect of your program (training, diet and rest). In the end, it is consistency that will become your one of the strongest allies in bodybuilding.
Teen Mistake #3: Unplanned Workout
I have watched the picture many times when teenagers wander around the gym, grab all the exercises in a row and do what they can. Neither rhyme nor reason. This is not only a path to mediocre results, but the possibility of injury. It is very important to have a good workout plan with you before going to the gym. Take a look at the articles in the For Beginners section for more information on exactly what a good bodybuilding training program should look like.
Teen Mistake #4: Following the Champion Program
Another serious mistake that most teenagers make in bodybuilding. Such a training schedule is too complicated for young bodybuilders. Only after 10 years of training in bodybuilding does an athlete know how his body responds best to training. Advanced bodybuilding programs focus on strengthening the weak parts of the body while maintaining the strong parts. In addition, the Pro program has more isolation exercises, which is not suitable for teenagers at all. Finally, the volume and frequency of Pro training is significantly higher.
A pro program from a hardened athlete can eventually lead to overtraining in one area and at the same time detraining in another. Also large volumes and high intensity can lead to serious injury.
Teen Mistake #5: Incorrect Exercises
Again, a mistake that happens when teenagers use more advanced workout programs. The muscle building program should be short (maximum 1 hour) and focus mainly on free weight exercises. Frequent use of isolation machines will lead to poor results, if any.
Teen Mistake #6: Too Much Weight and Improper Execution
Most ambitious teenage athletes use heavy weights in their exercises to achieve maximum results. In my opinion, teenagers should not strive for large volumes, since at this age muscle growth occurs much faster than the growth of tendons and ligaments. "Survive maximum" usually leads to injury, especially if the correct execution technique is not used. Keep in mind that in bodybuilding, weight is just a means to an end. We use the weight as a tool to induce controlled tension on the muscles and thereby induce hypertrophy (muscle growth).
We are not powerlifters. Focus on doing the right 8-15 reps per set and you will be amazed at the results of doing exercises with safe light weights.
Teen Mistake #7: Poor Diet
Sometimes a situation arises when young athletes do not make all the above mistakes, but still cannot make significant progress. And the reason for this is a bad diet. Don't forget that mental preparation initiates the process of muscle growth, but it is diet that fuels this growth. Without the right materials, it is not possible to build anything. This statement is true for bodybuilders as well. No food - No growth.
Teen Mistake #8: Eating Everything
Too many calories (especially from simple fats and sugars) will just make you fat. You only need a slight calorie surplus to gain quality muscle. Follow a structured meal plan (diet examples). Remember, six small meals a day at 2-3 hour intervals, consisting of complex carbohydrates (brown rice, oatmeal) for energy, protein (chicken, fish) for muscle building, a small amount of fat (olive and flaxseed oil) for good hormone levels.
Teen Mistake #9: Lack of Sleep
Most teenagers prefer not to sleep until late at night, sitting at the computer or meeting with friends, especially during holidays and weekends. It must be remembered that muscle growth occurs at night when you sleep. By depriving yourself of sleep, you lower your hormonal levels (your natural steroid production), which will cost you valuable growth. If you give part of your life to bodybuilding, then you need to take sleep more seriously. A daily night's sleep of 8-9 hours will give you maximum growth. The minimum you can afford is 7 hours.
Teen Mistake #10: Expecting Supplements to Do Everything for You
Teenagers fool themselves into thinking that supplements are the most important part of bodybuilding. The key to success in bodybuilding is based on three constants: Training, Nutrition, Rest. Therefore, stop chasing the latest discoveries that "allow you to get 10 kg of muscle in 1 month" and focus on real things. You also need to stick to proven supplements that really work and are essential for training, such as multivitamins, essential fats, and protein powders. For the most advanced teen athletes who have been training for more than three years, creatine and glutamine can be your very strong allies in the fight for results.
Now that you know what are the most common bodybuilding mistakes teenagers make, try not to fall victim to them.
Bodybuilding, in essence, knows no gender or age restrictions. Along with adults, experienced athletes in the world, competitions are also held among young bodybuilders. They have their own specifics and rules. The International Federation of Bodybuilding and Fitness (IFBB) regulates the procedure for holding such tournaments.
Performance Features
Junior bodybuilding competitions are, according to the standards of sports, bodybuilders between the ages of 18 and 21, those younger are considered youths. Upon reaching the age limit, the athlete is still classified as a junior or, if desired, competes in the senior category.
There is also a gradation among the juniors themselves - depending on the country of the tournament, athletes differ in weight. In Russia, bodybuilding among juniors is divided into two categories, namely up to and over 75 kg. Juniors at the same time perform in the absolute category. As you can see, there are not so many categories in bodybuilding for juniors.
