Weight Training For Beginning Teens

The Workout


The Workout is the type of exercise done for a group muscle and the number of reps and sets done for the exercise. To have a good workout you have to have more mental focus then physical. First off, if you do not enjoy working out, you might as well give up right now. Working out should be a part of your lifestyle. Many people start and quit right off because they are dissappointed when they do not see results right away. You better not be one of them.

People who start working out all have different aims, some want to get big, some want to get stronger and some just want to look ripped.

**If you’re looking to get stronger, you have to go heavy weight with low reps to positive failure. There are tons of routines for Strength training, I will show you some of the basic ones. Its good to go 5 reps (90% of 1RM) to get stronger and gain some size, but going 3 reps (95% of 1RM) is neuromuscular strength. Here’s an example of a Simple Chest routine: 

Flat Bench Press         - 5 reps of 3 sets
Incline Bench Press     - 5 reps of 3 sets
Decline DB Press         - 5 reps of 2 sets
DB Flys                     - 5 reps of 2 sets

**For Strength Training you can also go Push and Pull days, where you go 4 days a week. It’s popular but its not a routine I like, just to show you a couple routines.

Monday - Push -Chest, Triceps, Shoulders, Quads, Calves
Flat Bench - 4 sets of 3 reps
Military Press - 4 sets of 3 reps
Close Grip Bench - 4 sets of 3 reps
Squats - 4 sets of 3 reps
Calve raises - 4 sets of 10 reps
Tuesday - Pull - Biceps, Back, Traps, Hamstring
Curls - 4 sets of 3 reps
Cleans - 4 sets of 3 reps
Deadlifts - 4 sets of 3 reps
Weigthed Chin Ups - 4 sets of 3 reps
Rows - 4 sets of 3 reps
Hamstring Curls - 3 sets of 5 reps
Wednesday - Rest
Thursday - Repeat Monday
Friday - Repeat Tuesday
Weekend - Rest

** If your looking to get bigger size wise. You’ll have to go higher reps like 8-12 to positive failure. You will also need to take around 1-2 minute rest in between. This would be a Basic Mass Chest routine:

Flat Bench Press       - 3 sets of 8-12 reps
Incline Bench Press   - 3 sets of 8-12 reps
Decline DB Press       - 3 sets of 8-12 reps
DB Flys                   - 3 sets of 8-12 reps  

  ** Endurance: 20+ reps will help you get endurance. You can go many different ways with this one, but the best way is to keep resting at minimal.

Basic 5-Day Mass Routine

Monday- Shoulders

Dumbell Press - 2 sets for 8-12 reps
Arnold Dumbell Press - 2 sets for 8-12 reps
Lateral Dumbell Raise - 3 sets for 8-12 reps
Front Dumbell Raise - 3 sets for 8-12 reps
Dumbell Shrugs - 3 sets for 8-12 reps


Tuesday- Arms

Barbell Curl - 3 sets for 8-12 reps
Alt. Dumbell Curl - 3 sets for 8-12 reps
Hammer Curls - 3 sets for 8-12 reps

Lying Tricep Press - 3 sets for 8-12 reps
Tricep Pushdown - 3 sets for 8-12 reps
Seated Tricep Press - 3 sets for 8-12 reps

 
Wednesday- Legs

Squats - 3 sets for 8-12 reps
Leg Curls - 3 sets for 8-12 reps
Still Leg Dead Lifts - 3 sets for 8-12 reps

Standing Calf Raise - 3 sets 12 for reps
Seated Calf Raise - 3 sets for 12 reps


Thursday- Chests and Abs

Flat Bench Press - 3 sets for 8-12 reps
Incline Bench Press - 3 sets for 8-12 reps
Decline Dumbell Press- 3 sets for 8-12 reps 

Weighted Crunches - 3 sets for 12 reps
Leg Lifts -3 sets for 12 reps
 
Friday-  Back

Bent Over Rows - 3 sets for 8-12 reps
Pulls Ups (Weighted) - 3 sets for 8-12 reps 
Deads - 3 sets for 8-12 reps

Hey....im 15 160lb. bench 175.  When i work out my p. benching i usually do 135lb. 7times x 4........is that a good workout???

i'm 14 about 105 maybe 5'3- 5'4 last year i sarted working out at school i started in about febuary but this year i'm swtartting from the beggining of the year i'm doing max ot with some of my sisters friends  maiximum wieght you can do at least 4 time but no more then six. I also play rugby antother reasin i'm working out but i wanted to take something to help me gain some weight for both activitities is that ok and is max ot good for my size

yea, its for strength and mass but its a bit more leaned towards strength then mass.

i am 15 weigh 157 i am taking anavol i want to increse my lifting and get cut the thing is i am 157 and i am only 5'3 wut can i do or take to get cut

do u feel you have worked hard,? do u feel the pump in your chest,?
do yiou know you have hit every rep with great form and maximum effort??
was the sweat rolling into your eyes?? did you feel bigger, and tighter than before??

ask yourself these questions, the  you give me the answer

Ill take this into consideration next time i work out, thanks

I am 14 years old, 5"10 and 145 lbs. I play AAA hockey and wanted to become stronger in order to improve my game. At home i only have dumb bells. Any suggestions of what i can do or what i can take in order to get bigger and stronger?

i am 19 and wanting to put on some muscle mass. I weigh 82kg and want to weigh in a 90-95kg. How many reps how sets should i be doing. what supplements should i be taking and should I be doing any cardio. thanks guys

Your Body Is a Temple! Start Renovating!
Age: 19
Weight: 82kg
Goal: 90-95kg
BF: 13%
Height: 1.80m

Both of u, low reps high weights, did you read what 8pack said? want something like 10 reps 3 sets pick a weight thats heavy u dont wana be doing a weight u could do like 100 reps of 3 sets.
N again lol dint u read what he put above, eat loaoooooads and work out hard, dont eat s*** though,  fruit vedge, meat etc
U mite wana take protein shakes n creatine, mix the creatine in with them perhaps, just make sure u follow the instructions on the creatine

For the basic 5 day mass routine, what effect would it be to do all these excercises with low reps, high weight?

