Safe & Effective Muscle Building Tips That Every Teen Should
So you want to build muscle like Arnold, huh? Well luckily you
can! Follow these great muscle building tips and watch yourself grow in no time.
This article will outline everything you need to know - from how much you should eat to what your workouts
should look like.
Read on to find out how you can perfect your diet, training, recovery and supplementation to turn into the
terminator in just a few short months!
As a teenager, it is important to learn how to eat to gain muscle. The most important factor for muscle gain is
caloric intake. Simply put, if you are not eating enough you won’t gain weight or build muscle. For optimal muscle
gain, you need to eat a surplus of calories each day - or more calories than your body needs to maintain it’s
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. Bulking, of course, requires that
you increase your weight. To do this with minimal fat gain it is recommended that you increase your daily calories
by no more than 500.
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.
Once you confirm that you’re eating enough and you are gaining weight, you need to get your training in order.
For hypertrophy, find a strength based routine in which you work in the 4-5 set and 5-8 rep range.
It is best to follow a routine designed by fitness professionals and one that has a proven track record. 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
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).
Make sure you are getting adequate rest and recovery and using the proper technique during exercises. Doing so
will ensure that you avoid injury and keep progressing throughout your routine. Make sure you get at least 8 hours
of sleep per day and at least 48 hours rest between workouts of the same muscle group. Following these tips will
guarantee you build huge, strong muscle fast and effectively!