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1. When starting out, it is best to begin with body-weight exercises that target all of the major muscle groups. A good plan would include pushups, pullups, squats, lunges, calf raises, hip bridges and crunches and a beginning volume would be one to two sets of 8 to 15 reps. Injuries happen to teens who are lifting weights that are too heavy for their current strength or those using incorrect technique. Beginning with body-weight exercises develops coordination and allows the musculoskeletal system to adapt to the stress of lifting.
2. Increasing intensity and volume by lifting weights can be the next step after the teen guy completes the body-weight section of the workout plan. Studies recommend teenage boys to select free weight exercises to incorporate additional resistance to their workouts. KidsHealth.org also recommends that teens boys go through the movements with a trainer without any additional weight to ensure proper form and technique. A good workout plan would include chest press, bent-over row, shoulder press, biceps curls, triceps extensions, dumbbell squats, dumbbell lunges, calf raises with weights, deadlifts and crunches. Two to three sets of 10 reps are good for these, and once they master the exercises they can begin to increase weight.
3. Teens also have to be patient with their bodies. Many of them see bodies of fit model men on magazine covers and have unrealistic expectations of their bodies that can lead to low self esteem. Reminding teens that hormonal changes can make a significant impact on one's ability to put on notable muscle mass is important. Testosterone is a hormone that promotes muscle-building and masculine traits, and before puberty, male teens lack the necessary testosterone to really bulk up.
4. Safety is always important. When considering weight-lifting for teens, it is best not to do maximum-weight lifts, which involve trying to maximize how much weight is lifted at one time. And always listen to the body. If there is ever any pain or discomfort have them stop immediately. Pre-puberty, it is best to avoid high-intensity or high-volume programs and to let the body grow and mature naturally.
If you are serious about your body, and developing a strong Self for the rest of your life, learn how to train at EPT. Click here to join our Youth FIRE Group PT program: http://www.eliteptstudio.com/youthfire