**Bodybuilding Basics For Newbies**
This is an article written by layne norton natural pro bodybuilder which should answers pretty much all the basic questions a new teen can have to bodybuilding.Hope it helps!
*How Do I Get Started?*
As simple as it may seem, this is a valid question. I started lifting using sand weights in my parent’s basement. Obviously there was a limitation to how much I could do, but I still made decent gains for the first 6 months using very basic exercises.
Eventually my parents bought me a weight bench and some free weights so I could do more, but eventually I outgrew that as well. I made my way to my local YMCA and lifted there for the final 3 years of high school.
Quite simply, if you can afford a gym membership or your parents are willing to get one for you, and you have a means to get there, then it is definitely worth it in my experience. You will have a greater variety of exercises and typically a much better atmosphere to lift in.
Some people however do prefer to lift alone in a garage or basement and there is nothing wrong with that, but you will not have access to as many exercises as you will in a gym.
Most gym memberships are anywhere from $20-40 per month. Some may be more, but you should be able to find a good gym in most areas for around $30/month. Some give family discounts so if you can convince your parents to sign up you can probably save some money.
If your parent’s won’t get it for you, then mowing a lawn or two on the weekend will easily cover the money you need for the membership. Another option is to ask for a membership for your birthday or Christmas. Many parents (not all) will be happy to oblige a gym membership that will help keep their child in shape as opposed to a gift such as an XBOX 360.
*Where Do I Start With Training?*
This is truly a difficult question to answer. Quite honestly someone with no training experience will start making gains using almost any kind of routine.
Essentially when you weight train and make the muscle experience a load it is not familiar with it will be forced to adapt to handle that load. This means increasing how many muscle fibers you recruit during the lift and also increasing the size of the muscle. It’s always good to start with a structured routine however.
Current scientific evidence suggests that training each body part multiple times per week is superior to training each body part only once per week. I have also found through experience that this is true as well. Many people will say that you will experience overtraining by training each body part more than once per week, but this is largely untrue.
When you first begin training a body part multiple times per week, you will be very sore and may find that you are mentally fatigued as well. Many people will point to this as a sign of overtraining, but it’s really not.
In the short term you may be slightly over trained, but after a few weeks of training each body part multiple times per week, you will have adjusted and will find that your strength increases quickly and that you do not get nearly as sore after each bout of exercise.
This phenomenon is called the Repeated Bout Effect (RBE) and is well documented in the scientific literature. Training each body part once per week can still be effective as a beginner, but I believe that training each body part 2x/week will provide you with much better strength and size results over time.
When you train a muscle with weights, the muscle grows to adapt to handle the load. The way a muscle grows is by increasing its rate of protein synthesis.
By increasing the rate of protein synthesis, the muscle makes new contractile proteins and incorporates them into the muscle tissue to make it stronger and larger over time.
After a bout of resistance training, protein synthesis in skeletal muscle remains elevated approximately 48-72 hours at the longest. If the muscle is only trained once per week, then it will only be making new muscle tissue for 2-3 days post exercise. The rest of the week (4-5 days) it will be just sitting there, not growing. You might as well hit it again and maintain the growth response!
*What Kind Of Split Should I Use?*
When you begin training I believe that an upper/lower split is probably the best way to do things. It is simple and yet effective. Even after 5 years of training I was able to make really good gains in my early 20s using a 4-day upper/lower split. There are a few different ways you can set it up for example:
Monday: Upper
Tuesday: Lower
Wednesday: Rest
Thursday: Upper
Friday: Lower
Saturday and Sunday: Rest
This gives you weekends off so if you have a job you don’t have to worry about training on the weekends when you work.
However, if you find yourself pressed for time during the week (if you play a sport after school for example) you may want to train on Saturday and Sunday and then pick two other days during the week to train when you are less busy.
This split allows you to hit each body part 2x/week but also allows you 3 full days off to recover physically and mentally from training.
*What Exercises Should I Use?*
When you start training it is a good idea to do many of the ‘core’ weight training exercises with free weights and learn how to execute them properly.
Not only are these exercises important, they are usually require the most technical skill and it’s important to understand how to execute them properly from the beginning or you will likely develop poor habits that will lead to injury later in your career. As you learn proper form with free weights you can add in other machine or cable exercises that don’t require as much technical proficiency.
