Beginning Guide to Teen Bodybuilding by Peaked_18
Contents:
Training
Read this following link about Beginning Bodybuilding:
Beginning Bodybuilding Article The workout routine:
Day #1: Workout 1
Day #2: Workout 2
Day #3: Rest
Day #4: Workout 1
Day #5: Workout 2
Day #6: Rest/Cardio
Day #7: Rest
Cutting Cardio = Do 30-45+ minutes of cardio on workout days, including day #6.
Cutting Cardio = Do 30 minutes of cardio 2-3 times per week depending on how much you consume caloric wise. When Bulking I like to do Low-Intensity, to help burn off un-wanted fat from the Bulk.
Cardio Article: High Intensity Cardio vs. Low Intensity Cardio
This routine is a basic routine that can be followed by novice to advanced bodybuilders.
This routine is one of my favorite Mass Building workout routines.
Nutrition
Diet is one of the most important things in a Bodybuilders life, it's what determines how much muscle you gain, and how much muscle you lose.
Beginning Recommendations:
Protein: 1g of protein per pound of bodybweight.
Note: You can go above this requirement to increase muscle gains.
And when cutting, make sure you get 1.24 - 1.75g of protein per pound of bodyweight. Protein Article: Bodybuilders & Protein Part #1
Carbs: 4g of carbs per pound of bodyweight.
Note: When cutting and going for low-carb, use 1g of carbs per pound of bodyweight. This will not make you go into Ketosis, check the Keto section in the Nutrition section of the board.
Fats: 0.5g of fat per pound of bodyweight.
Note: When cutting, try to limit the fat, but don't eliminate it. Low-fat diets can lead to organ failures. Fat is the stuff that protects your organs from damage, it's sort of a padding. That's why it's so dangerous to go below 3% bodyfat. Try and get 8g of fat from EFA's (Essential Fatty Acids) from plant fats such as: Flax, Safflower, and Sunflower. You can also get these from Fish Oils, which can aid in fat-loss. Limit intake of animal fats as well.
Source for all Diet readings on Cutting and Bulking:
How many Calories a day? Make sure to drink at least 1 gallon of water per day, make sure most of the intake is around pre & post workout, including inbetween.
Bulking: Gaining weight to fuel muscle for intense workouts.
Cutting: Losing excess fat from the Bulk to look good for the ladies.
Bulking
Past articles to Gain Weight:
Gaining Lean Muscle Part #1 The Diet
Figure what you calorie needs are for Bulking. Use this link to help you find this caloric intake range:
Calorie Calculators
Tips to Gaining Weight:
1. Slowly cycle your calories up, if raised too quickly you will gain a higher percentage of fat
2. 1.5-2 grams a day of protein from lean, low cholesterol foods
3. 6 meals a day and if you are really hardcore, throw in 2 protein shakes to make it a total of 8
4. Rest as much as possible
5. Use the anabolic properties of insulin responsibly!
6. Pre-Plan your meals ahead of time!
7. Drink tons of water
8. Proper supplementation
9. Don't do anything physically demanding on your days off ( or do as little as possible, I realize many have physically demanding jobs )
Supplements:
Protein Powder
Multi-vitamin w/ extra anti-oxidants (take 1 at breakfast and 1 at lunch).
Cold Pressed Flax Seed Oil (pill or liquid) About 2g a day.
Creatine (optional) 5g a day.
Reason for Bulking: You simply eat more in the Bulking phase, which will give you some more nutrients to help fuel recovery, and workouts.
Cutting The Diet
Find you caloric intake during the Cut by using this link:
Calorie Calculators
Tips to lose weight:
1) 6 meals (medium to small sized)
2) eat relativley low-carb, but not enough to go to ketosis. Figure 1 carb for 1 lb. of body weight.
Eat more protein then before, about 1.25 - 1.75g of protein per pound of bodyweight.
Eat lots of meats like chicken and turkey and lean beef (96%).
Lower fat intake and take an Essential Fatty Acid supplement like flax seed (cold-pressed).
When taking protein shakes, take them with water instead of milk.
If you drink fruit juices, put half a cup in a glass and another half cup in the glass of water. (tip).
