Bulking Up for Beginning Teens

Bulking Up For Beginning Teens                   

Here you will read the simple rules to Bulking Up. There are 3 rules you must follow to Bulk Up the best and proper way.

1-Eat clean, healthy food like a pig
2-Intense Workout
3-Get enough resting.


Basics to Nutrition

#1 key to Bodybuilding is the nutrition. To Bulk up, you obviously need tons of calories, calories will give you mass, but you need to eat healthy and clean food to get to where you want to get to. Its important to have 6 meals everyday because your body needs constant supply of nutrients all throughout the day. the 3 ingredients you should be aware of in food is the protein, fat, and the carbs.

*Protein- Protein is a key ingredient to bodybuilding, it build and repairs tissues such as muscle and skin. Without at 1.4 grams of per your LEAN bodyweight, you cannot Bulk Up.
*Fat- This is a much more feared ingredient then it actually should be feared. Your body needs fat, you just need to watch the amount you take in and the type of fat you take in. You got to limit the amount of saturated fat you take in.
*Carbs are complicated, it is recommended to take in about 3 grams carbs per your LEAN body weight.

Another key source to Healthy Nutrition is WATER. you need to drink at least a gallon of water everyday. Water is so important, its too important. It will keep your body clean and healthy, even too much protein can be bad to your kidneys, but drinking water will not allow this, and many more stuff. So DRINK WATER!

Basics to Lifting

One thing beginners do not know and even if they do know, they do not listen to is, your muscles need rest. So you have to be working out each muscle group once every week. Bodybuilding can be a risky move if your not on the right path. Injury is very common because people do not follow the freakin rules. Over Training and not letting your muscles rest is very risky.

To get the best results you need to be working out your whole body, most people just say my legs are good enough, i dont need to work them, but they do not know how much it slows them down. You cant just gain mass by benching and curling. You'll get to some point but not to a point if you worked out your whole body, plus you'll look deformed.

For Building mass, you should go around 8-12 reps, 9 sets. This is the basic beginner routine many people use:

Flat Bench Press - 10 reps for 3 sets
Decline Dumbell Press - 10 reps for 3 sets
Incline Bench Press- 10 reps for 3 sets

You need to calculate your strength to a point where you can get to positive failure. Definition of Positive Failure- Say your aiming for 10 reps, it is completing the 10th but not being able to go for the 11th rep. You can lower weight as you feel like you have gotten weaker. There are tons of routines like where you keep increasing the weight and lowering the reps, or the pyramid routine, etc. but this is a good routine for beginners.

Another main key to gaining the best mass is PROPER FORM! you have no idea how many people try to lift waaay heavier weight then they can actually do just to look cool. Without proper form, forget about lifting. One, you wont get any results, Two, you can injure yourself.

Try doing your reps by going up as fast as possible but going down twice as slow. Take about 1-2 mins between each set. Keep yourself hydrated and always lift with a Spotter/Partner.

Almost forgot, THE WARM-UP. Again, this is what most beginners dont think is important. I have injured myself being selfish like most of the beginners before so take my advice and warm-up. One thing, warming up is not just stretching, you have to start off with light weight, do a couple reps, and go on to higher weights without going to failure and let your body notice your about to lift some serious weight.

Sleep

Enough Rest, this is not required just for bodybuilding, it is required for just about anything. Resting allows your body to repair the muscle fibers you have torn apart. Theres not much to say about resting, just get as much sleep as possible, around 7-10 hours.


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The Plus Part

To speed up the bulking procedure, you can go to a local supplement store or go to a supplement website online like Supplements101.com and get yourself Protein Shakes to help you out with the intake of protein.

Another thing you should buy at the store is Multi-Vitamin, this will make sure your getting all the vitamins needed daily

I would not recommend any other supplement for beginners, you really do not need any other supplements, No supplement is a magic potion to get you the results you want tomorrow, If you are serious about your goals, you need to have patience, focus, determination, and discipline.

Dont forget, some of us are hard gainers, so it might not be as easy as some other people, do not lose hope.

___________
If you'd like to learn more about this process, look it up in Training Forum

Protein Shakes I'd Prefer are:

IDS Multi-Pro Whey Isolate   -    my personal favorite
IsoPure Whey Isolate          -    a little expensive
Muscle Milk                         -    this is great, its not only protein

For the Multi-Vitamin, Try "Animal Pak".
 