In turn, bodybuilding competitions among juniors are held in such categories as "Classic Bodybuilding" and "Fitness". In both, male juniors are represented by absolute categories that do not imply restrictions on height. But fitness and bodyfitness require the classification of girls: below and above 163 cm. World Junior Championships last for 4 days
Classic bodybuilding
As a sports discipline, classical bodybuilding was formed relatively recently - in 2005. The difference between these competitions lies in the assessment of the proportionality and relative moderation of the muscle mass of the participants. Whereas other types of bodybuilding often aim to increase its volume. Juniors in classic bodybuilding perform quite often.
The key criterion for evaluating a candidate is the optimal ratio of weight and height of an athlete. It is calculated according to the formula: maximum weight = height - 100 (+ 2-10 kg depending on height). Thus, within the framework of classic bodybuilding for adults, there are three main categories:
- 170 cm (up to and including);
- 180 cm (up to and including);
- over 180 cm.
Juniors also compete in the nomination of classic bodybuilding. The categories for them are slightly different:
- 170 cm (up to and including);
- 178 cm (up to and including);
- over 178 cm.
"Pros and cons"
This direction in bodybuilding has both its supporters and opponents. Perhaps the main drawback of discipline is its strict regulations. The fact is that non-compliance with the above criteria leads to the inevitable disqualification of the athlete. There are no compromises here. Given the age of bodybuilding juniors, the question sometimes arises as to whether it is reasonable to take steroids so early.
At the same time, the very idea of classical bodybuilding contradicts the use of steroids and prioritizes the harmony of the formation of the body, its aesthetics and individuality. The formula for calculating the optimal ratio of weight, height and muscle mass is applied even before training. The target muscles of such an athlete in this regard seem to be the most natural for him.
Interest in when you can start full-fledged weight training is fully justified, if only for the reason that the need for additional physical activity is inherent in the human body at any age, and especially in adolescence. Excess energy just begs to be released and the best way to use it in the best possible way is to do bodybuilding. But when starting training, it is important to take into account the characteristics of your age, otherwise you should not expect high sports results and good health in the future.
Many argue that training at a young age is not interesting and does not bring noticeable results, but this is not true. On the contrary, by devoting a little time to training, young men aged 14-16 can achieve quite serious athletic performance in a relatively short time, including in the appearance of their own muscles. At least an athletic posture, a powerful chest and the ability to fully control his own body are provided to him.
Young men in their training must adhere to simple rules, mainly dictated by the age characteristics of a young, still weak in physiological and anatomical terms of the organism. And of course common sense.
It is necessary to build workouts in such a way that they do not deplete the resources of an actively growing organism. Violating this axiom, one may later face such problems as growth retardation and premature ossification of the skeleton. It must be remembered that training at a young age can be beneficial, but only if the costs for them are comparable to the recovery capabilities of a particular organism.
A growing body requires a considerable amount of energy for its development and physical growth, and exhausting heavy workouts can deplete it ahead of time simply by simply depriving it of strength. Therefore, training like professional bodybuilders under the age of 16 is not worth it. It is better to build a training program guided by your own physical condition and the state of the body as a whole. To do this, it is enough to train in short series of 20-30 minutes 2-3 times a week.
Daily training will not bring more noticeable results, and possibly lead to overtraining, complete stagnation or even a rollback of the results achieved, which should never be allowed. Also, when compiling a training program, it is extremely important to exclude from it exercises that directly affect the spinal column. This list includes exercises...
- Deadlift
- Barbell Squats
- Standing press
- Bent over row
Deadlifts should be replaced with hyperextensions, barbell squats should be replaced with bodyweight squats (air squats). Bent over rows are best seen with pull-ups on the bar. Legs are better to swing in simulators.
Each exercise is quite enough to perform in two or three approaches, sometimes performing one approach at all, allowing the body to recover more than usual.
The number of repetitions should be within 12-15. At the same time, it is appropriate to perform approaches with the preservation of strength, that is, to train not to complete failure, which can significantly affect the fragile nervous system, exhausting the body of a young athlete.
Each muscle must be worked out once a week. At the same time, one race in 6-8 weeks, and when signs of fatigue appear even more often, it is important to take long breaks of 7-10 days. Such a rest will only benefit - the hormonal system will recover, and with it the muscles will recover. This approach will allow the young growing organism to fully develop.
An excellent option could be a training program that includes push-ups from the floor, push-ups on the uneven bars, pull-ups, hyperextensions, squats with your own weight.
When choosing one or another version of the training program, it is imperative to take into account the total energy consumption per day, these include classes at school. In all cases, you need to eat well and be sure to get enough sleep. Nutrition and sleep should cover the costs of training, learning and maintaining the physiological needs of a young growing body.
