Table of Contents
The Basics of Bulking Up in Your Teens – Basic Training Tips
Everyone has a different genetics, for those with smaller frames and a fast metabolism it can be hard for them to pack on weight and build up lean muscle, but it is not impossible.
In my teens, I had a relatively small frame structure so I had a tough time packing on muscle. When you are a teen you are still growing but you have hormones and energy on your side so packing on muscle is not impossible.
When I turned 17 I weighed in at 180 lbs and was 6’ tall with no guidance, I began training on my own, I read some of the classic bodybuilding books and took the exercises from there.
Where I lived there were no local gyms but my father bought a complete steel Weider barbell and dumbbell set including a cheesy bench, the barbell weight was around 405 pounds but plenty for starting off.
One of the first books I read was Arnold Schwarzenegger’s The New Encyclopedia of Modern Bodybuilding, it was one of the books that got me started and in the book, there are many old-school exercises.
A few things are pretty obvious, if you look at any of the great bodybuilders, they all had symmetry and big legs, chest and huge backs which was my primary focus, anyone who wants to pack on size needs to build a foundation. It is hard work but if you want to get huge you need to start off with the basics.
I am not going to add how much weight I used because everyone will have a comfort level but you will need to gradually increase weight and my last set was usually performing about 70 – 80 % of my one rep max
Monday –Back
- Deadlifts 8 – 10 reps 5 sets gradually increasing weight
- Dumbbell rows 8-10 reps 6 sets
- Tbar row 6-10 reps 5 sets 80% 1 rep max
- Barbell row 8- 10 reps 6 sets
Tuesday – Rest
Wednesday – Chest
- Bench press flat 8-10 reps 6 sets
- Dumbbell bench press flat 8-10 reps 6 sets
- Incline dumbbell bench press 8-10 reps 6 sets
- Decline dumbbell press 8-10 reps 6 sets
- Dumbell flys 8-10 reps 7 sets
Thursday – Rest
Friday – Legs
- Barbell squats 8- 10 reps 6 sets
- Dumbbell lunges 8-10 reps 6 sets
- Front squats 8-10 reps 6 sets
- Stiff legged deadlifts 8 -10 reps 6 sets
Saturday and Sunday Rest
What about arms and shoulders?
Most newbie’s who start working out focus on arms, forget arms, in fact forget shoulders stick to the core body parts, in fact when you workout back, your biceps are getting a secondary workout to some degree.
When you work out chest you are hitting your triceps and shoulders, but try the core exercises for three months, after that you can begin to incorporate arms and shoulders and take your workout to the next level. One thing is for sure if you are consistent and dedicated after those three months you will see results.
Proper nutrition
I performed this workout routine consistently for a full three months and managed to increase strength and add a decent amount of new muscle “19lbs”, one thing that is very important is nutrition I am not one of those who recommends eating 6 meals a day but try to eat plenty of good quality food.
My biggest staple back then was my mom's homemade peanut butter and fresh cows milk, I also ate plenty of chicken and beef.
Forget about supplements
When you are younger you may feel the need to take some sort of dietary supplement, Don’t! wait till you are in your 20’s working out in your teens all you need is good wholesome food, your hormones are raging and you have plenty of energy which should be enough, use that to your advantage and save the supplements for later on in life.