 
 
 

What about the Omega 3 fish oil vitimans you can get, would you reccommend them???

See the reason I said its complicated is because theres the good carbs and the bad carbs. Break it down into 2 carbs. The High Glycemic Carbs and The Low Glycemic Carbs. High Glycemic Carbs are the bad ones, not saying your not supposed to take any. when you eat High Glycemic Carbs, it is used as fuel for your body not allowing the fats to be used as fuel, resulting your fats to do nothing but pack on some belly.

The low glycemic carbs are the goodys, they are digested slowly meaning the body will need the help of fats for fuel too.

as for the proteins you are eating, fish, pork, chicken, white meat. just eat what your eating, you seem to be getting good amount of protein.
 
But the amount of protein your supposed to get is not depended on your bodyweight, its your LEAN body weight meaning if you have 10% bodyfat just take out 10% from your total bodyweight and you got your LEAN bodyweight. This is because the fat in your body does not use protein.

*Fat- This is a much more feared ingredient then it actually should be feared. Your body needs fat, you just need to watch the amount you take in and the type of fat you take in. You got to limit the amount of saturated fat you take in.

Just to set the record straight about fats, carbs, and sugars once and for all.

Don't doubt human evolution.  The human body needs fats and sugars and carbs.  THERE IS NOTHING BAD ABOUT THEM.  They are simply energy sources.

Crash course in physics:
There are things in the unverse called work and energy.
The amount of energy and work in the universe doesn't change...ever.  You can shrink this down to your gym with only you in it.  The amount of Work and Energy in that gym will not change(unless there's some outside force).

Work (W) is a measure of Force(F) times Distance (d):

Force represents the weight you lift and Distance represents how much you move it. To perform any action you need Work

Energy is more complicated, energy can be chemical, motion, heat, sound...

Energy and Work are (making a few assumptions) interchangable and connected.

Now some Biology:
Humans are animals.  We need energy to do things, meaning we do work.  Any amount of movement from walking across a room, to typing on a keyboard, to pumping blood through your body requires F and d (force and movement), in other words, Work.

To get energy to do this work, the human body has invented a very sophisticated way of extracting energy from the world around it (as I said, energy can't be created, it has to be taken from somewhere else)

Now back to physics:
Energy can be changed from one form to another.  You take in food and begin digestion (Chemical energy)  you use the energy from the food to lift a weight (Motion energy) the weight makes a sound when you lift it (Sound Energy), you begin to get hot from exertion (Heat energy).  All of these events, the sound, the heat, the lifting of the weight all go back to the food you ate. 

Carbs, sugars, and fats are great sources of chemical energy.  Evolution takes a long time.  Man has not changed much (especially in the way we digest) since we walked naked across plains and hunted beasts and gathered fruits and berries from trees.  To allow humans to survive between meals (which back then could come days and days apart) the body found a way to store, in the body itself, the energies (sugars, protien, carbs, etc.) taken from an animal kill or fruit.  We call this storage system "fat".  This "fat" allowed the human species to survive and become the dominant species on the planet.

The point is everything you put in your body (that humans come across in nature) is put to good use.  The fats and sugars and carbs that are taken into the body are only stored as fat if one doesn't use the energy. Theoretically you are working out at the same time and using this energy.


The moral is FATS, SUGARS AND CARBS ARE NOT BAD, YOU NEED THEM TO DO WORK.  IF YOU DO WORK THEY WILL NOT BE STORED AS THE FAT ON YOUR BODY.  IF YOU DO NOT TAKE IN FATS, SUGARS, AND CARBS YOU WILL NOT BE ABLE TO DO WORK AS WELL AND BY EXTENSION YOU WILL NOT BE ABLE TO LIFT AS WELL.

This has been you crach course in the biology and physics relating to this aspect of bodybuilding.  Remember it well.

Age: 15
Height: 5'7"
Weight: 130 lbs.
Pull ups: 21

ya i need help on bulking up i get the protein,fat and sugar only thing i don't undersatnd aboout the carbs are what are the Low Glycemic Carbs

Low Glycemic Carbs: Slowly digesting Good Carbs

Such as Oatmeal, Whole Grain, Beans, Milk, Tomato, Some Fruits......its all I can think of right now, theres hardly any way of knowing if what you got in your hand is bad or good carb food. You'll need to do a little research online.

