// How to pump up a teenager?
It's no secret that teenagers are much easier to build up and create a sports body than people after 30 - the level of hormones responsible for weight gain and muscle growth reaches its maximum values from 13-14 to 18-20 years. During this period, so-called bone growth zones were discovered in boys and guys - this greatly facilitates the task of expanding the shoulders and strengthening the structure of the skeleton.
Unfortunately, strength training at an excessively young age can adversely affect the overall growth of a teenager - it is important to remember that the training program in the gym for guys under 18-19 should not include heavy exercises with a barbell that exert pressure on the spine (first of all squats). Among other things, adolescents should pay special attention to joint safety during training.
The optimal solution for adolescents who want to gain weight will be the combination of training to expand the back (primarily pull-ups and traction of the upper block), exercises to improve posture and exercises on the press with regular swimming or other active sports. Then, after reaching 18 years, it is recommended to switch to training with a barbell.
Training program for teens
Most strength exercises for muscle growth and for mass gain, performed with free weights (i.e., with a barbell or dumbbells) exert a vertical load on the not yet fully formed joints of adolescents, provoking a curvature of the spine or even stunting. Exercise on simulators and training with your own weight is much safer than squats or deadlifts with a barbell.
At the age of 15-16, teenagers are best suited for regular muscle-developing swimming - it can easily turn a thin boy into a broad-shouldered guy. You can start strength training on simulators (or home exercises with dumbbells) at 16-17 years old, and begin to fully swing with a barbell - not earlier than from 18 years old. The press can be downloaded at any age - especially under the program for the press for beginners .
How to gain weight in a teenager?
To gain weight, adolescents 13-16 years of age are recommended regular training with 3-4 approaches of key exercises with body weight - push-ups from the floor and on the parallel bars, pull-ups on the bar and squats without extra weight. Also, at least 2-3 times a week, visit the pool, devoting swimming to different styles for at least 30-45 minutes. Try to swim at least 1 kilometer per workout.
One month after regular swimming, teens can switch to a home exercise program with dumbbells - including doing exercises such as lifting dumbbells for biceps or squats. However, remember that the main point in the processes of muscle growth and weight gain is not at all mechanical weight lifting, but control over the movement and ensuring the involvement of the “right” muscle groups in the work.
Does the horizontal bar help to stretch in growth?
Learning to properly pull up on the horizontal bar is much easier with a teenage weight of 50 kg than with an adult of 70-80 kg - and perfectly performed pull-ups develop not only the muscles of the back and shoulders, but also pump the muscles of the arms (primarily biceps) and even the press. Although the horizontal bar alone is not able to help grow, it will significantly stretch in growth. Fitseven spoke about other methods of increasing growth earlier.
Despite the fact that pull-ups on the crossbar cannot increase the physical length of the spine (a person’s growth is largely determined by his genetics and nutrition in childhood and school age), they have a positive effect on posture. This is especially important in adolescence, when sitting for many hours at a school desk easily forms various curvatures of the spine.
Horizontal bar exercises
Workouts on the parallel bars and the horizontal bar (including pull-ups, push-ups on the parallel bars and other exercises) are especially important for adolescents who want to quickly build up their back and chest muscles. These workouts form strong shoulders and powerful arms (primarily triceps and forearms). In addition, on the bars, you can easily perform exercises on the abdominal muscles, performing all kinds of leg lifts and twisting in the hanging.
Adolescents can begin exercises on the uneven bars from the age of 13-14 years (in the absence of direct contraindications). The best effect for the development of the figure of a teenager, weight gain and muscle growth will be the combination of regular swimming with different styles, all kinds of pull-ups on the horizontal bar, push-ups on the bars, as well as a program of complicated push-ups from the floor .
The program in the gym
Despite the fact that adolescents can begin moderate training on simulators after 16 years, at this age it is still better to focus exclusively on swimming, pull-ups on the horizontal bar, push-ups and various exercises on the press. It is better to start full muscle pumping and strength training when the body is already prepared for the loads and knows the mechanics of the basic exercises.
Upon reaching the age of 18, you can start a basic mass program designed specifically for rapid muscle growth in adolescents. The implementation of this program with the experience of training with your own body weight (that is, with the ability to properly pull up and push up) can show a phenomenal result after a few months - up to a set of 5-7 kg of clean muscles.
Nutrition for Muscle Growth
Recall that muscles grow primarily from increased nutrition and sufficient recovery time, and not from training or taking sports supplements. Despite the fact that adolescents should start using supplements and sports nutrition (including whey protein) from 17-18 years old, schoolchildren can switch to a normal diet for muscle growth at 13-14 years old.
The basis of such a diet is the maximum restriction of unhealthy foods (fatty fast foods, sodas, sweets) and an enhanced diet with the right carbohydrates and vitamins (a large number of fresh fruits, vegetables and whole grains). Such a diet will easily help the body of a teenager not only gain weight and build muscle, but also strengthen health and immunity.
For muscle growth, adolescents up to 16 years of age are recommended above all regular regular swimming and exercises with body weight (pull-ups on the bar, push-ups on the bars and push-ups from the floor). From the age of 16, you can swing on simulators using light weights, and at 18, you can go to full strength training with a barbell.