Strength and conditioning guidance for the TEEN AXE DUDEs and other young men.....

[Beerdog80]

I'm training at the gym now with some older guys.

Provided they have some wisdom with that age, then hopefully your good to go!

 

[jason_mazzy]

well like I stated get help, get permission. but I can show you many studies regarding to the benefits outweighing the risks in teenagers. Teenagers should not do extremely heavy weights in positions that cause growth plate issues. ie squats, extremely heavy dealifts or extremely heavy overhead lifts.

my program here was for the youngguys, its a quick way to put on the appropraiate muscle that you can spend the rest of your young teenhood into adulthood sculpting and hardening. Do people get injured? sure? are they doing something wrong when it happens? most likely. allways warm up, don't do heavy sguats till you are in your 20's. always have a spotter, and always give it your all. Be safe in the gym and you shouldn't have problems.

 

[im_b0r3d_]

Good stuff! This thread definitely deserves a bump!

I've seen so many kids who lift that complain they just can't gain muscle or weight. I ask them if they eat enough and their like, "yeah, yeah, sure." But when they count it up it's always around 1000-1500 a day. Can't get big without eating! Also to anyone starting out overweight, as a new lifter you CAN gain muscle and size while losing fat, although not for too long.

Some people just wan't a "cut up and ripped" body. Well that's just from low body fat. If you wan't to get that kind of body from lifting you need to eat a lot, gain a solid muscle foundation, and then focus on size and cutting.

I did notice you didn't include a section on cutting though. Constantly eating 3500 calories a day would add too much fat to be done year round, once somebody feels they've gained too much fat it's time to lower their calorie intake, and yes, their lifts WILL go down, but muscle memory will help them to get gain it back quickly once they begin a new bulk. If you already have as much muscle as you feel you wan't, you can try carb cycling, which is supposedly good for maintaining muscle while losing body fat.

Also I don't agree with what you've said about heavy squatting. As long as your squatting with proper form, and going to or even below parallel, you won't have problems. Studies have shown squatting below parallel is also better on your knees then doing squats with a 3" range of motion and as many 45's on each side as you can find.

I've been lifting three months now and seen good results, I plan to stick to my current routine for a another couple of months to gain more strength in my main lifts before going onto a more size oriented split. Maybe you could help me come up with a routine using only barbell and dumbbell exercises?

Oh, and last thing for now, someone mentioned working at home as opposed to the gym. All you need to workout at home successfully is a powercage or squat rack, an adjustable bench, an Olympic barbell, and 300 pounds of weight. All of this can easily bought on Craigslist, just don't get the cheapest equipment you see, anything you buy should be durable and last years. Dumbbells will also be a good addition later on.

Edit: Also, proper form is completely necessary on every single lift you attempt, with proper form and warm ups lifting is completely safe and healthy.

 

[jason_mazzy]

Good stuff! This thread definitely deserves a bump!

I've seen so many kids who lift that complain they just can't gain muscle or weight. I ask them if they eat enough and their like, "yeah, yeah, sure." But when they count it up it's always around 1000-1500 a day. Can't get big without eating! Also to anyone starting out overweight, as a new lifter you CAN gain muscle and size while losing fat, although not for too long.

Some people just wan't a "cut up and ripped" body. Well that's just from low body fat. If you wan't to get that kind of body from lifting you need to eat a lot, gain a solid muscle foundation, and then focus on size and cutting.

I did notice you didn't include a section on cutting though. Constantly eating 3500 calories a day would add too much fat to be done year round, once somebody feels they've gained too much fat it's time to lower their calorie intake, and yes, their lifts WILL go down, but muscle memory will help them to get gain it back quickly once they begin a new bulk. If you already have as much muscle as you feel you wan't, you can try carb cycling, which is supposedly good for maintaining muscle while losing body fat.

Also I don't agree with what you've said about heavy squatting. As long as your squatting with proper form, and going to or even below parallel, you won't have problems. Studies have shown squatting below parallel is also better on your knees then doing squats with a 3" range of motion and as many 45's on each side as you can find.
I've been lifting three months now and seen good results, I plan to stick to my current routine for a another couple of months to gain more strength in my main lifts before going onto a more size oriented split. Maybe you could help me come up with a routine using only barbell and dumbbell exercises?

Oh, and last thing for now, someone mentioned working at home as opposed to the gym. All you need to workout at home successfully is a powercage or squat rack, an adjustable bench, an Olympic barbell, and 300 pounds of weight. All of this can easily bought on Craigslist, just don't get the cheapest equipment you see, anything you buy should be durable and last years. Dumbbells will also be a good addition later on.

Edit: Also, proper form is completely necessary on every single lift you attempt, with proper form and warm ups lifting is completely safe and healthy.

1: cutting-

this was not included as this is for initial size and strength for the young or new weight lifter. Cutting is avery advanced technique when done correctly.

2: Squats-

Depending on your age, squats can be detrimental to your growth and health. they place alot of overload on the growth plates and can cause premature closure, or one closing before the other causing one leg to be longer. I endorse light squats for everyone under 18. and heavy squats on those over 21. by light i don't mean 45 lbs. depending on your size and muscle strength it could be around 225. just try to stick with 3 sets light warmups, and 80% of your body weight until you are over 18.

