The bodybuilding guide for teenagers part 2

After looking at the basics of bodybuilding for teenagers in the first part of this series of articles, in this second part of the series we will look at the topic of training and introduce you to some sample training plans.

Training FAQ:

What kind of training program do I need?

Stick with a program that focuses on basic barbell, dumbbell and bodyweight exercises. You will find sample programs below.

The exercises listed in these programs are effective. They have a reputation as some of the best muscle building exercises and are found in the training programs of the most experienced exercisers.

You don't need complicated training programs that are overloaded with advanced training tricks. The basic exercises are also the most effective. If you can dramatically increase your strength with these exercises, you will also build plenty of muscle mass.

Resist the temptation to train more than three days a week for a while. Stick with this training frequency for a year. Develop a track record of building muscle before you consider using a training program with four training days per week.

Do not try to create your own training program. If you do, there is a good chance that it will be unbalanced.

If you decide not to use a training program from this guide, then stick to another proven beginner training program.

How many sets should I do per training day?

Limit your work sets to a maximum of 20 to 25 per training day. You don't need more than this.

Quality training builds muscle. Resist the urge to try to speed up the process by adding volume. At this point, you will build muscle quickly without volume. Focus on proper nutrition, getting stronger and staying consistent.

What repetition ranges are best?

Stick to 5 to 12 repetitions for most multi-joint exercises. Isolation exercises typically feel better with a repetition range of 8 to 15 reps.

For legs, you can go up to 20 reps per set.

Please understand that these are just guidelines and not hard and fast rules. It is perfectly fine to make minor adjustments to the repetition ranges for a given exercise.

Resist the temptation to train with heavy sets of less than 5 repetitions. These intense sets are not necessary for strength and muscle building.

Don't worry about testing your maximum strength either. If you build strength with conventional muscle building repetition ranges, your maximum strength will automatically increase with it. If you want to test your strength, then spend at least 6 months building strength and muscle and work on improving your form first.

Special considerations for female teenagers

First of all, you should understand that training with weights will not make you bulky and out of shape. Rather, it will improve your athleticism and coordination and make your body look healthier and fitter.

You may need a slightly higher number of repetitions per set. This is fine if you're working on getting stronger (and using progressive overload).

Training sessions for teenagers

Training session for teenagers before level 4

This first workout is designed for teenagers who have not yet reached stage 4 of their development. This workout focuses on building core strength and increasing your confidence while teaching you some of the basic exercises: presses, squats and pulls.

Spend at least a month performing this workout twice a week. Take it easy during this time and increase the number of repetitions if possible, but don't push yourself too hard. Make sure you develop a good feel for each exercise before trying to increase the number of repetitions.

Once you feel confident with these exercises, it's okay to perform this program three times a week and push yourself a little harder on each set.

An example training program could look like this:

• Monday - Workout
• Thursday - Workout

Here is the daily training plan:

Training before level 4
Full body workout
Exercise	Sets	Repetitions
Push-ups	2-3	15-20
Inverse rowing or pull-ups	2-3	10-15
Burpees	2-3	15-20
Mountain Climbers (per leg)	2-3	25-50
Planks	2-3	Up to 60 seconds
Squats with body weight	2-3	20-25
Sprints	4-5	20 meters

Stage 4 preparation training

Once you have reached stage 4 of physical development, it is time to move on to a more conventional style of training. Use this workout twice a week for 30 days, keeping the weights very light and practicing good exercise execution form.

Over the next 30 days you will move to 3 training days per week. Increase the weight very slowly - repeat: very slowly. Continue to work on your form.

After these 60 days of preparation, you will be ready for the next training session - this is when real muscle and strength building begins.

Your three training sessions will look something like this:

• Monday - Training
• Wednesday - training
• Friday - Training

Stage 4 preparation training
Full body training session
Exercise	Sets	Repetitions
Goblet squats (warm-up)	2	8
Barbell squats	3	8
Bench press	3	8
Rowing bent over	3	8
Standing shoulder press	3	8
Deadlift with straight legs	3	8
Push-ups	3	25
Pull-ups	3	10-25
Planks	3	Up to 60 seconds

Full body workout for teenagers

You will train 3 days a week according to the following schedule:

• Day 1 - Workout A - heavy
• Day 2 - no training
• Day 3 - Training session B - light
• Day 4 - training free
• Day 5 - Training session C - moderate
• Day 6 - No training
• Day 7 - Training free

Session A will focus on building muscle and strength using lower reps per set and more impactful multi-joint exercises.

Session B is a higher repetition day that builds muscle using more isolation and bodyweight exercises.

Training session C includes repetition ranges between 8 and 12 repetitions and moderate exercises.

Training unit A
Full body training unit
Exercise	Sets	Repetitions
Squats	3	5
Bench press	3	5
Barbell rowing	3	5
Standing shoulder press	3	5
Dips	3	Max. Number of repetitions
Barbell curls	3	10
Barbell abdominal muscle rollouts	3	10
Training session B
Full body workout
Exercise	Sets	Repetitions
Goblet squats	3	15
Push-ups	3	Max. Number of repetitions
Pull-ups or inverse rowing	3	Max. number of repetitions
Side raises	3	15
Deadlift with straight legs	3	12
Lying tricep press	3	12-15
Seated calf raise	3	15

Training session C
Full body training unit
Exercise	Sets	Repetitions
Squats	1	20
Squats	2	8
Dumbbell bench press	3	8-12
One-arm dumbbell row	3	8-12
Arnold Presses	3	8-12
French Press	3	8-12
Alternating dumbbell curls	3	8-12
Planks	3	Maximum time

A word about increasing the weights

Use the same weight for each set of a given exercise. If you are able to reach the top end of the repetition range for that exercise, then increase the weight. It's okay if reps drop slightly after increasing the weight - this is normal. Keep working on adding quality reps.

In the next part, we'll take a closer look at the all-too-often neglected topic of nutrition, as well as the most common mistakes that are responsible for the lack of training success for tee anglers.

Source: https://www.muscleandstrength.com/expert-guides/teenage-bodybuilding