Teen Muscle Building Mistakes
With the dramatic increase in testosterone and growth hormone during your teen years many feel that this is the
optimal time to build muscle and mass.
Unfortunately, there are many teenagers that make critical mistakes that hinder their progress and results in
To ensure that you don’t make these mistakes and waste your time and effort, you need to learn how to properly
eat, train, and supplement during your program.
This article will outline the most important nutrition concepts and training principles that will indubitably
get you the results you want.
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 current weight. 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. 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 preferences.
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).
Keep these nutrition and training principles in mind when trying to build
muscle in your teen years. The more you learn about nutrition and training the less time and effort your will
waste. Be consistent, train hard, and eat properly and I guarantee you will build muscle faster than ever
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