Basic Teen Bodybuilding
Getting into bodybuilding your teen years is a great idea. There are so many benefits to bodybuilding as a teen
– increased self esteem, increased confidence, development of a good work ethic, learning how to set goals, and
building a healthy lifestyle for the future.
In this article I will discuss some of the most important considerations for teens who want to get into
bodybuilding and some factors that will help you be successful right out of the gate.
So read on to find out how you can start building big, strong muscles in no time!
As I mentioned, the benefits of teen bodybuilding are numerous. But, if
your nutrition is not on point you will have a very hard time gaining quality muscle and meeting your goals. To
build muscle you should be getting more calories than your body needs each day.
Normally, this would result in fat gain, but because you will be pushing your body hard in the gym you will
encourage your body to build more muscle with those calories. The basic rule of thumb is that if you want to gain a
pound a week, you need to increase your calories by approximately 500 each day.
Simply put, if you are not eating enough you won’t gain weight or build muscle. To do this, you need to
calculate your daily calories accurately. Do this by finding your basal metabolic rate or BMR and activity level
(this can be done by a simple internet search).
Once you have this number, you will know your maintenance calories. This is the number of calories your body
needs to stay at your current weight. Add the 500 calories onto this number. Once you have done this, make sure you
record your calories and track your weight at the end of each week.
This will help you understand if you need to increase or decrease your calories. Ideally, you should be gaining
about 1 pound a week. Remember, you will gain fat while you gain muscle - don’t “freak out” if you find yourself
getting a bit fat. The most important thing is that your strength keeps increasing.
With that being said, you should make sure that your training is effective. If not, you will not encourage your
body to build muscle and you really will gain only fat. Your training should be composed of heavy compound lifts
like the squat, bench press, deadlift, row, pullup, and pushups.
These exercises are great for building a solid muscle base.
Once you can lift a decent amount of weight in each exercise, you can slowly add isolation exercises to help target
specific muscles and improve weak ones. Your training should also be tailored to meet your goals and
For example, a person training for powerlifting will have a completely different training program than one
training for a sport. Also, your training should reflect how many days per week you want to train and what method
you want to use (full body workouts, splits, etc).
Hopefully this article have given you some insight into how to structure your nutrition and strength training
program. As a teen, you have a lot of time to figure out what works for your body and what gets you the best
You also have the added benefit of an increase in hormones like testosterone and growth hormone. Take advantage
of this and learn all your can about training and nutrition – I promise you’ll go far!