ORIGINAL: chris_Ryan

What about the Omega 3 fish oil vitimans you can get, would you reccommend them???

Yes, i take them good for your heart.  Ill give you a link that lists the benefits, or type fish oil in the search box in the top right.   But heres the link::::
 
http://circ.ahajournals.org/cgi/content/full/106/21/2747
 
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

8pack, let me see if i can help you out... people see low glycemic carb...and get all confused.. it was explained to me this way and it might help others.
 
think of high glycemic as simple carbs, ex:white bread,cookies,doughnuts stuff with white flower that is processed.
 
think of low glycemic as complex carbs, ex:whole wheat or whole oat, whole grain, bran muffins
 
so theres simple and complex or high and low whichever works for you.
 
one thing i am looking for if anyone can help me out...im looking for a cook book with good healthy food that would be suitible for bodybuilding i.e. hi protien,low fat yadda yadda yadda.
 
anyone got any suggestions?

This is not necessarily a reply, but I have been using "NO-EXPLODE" and "CELL MASS". I have found great results. This is in reference to "bulking up". 

BYE THE WAY IF YOU DO USE THESE PRODUCTS....FOLLOW THE DIRECTIONS!!!

6'4 249Ibs.
Bench-335
Squat-480
Hang Clean-260
Dead Lift-425

"THE LAST THING YOU WILL EVER LOAD...ARE PLATES"

     Im bulking up right now and i find it really hard to eat six meals a day on school days. luckily were allowed to eat in most of my clases.  I need suggestions on what i should pack to eatthere. thx

DON'T bring tuna to class!!! it will fill the whole room with the stench and people will start hating you, you will lose your girl friend, your grades will go way down and you're gonna get slapped!

lol thx for the advice.  dang sry about your lost though, that had to suck.  well i guess i can cross tuna out, but still i don't know what i should pack?
 

I eat tuna, who cares man. If you have to just eat it at lunch and pack some gum for afterwards.

     mayabe i should pack tuna it is very nutritonial, but what else?..

Apples or really any other fruit, water, beef jerky, yogurt, carrot sticks, cottage cheese if you're into it.

ok i think i know now what i should pack. thx

so how long do you guy's bulk up? untill you meet your goal's im guessing?

um.... no one is on...hmmmmm.  pls post!

is penut butter any good? it hass lots of calories but then again it also has alot of fat

sometuimes after school if i don;t feel like eating 2 baked potatoes i just eat 2 peanutbutter and jelly sandwhichs and a cpl glasses of milk.  then a protein shake after like 30 min to an hour.  regulare peanutbutter sandwhichs are good too.  just stick two pieces of bread in the toaster, then when it is nice and crispy load it up with peanutbutter, and then you put it in the microwave for like 15 to 20 seconds till the peanutbutter is warm and melted.  I also like to put sliced bananas in it.  well happy lifting 

lol i keep that in mind...when bulking should you lift a different body part a day every week so it gets a weeks rest? just to set my mind at ease....

I found dedicating one day to a certain body part then letting it rest for a week works best.

Im new to lifting. Ive started out lifting dumb bells, im 14 and 145 lbs. Ive been lifting 15lbs weights every night before i go to bed. I do 5 sets of 12 reps. My arms are bigger, but not as big as id like them to be. Am i doing the right amount of sets/reps, am i doing the right amount of weight, or am i doing it too often, or not often enough.
 

Im new to lifting. Ive started out lifting dumb bells, im 14 and 145 lbs. Ive been lifting 15lbs weights every night before i go to bed. I do 5 sets of 12 reps. My arms are bigger, but not as big as id like them to be. Am i doing the right amount of sets/reps, am i doing the right amount of weight, or am i doing it too often, or not often enough.

LTD...

Live The Dream

 I'm going to put some important yet simple details for bulking up in a nutshell...
 
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 Eating:
 
 Eating is possibly the most important part of bodybuilding itself, aside from the actual training. Without getting in a lot of carbs, proteins, and fats, you won't put on size. Supplements can help, but they, in the end, can't do it without the help of food. Below are some definitions of the simple nutrients you should be focusing on getting each meal:
 
 Simple Carbs: Simple carbs are burned faster than complex carbs, thus they are best pre-workout. If you don't burn them soon after consumption, they might be stored as fat. Of course, this depends on who eats them and at what time...
 
