Bulking Up for Beginning Teens
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Bulking Up for Beginning Teens - 5/13/2005 8:21:55 PM
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8pack
Posts: 2240
Joined: 2/3/2004
From: Boca Raton, FL
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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
< Message edited by 8pack -- 5/25/2007 8:14:07 AM >
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RE: Bulking Up for Beginning Teens - 5/14/2005 6:49:04 AM
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8pack
Posts: 2240
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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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".
< Message edited by 8pack -- 10/28/2005 9:47:02 AM >
(in reply to 8pack)
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RE: Bulking Up for Beginning Teens - 5/14/2005 8:00:36 AM
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chris_Ryan
Posts: 138
Joined: 1/28/2005
From: Liverpool, UK
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What about the Omega 3 fish oil vitimans you can get, would you reccommend them???
(in reply to 8pack)
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RE: Bulking Up for Beginning Teens - 5/31/2005 8:57:02 PM
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twistedlink
Posts: 7761
Joined: 5/31/2005
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*Protein- Protein is a key ingredient to bodybuilding, it build and repairs tissues such as muscle and skin. Without at 1 - 1.5 grams of per your body weight, 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 body weight.
Im mainly confused with
Without at 1 - 1.5 grams of per your body weight, you cannot Bulk Up.
it is recommended to take in about 3 grams carbs per your body weight
what do you mean by n grams per your body weight....
I was told carbs are really good as they are an excellent source of energy, and if you dont use them all, the body stores it as fat, meaning you cant really go wrong with carbs, so i eat a lot of oats,rice and pasta
I usually sometimes get to 200grams -300 grams of carbs in one day i eat so much of the stuff (not every day, only very few times) and i usually always hit the 2500 calorie mark and go above it many times, yet stay at 145lbs on average (fluctuate a lot), its really annoying, as ive weightrained i have gained weight and dont go below a certain weight that i used to go below to (as you cant lose muscle,well, not as fast as fat anyway) but my body fat fluctuates majorly
As for proteins, i only like white meat, i hate steak and beef as its fatty and makes me retch when i chew it, but i eat a lot of chicken, fish and pork, and have amino supplements which in turn produce proteins.
Should i stick to all this?
Or is there anything else i can do to help increase weight?
I want to go more-so for physique muscle and shape, but i want to put on a bit of bulk so i can burn it into muscle, because right now, ive burnt everything ive got into muscle and am at a standstill really
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RE: Bulking Up for Beginning Teens - 6/1/2005 7:35:25 AM
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8pack
Posts: 2240
Joined: 2/3/2004
From: Boca Raton, FL
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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.
< Message edited by 8pack -- 6/1/2005 7:39:19 AM >
(in reply to twistedlink)
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RE: Bulking Up for Beginning Teens - 6/11/2005 9:39:53 PM
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Daviden
Posts: 46
Joined: 9/4/2004
From: New Jersey
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quote:
*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
(in reply to 8pack)
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RE: Bulking Up for Beginning Teens - 8/5/2005 12:52:57 PM
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Nicko
Posts: 5
Joined: 8/5/2005
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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
(in reply to 8pack)
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RE: Bulking Up for Beginning Teens - 8/5/2005 2:26:01 PM
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8pack
Posts: 2240
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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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.
< Message edited by 8pack -- 4/13/2006 2:09:55 PM >
(in reply to Nicko)
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RE: Bulking Up for Beginning Teens - 8/6/2005 8:54:16 AM
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Bigmike77
Posts: 693
Joined: 1/27/2005
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quote:
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!
(in reply to chris_Ryan)
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RE: Bulking Up for Beginning Teens - 8/10/2005 8:48:03 AM
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rob1
Posts: 768
Joined: 8/6/2005
From: bay area ca.
Status: offline
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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?
(in reply to Nicko)
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RE: Bulking Up for Beginning Teens - 11/15/2005 9:10:43 PM
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DogTE15
Posts: 2
Joined: 11/15/2005
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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".
(in reply to rob1)
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RE: Bulking Up for Beginning Teens - 11/15/2005 9:14:07 PM
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DogTE15
Posts: 2
Joined: 11/15/2005
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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"
(in reply to DogTE15)
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RE: Bulking Up for Beginning Teens - 11/20/2005 9:00:15 AM
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Drakarn
Posts: 522
Joined: 12/25/2004
From: Bay Area, California
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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!
(in reply to bodybuilding is life)
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RE: Bulking Up for Beginning Teens - 11/20/2005 12:29:05 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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I eat tuna, who cares man. If you have to just eat it at lunch and pack some gum for afterwards.
(in reply to bodybuilding is life)
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RE: Bulking Up for Beginning Teens - 11/21/2005 12:19:58 PM
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bodybuilding is life
Posts: 665
Joined: 11/18/2005
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mayabe i should pack tuna it is very nutritonial, but what else?..
(in reply to No Quarter)
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RE: Bulking Up for Beginning Teens - 11/21/2005 3:23:50 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Apples or really any other fruit, water, beef jerky, yogurt, carrot sticks, cottage cheese if you're into it.
(in reply to bodybuilding is life)
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RE: Bulking Up for Beginning Teens - 11/23/2005 8:25:55 PM
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bodybuilding is life
Posts: 665
Joined: 11/18/2005
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ok i think i know now what i should pack. thx
(in reply to No Quarter)
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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
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? 