Eat lots of greens and take multi-vitamins. Fruits and veggies.
You can do cardio and weight training on the same day.
If you have enough time, go and do 30 minutes of cardio in the morning on an empty stomach or you can eat a protein shake or something to give you some energy so the muscle doesn't burn up before. And weight train later in the day.
Or workout, then cardio. (do a 5 minute warm-up before workout).
Go heavy on the weights, and do about 30 - 60 minutes of cardio every day for 5 days, then rest on weekends. Or change them up either way it can work for you. Remeber intensity is everything for cardio.
Supplements:
Protein Powder
Multi-vitamin w/ extra anti-oxidants (take 1 at breakfast and 1 at lunch).
Cold Pressed Flax Seed Oil (pill or liquid) About 2g a day.
Creatine (optional) 5g a day.
Eat food high in protein, low in carbs and low in fats. And also keep calories below maintenance level till you start losing weight and then keep those calories at that level and lose weight and cut.
Reason for Cutting: To get rid of excess fat from the Bulk, to look more defined and to see the muscles you gained from the Bulk.
Supplements
This is a really big issue now a days with teens. With parents it's a biggy too.
But all you need for basic supplements is:
- Protein Powder
Intake: 2-3 scoops (servings) a day, 1 scoop pre-workout and 2 scoops post-workout.
Brand: Optimum Nutriton's 100% whey protein
- Multi-Vitamin
Intake: 2x times a day, 1 at breakfast and 1 at lunch time.
Brand: Centrum Silver or One-A-Day Men's
- Essential Fatt Acids
Intake: Find a EFA supplement that has about 1g of Omega's in each pill or serving of liquid or more.
Take in 2g of each Omega, Omega-3, Omega-6, and Omega-9. That totals up to 6g of Fatty Acids a day.
Brand: Find a good Flax Seed oil pill or liquid. Or Fish Oil pill or liquid. But one of my favorites combined in one is: Udo' Oil, it's expensive, but worth it.
Later on after a few months into training you can also try
Creatine But not till later.
Intake: 5g a day for 3 months, then cycle off for 2 weeks, then back on 5g a day.
Brand:
EAS Phosphagen Monohydrate powder Rest
Rest is one of the most important things in Training.
Moderate Heavy Weights: 2-3 minutes inbetween each set.
Heavy Weights: 3-5 minutes inbetween each set.
Make sure not to workout 3 times in a row without rest inbetween.
The routine ^^ gives you plenty of rest for muscle growth.
Rest:
Believe it or Not, When resting is when you grow muscle! Reason for resting between sets? Because, the time will not lose your pump and will allow you to lift heavier weight, then lighter weight with lower weights.
The logic behind the rest is to add more stress, which more stress comes from more weight, just taking less time with less weight will tire out your muscle. Not putting the right stress on it.
When doing
heavy compound exercises, do 2-3 minutes of rest.
When doing
heavy isolation exercises, do 1-2 minutes of rest.
When doing
light compound exercises, do 1-2 minutes of rest.
When doing
light isolation exercises, do 30-90 seconds of rest.
Those are pretty general, when doing real heavy weights, take 2-3 minutes of rest and when doing moderately heavy weights, take 1.5-2 minutes of rest.
And when doing light weight, take 30-90 seconds.
I just like going when ready.
Another good idea is to have a training buddy and do on and off training.
Were you do a set, then your friend does a set and that's your rest time, works well.
Added information:
Large Muscle Groups:
Smaller Muscle Groups:
Large Muscle Group sets and reps:
Do 12-15 sets of Large Muscle group work into workouts, with Heavy weights for lower reps. Do longer rests inbetween sets.
Do 10-12 sets of Smaller Muscle group work into workouts, with Heavy weights for low to moderate reps. Do little bit shorter rests inbetween sets.
Resources:
Lee Hayward's Site
Exercise Guides:
Bodybuilding's Exercise Guide ExRx Exercise Guide
Great Sources for Bulking Articles:
Bulking Articles
Great Sources for Cutting Articles:
Cutting Articles
If any guys got suggestions, PM me and I will change them.