 Examples: Apples, Bananas, Oranges, Grapes, White Bread, Most Muffins, Cakes, Cookies, Candies, Sugary Sodas and Energy Drinks, Juices, Berries, some Veggies, Non Whole-Wheat Pastas, etc...
 
 Complex Carbs: Complex carbs are burned slower in the digestive system, and so they are the most important source of long-lasting energy in food. These should be eaten in every meal, although they should be consumed less pre-bedtime, when fats and proteins should be taken in higher amounts.
 
 Examples: Whole-Wheat Bread, Bran Cereals, Oatmeal, Brocolli, Spinach, Brown Rice, Sweet Potatoes, Whole Wheat Pasta, Some Dairy Carbs, etc.....
 
Fats: Fats, though overly-avoided, are essential nutrients that are either stored for energy later, or used slowly as energy. While it is wisest to avoid the bad fats, such as the Saturated and Trans ones, you should get in enough beneficial ones throughout your meals. Most believe they are best to be eaten at night.
 
 Examples of Good Fats: Almonds, Natural Peanut Butter, Olive Oil, Flax Seed Oil, Cashews, Milk, cottage Cheese, etc.
 
 Examples of Bad Fats: Heavy Vegetable Oil/Grease, Animal Fats, Butter, Frostings, Non-Light Salad Dressings, etc.
 
 ...Meals...
 
 Bodybuilders, or anyone for that matter, should eat 6 times daily with only about 3 hours between meals, at most. This keeps giving the body something to digest besides muscle, and also raises metabolism. Those wanting to bulk should be getting what is considered lots of carbs and proteins per meal, with moderate fats. However, the time of day at which you consume these meals is important, as well. Below is an example of the shifting nurtrient balance in meals than an ectomorph might follow throughout the day:
 
 Morning Meals:
 
 -35-55 Carbs
 -20-25 Grams of Protein
 -4-5 Grams of Fat
 
 Mid-Day Meals:
 
 -35-45 Carbs
 -25-30 Grams of Protein
 -4-5 Grams of Fat
 
 Night Meals:
 
 -20-25 Carbs
 -30-35 Grams of Protein
 -10-12 Grams of Fat
 
 ...Drinking...
 
 Drinking water is just as important as eating the right foods each meal. It is suggested you drink atleast a galon of it a day, although I tend to drink 2.
 
 Sometimes, it's hard to focus on taking in that much water, especially when there are other favorite beverages that you will have to put behind it. I found that, to be more inspired to drink as much as I did at first, setting 'rewards' for finishing my galon was necessary. What I mean is, each time you finish your water, you may enjoy a beverage of your choice afterward. I always chose diet sodas and teas, because im a clean ulker, although if your metabolism is through the roof, you might be able to stand drinking less-than-healthy things as a reward. JUst keep it strongly limited, and remember to try not to make it a habit to drink crap stuf all the time.
 
 ---
 
 ...Cheat Meals...
 
 Even if you're strongly dedicated to great nutrition, you may find yourself cracing things that aren't the best for your new eating lifestyle. This is what cheat meals are for. If you go a whole week without straying from your diet too significantly, you may treat yourself one meal where you eat anything you want, and how much you want. If there is an opportunity to eat a big meal before the end of the week, you could eat it that one time, but then go right back to eating clean the rest of the week.
 
 If it is inconvenient to eat on routine on weekends or any other periods of time when your access to the right foods is seemingly cut off, you could eat 'normal' foods in moderation as what's necessary for the time period.However, after doignt his, make sure you return to eating clean ASAP, and be even stricter the following week.
 
 If you are on a strict cut, or want to gain muscle before fat, you might want to keep your cheat meals more under control. Examples are below:
 
 -4 Slices of Pizza with an Energy Drink
 -Big Plate of Saucy Spaghetti with Soda
 -Slice of Cake with 2 medium scoops of ice cream
 -2 Hot Dogs and Coke
 -Burger with the Works, with Fries
 -Medium Chicken Fried Steam, Garlic Mashed Potatoes, and Cole Slaw
 -3 Tacos and Sprite
 
 Etc...
 
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 Hope thi helped...if you would like to add anything ro see something wrong with this, post away.
 
 Hope that helped.

    Good job 

I usually pack a peanut butter sandwhich and an apple. Then I buy a bottle of water while I'm there. I only have to eat one meal at school since I get out at 12:30.

    Thats what i do, and a energy bar here and there.  Are you in high school?