 

[im_b0r3d_]

Pfft 80% of my body weight on squats.

That's all I'm disagreeing with you about. Hell, I'm 5'10" already so even if my growth plates did, which from various studies which I can dig up for you shows they won't, I'm already comfortable with my height.

I'd like to see someone start this up! Maybe even make a thread as a log?

 

[MelonSnapple]

Any ideas for getting thinner? I'm already huge. Not ripped but huge. I'm 6"3 and about 180 or 90 pounds.

 

[EtriX]

Whats with the recent training craze here? This is the third thread in a couple of days.
Anyhow, I've just started going to the gym again, feels good to move the ol' body.

Any ideas for getting thinner? I'm already huge. Not ripped but huge. I'm 6"3 and about 180 or 90 pounds.

Muscles or fat?
The theory behind losing fat is quite easy (but quite hard to do)
Control your intake and exercise. Walks, Jogging, Swimming and Cycling are my favorites.

If you want to lose abit of muscles you might want to do like my old trainer.
He lay on the couch eating snacks for a week or two so that muscles started turning into fat, then he ran the fat off... Never worked for me though

 

[im_b0r3d_]

If you want to lose abit of muscles you might want to do like my old trainer.
He lay on the couch eating snacks for a week or two so that muscles started turning into fat, then he ran the fat off... Never worked for me though

Muscle doesn't turn to fat, fat doesn't turn to muscle, most personal trainers don't know what their talking about and just paid the $80 fee to become one, blah blah blah.

 

[EtriX]

Muscle doesn't turn to fat, fat doesn't turn to muscle, most personal trainers don't know what their talking about and just paid the $80 fee to become one, blah blah blah.

What I mean is that muscles are broken down and replaced by fat.
The end result is the same.
Us normal people wouldn't notice any big difference in a week or a week and a half. But this guy had been on our nation team in a martial art for quite a few years.

 

[im_b0r3d_]

What I mean is that muscles are broken down and replaced by fat.
The end result is the same.
Us normal people wouldn't notice any big difference in a week or a week and a half. But this guy had been on our nation team in a martial art for quite a few years.

I can't believe someone would do that, was he a boxer or wrestler? Unless he needed to fit into some weight class you'd have to be crazy to wan't to lose muscle, you can only gain a pound a week, and often after training for a few months you'd be lucky to gain a pound or two a month.

 

[EtriX]

As I said. National Team in a martial art so yeah, weight class, no different from a boxer or a wrestler. I think he lost about 1 kg.
It was quite often he had to resort to the sauna to loose the last grams.

 

[jason_mazzy]

Any ideas for getting thinner? I'm already huge. Not ripped but huge. I'm 6"3 and about 180 or 90 pounds.

that aint huge. i was 240 at 12% bf at 6'. at your height 210 would be great toned

 

[Mr Insane]

Word of caution, if your shoulder starts to hurt, take it easy. Last Friday, mine started to ache, so I stopped lifting heavy weight.
One of the guys I work with had to have surgery around half a year ago.

 

[BUDOKAI]

im 14 and weigh 155lbs and im 5-11" is that good?

 

[InfiniteeZ]

Thanks for the tips man, great stuff! Perfect timing too I was looking into getting back into working out after not doing it for about a year now. Thanks again Jason!

 

[MelonSnapple]

that aint huge. i was 240 at 12% bf at 6'. at your height 210 would be great toned

Oh well I'm pretty big compared to most people.

 

[jason_mazzy]

bump

 

[jason_mazzy]

Bump for the young men asking about exercising again.

 

[sammyblp]

Hi, I have a fitness question. I have just turned 15, but I have been lifting for a while. I am currently 5'10, 155 pounds. I usually work on my chest, triceps and biceps, but lately I have been mixing in a few other upper body things, like the lat pull-down (wide grip). I don't like to work my legs, because they are naturally strong. My current max bench is around 200-210 pounds, and I'm very strong for my age. Although I have big biceps, triceps and massive pecks (no bullshitin), I still have very skinny shoulders. How would I go about getting broader shoulders? I want to get a v shape upper body, but my shoulder are just not that broad. I also eat a ton. Any suggestions?
This is a pic of me about a year ago, so I was probably around 14:

I may look a little skinny in the pic, but I'm really not skinny, just my shoulders aren't very wide. How can I get broader shoulders and a v shape without putting on too much weight?

 

[jason_mazzy]

I would suggest: Military press, Arnold press, side lateral dumbell raises, reverse flyes or cable flyes, and upright rows. Upright rows are best achived 1 set wide on set narrow. go wide on the bar 1st and lift as close to the body in an upright manner fully contracting the side delt. next set work inwars till your hands are about 18 inches apart activating the front and side deltoid groups, once again lifting as close to the body as possible.


You wanna do reverse cable flyes because you want to shape the rear delt heads. They are the weak link in may pro body builders game. You build it now you'll be a beast.