Im 15, flat benching 80 kg 3 reps, high weight low reps will build strength and also some mass right? my cuz is personal trainer and he said im im doing anymore than 5 reps on max weight then im wasting my time. is that right ?

Yea for strength hes right, but no 3 reps will not get your mass, only strength.

Age: 13
Weight: 140
Height: 5'9
I'm training for football which starts in August. I play linebacker and some d-line. What is a good workout?

ORIGINAL: LTD

I am 14 years old, 5"10 and 145 lbs. I play AAA hockey and wanted to become stronger in order to improve my game. At home i only have dumb bells. Any suggestions of what i can do or what i can take in order to get bigger and stronger?

A guy who plays in the AHL trains at my gym and I get a lot of good exercises from him.

Remember that just putting on mass isn't the best for hockey. You really need strength and stability. For hockey you need to find a balance between pure size and strength and agility and quickness. Strength in your core and legs is most important. All hockey players you see will have quads bigger then your waist.  Remember, when you hit a guy, your driving up from your legs and your core. Your not picking him up and curling him (biceps).

The best hockey specific exercise I know of is a modified squat.

Take mabye 1/2 the weight your normally squat with. The first time you do it, do it with no weight at all. The movement is:

1) feet slightly wider then shoulder with the part

2) step back and a bit out (think like your digging your back skate into the ice) with one leg and rotate your toe outwards as you are steping back.

3) Now keeping your head forward and barbell parallel to the squat bar (not twisting) do a squat with the feet positioned as mentioned in 3.

4) Most important! "Push off" your back foot just like when you are skating and bring your back foot up to where the front one is and slightly wider than shoulder with the start

5) you should be in the start position again. Repeat with your other leg.

This exercise is amazing for the explosive speed that is needed in hockey.

Various other leg exercises and balance exercises using the exercise ball and other equipment are key for training in hockey.

im a female 13yrs old i weigh 137 im 5'9, and i play basketball for my school.i need an exercise routine that will work my whole body but especially my abs

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you guys really should look around the forums has generally everythin u need to know here already.

Hmmm, I like the workout posted but what about instead of having each day a different group, splitting it into 3 workouts throughout the week, with a rest day in-between?I always thought that it was important for adequate rest in-between each workout.

8pack's idea though is fantastic and really focuses on getting what every man wants, mass. I know I'll definately try 8packs routine.

Although as a note to everybody here. Beacuse as teenagers we mature in different ways and different paces, not all workouts will achieve the same results that they did for someone else. Its important to read, try, learn and then create your own workout.

andrewfox

not all workouts will achieve the same results that they did for someone else. Its important to read, try, learn and then create your own workout.

This is the quote of the week. Great advice. True all the way.

Listen, Learn, then listen to your own body and do as what you see is best for your body.

But then again, dont rush this procedure, takes years of knowledge.

Im a little Confused at all this "strength and mass" stuff
some of you people are saying
"Oh this lift will give you strength but not mass"
and others are like "well this lift will give you mass but not strength"

Muscle = strength
And lots of muscles = mass....?

Age: 16
Height: 5'11
Weight: 119
Bench Press: 110
Squat: 245
Supplements: Cytogain, Creatine Cellmass

As a general rule of thumb, more strength = more muscle and more muscle = strength.  The best way in my opinion to gain muscle is to get stronger, eat more, and rest well.  There are different rep ranges and workouts that will yield different amounts of hypertrophy but mostly mass is made in the kitchen and strength is made in the gym.

Basicly what chalky said. You aren't gonna have a guy benching 500 with 14" arms, but you can do certain workouts that will get you more strength with less muscle growth and visa-versa.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

hey bro, thanks alot man. finnaly ive found my answer to getting strength and a little mass but my only question is wat do u recommend on me eating everyday to gain weight first cause im 6ft and i only weigh 140 so i wana gain weight and build muscle n strength u kno?

i am 18 years old weighing in at 137lbs i'm a hard gainer and i mean HARD my metabolism is really fast i want to weigh 170lbs at the least i do MMA 4days out the week.  what supplements should i be taking, what should i eat and i can b. press 160 what do i need to do for huge mass gains? i really just want a strong upper body

I'm 14, weight 106, and i just want to get into all this workout business. The school i go to doesn't do any sports, so i have no guidance from a coach, any advice for JUST starting out? Aiming for a strong upper body

To the 2 people above me. Don't aim for just a strong upperbody, your whole body connects to eachother and if you just target certain parts of your body your whole body including the parts worked's gains will suffer.

Benjammin, look up a routine called starting strength, eat alot and come back in 6 months. I garauntee you that if you eat enough and follow the routine you will be atleast 125-130 lb.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

^ True. It wouldn't look good either if you only have a strong upper body and a so-so lower half.

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