Bodybuilding Advice - Weight Training for Teenagers (part 2)
Carrying on from part 1, I would insist on weight training exercises being light to medium , that means no heavy low squats or dead lifts and avoid any spine bending exercise. Start off with fun type exercises without putting them through any ordeal, and never make them train against their will. Try out free standing exercises, flexibility work and teamwork skills through sporting activities.
The wearing of a lifting belt is a good habit to encourage. Recommended exercises include good style full range movements such as light barbell squats to parallel, presses behind neck, but pad the bar and do not bounce the barbell on the spinal column at the back of the neck. Also try medium grip barbell bench presses, don’t bounce the bar on the chest or over arch the back. Don’t attempt limit lifts. When anyone is bench pressing there should always be a spotter around to prevent accidents. It has been known for death to occur when a bar has dropped upon the lifters neck. Never practice heavy bench presses alone.
Try out dumbbell exercises making sure the collar is secure and have a go at lying triceps stretches for the arms and standing lateral raises for shoulders. Encourage high repetitions for fitness, especially while performing sit ups for abs and stick to the crunches version, keeping the knees bent. Avoid infections such as athletes foot by good hygiene and always train in clean clothing and footwear.
WEIGHT TRAINING THE OVER 14’s The safest and recommended age range to begin with weights is over 14 years old. Virtually any exercise can be carried out except over heavy dead lifts or barbell rowing, which can be painful on the lower back and heavy squats which can lead to knees problems as well as hip problems later in life.
Exercise routines can be increased and evidence of muscular development will soon come clear. Always observe the normal precautions such as warming up, which prevents injuries. A full range of movements paying attention to style is the best way to exercise and recommended supplimentry sports would be gymnastics or martial arts. Dont forget that if you are training a Teenager, you are fully responsible for their health and safety.
ROUTINE FOR UNDER 14s Warm up with some running on the spot, twists, knee bends and arm swings. Then go onto exercise 1: Press behind neck with barbell. 2 sets 8 to 10 reps Ex 2: Half squats to bench top with barbell. 1 set 12 reps for the legs and lungs. Squat stands must be used and the young trainer must have a spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 use a light weight, the main purpose is for chest expansion and always use after squats when you should still be somewhat breathless.
Ex 4: Barbell bench presses 1 x 10 reps, have a spotter close by, don’t bounce the weights off the chest and use good style and full range. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don’t cheat or swing the weight up. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then you can add more sets, great to get to grips with that all important six pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range.
TRAINING ROUTINE FOR THE OVER 14s Don’t forget to warm up Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time ensure you go right down full range, but don’t bounce at the knees. Make sure a spotter is close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight isnt so important, light to medium is enough, the main objective being to develop chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes.3 x 12
Ex 6: One arm dumbbell rowing 3 x 8 for lats and arms and shoulders, use fairly heavy weights as this is quite a safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and main bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and finally pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for added resistance, calves on a block to obtain max stretch, always a must in calf training.
Never insist on high poundage and concentrate on slow but sure progress. Don’t forget a good diet and healthy habits will help good progress too. Encourage rest and relaxation as well as the eating of nourishing foods including proteins, vegetables and fresh fruit. It is also important that they mentally active while they are not training, so make sure they have a hobby or two to help them focus more on their training.
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