Here are a few exercises for each body part that I recommend learning how to perform correctly.
Legs:
Squats
Front squats
Deadlifts
Stiff legged deadlifts
Standing calf raises
Back:
Pullups
Chin-ups
Barbell rows
Dumbbell rows
Dumbbell pullovers
Chest:
Barbell press
Decline barbell press
Incline barbell press
Dumbbell press
Decline dumbbell press
Incline dumbbell press
Dips
Incline/flat dumbbell flyes
Shoulders:
Seated or standing barbell military presses
Seated dumbbell military presses
Upright rows
Front/side/bent over lateral raises
Arms:
Barbell curls
Dumbbell curls
Skull crushers
Seated triceps extensions
Do not be afraid to use machines and cables as they can be very beneficial but you do not want to use them as a crutch for not learning how to properly execute free weight exercises.
*How Much Volume Should I Use?*
‘Volume’ refers to how many sets you perform in a workout. When you first begin training you can get by on low volume and still make very good gains. For people who are new to training I definitely recommend starting out lower volume.
As you progress and your gains begin to stagnate you will gradually have to increase volume in order to keep providing new stimulus for the growing muscle. You have to keep in mind that the point of a muscle growing is so that it can adapt to a load and better handle it.
Once the muscle has adapted to a load, it will not initiate the same growth stimulus in response to the load. And thus you will need to continue to ‘overload’ the muscle in order to keep making it grow. You can do this a few ways. The most common way that people think about ‘overloading’ a muscle is by using more weight and this makes sense.
As you keep lifting, you will get stronger, and keep using heavier weights which will keep causing the muscle to grow. However, you can only get stronger up to a point and as your strength begins to plateau, so will your muscle growth if you only focus on the strength aspect of overload.
What many people forget is that volume is actually another way to overload the muscle. Adding extra sets to a workout with the same weight you may have been doing will still be significantly more different than what the muscle is used to and will force it to adapt by growing.
For example, if you have been training with dumbbell presses and have worked up to using 85 lb dumbbells for 3 sets of 8, but you’ve found that your strength has stagnated for a few weeks, you might try adding 2 more sets of that exercise… or a few more sets of another exercise or even adding in a totally new exercise.
This is a new stimulus and your muscle will be forced to adapt in response to it. Therefore, beginners can usually get away with low volume, but after about 6 months to a year when strength gains start slowing down drastically, it will be time to start adding in more volume and possibly start using various intensity techniques like negatives, forced reps, supersets, and drop sets.
I do not think there is any type of set amount of volume one should follow but in terms of useful guidelines I believe the following is a good place to start:
BEGINNER TEEN (Less than 1 year of consistent training)
Quads: 3-5 sets/workout
Hamstrings: 2-3 sets/workout
Calves: 3-4 sets/workout
Back: 4-6 sets/workout
Chest: 3-5 sets/workout
Shoulders: 2-4 sets/workout
Biceps: 2-3 sets/workout
Triceps: 2-3 sets/workout
INTERMEDIATE TEEN (1-3 years of consistent training)
Quads: 5-7 sets/workout
Hamstrings: 3-4 sets/workout
Calves: 4-6 sets/workout
Back: 5-8 sets/workout
Chest: 5-6 sets/workout
Shoulders: 4-6 sets/workout
Biceps: 3-5 sets/workout
Triceps: 3-5 sets/workout
ADVANCED TEEN (3-5 years of consistent training)
Quads: 7-9 sets/workout
Hamstrings: 4-6 sets/workout
Calves: 5-7 sets/workout
Back: 7-9 sets/workout
Chest: 6-8 sets/workout
Shoulders: 5-7 sets/workout
*How Many Repetitions Should I Use?*
Every rep range from 2-20 (and even higher in some cases) has merit and there are benefits to every range. Lower reps help develop overall strength and more actual contractile tissue while higher reps pulls more fluid into the muscle tissue and trains the muscle to store more glycogen.
*What Is Glycogen?*
Glycogen is the principal stored form of carbohydrate energy (glucose), which is reserved in muscles. When your muscles are full of glycogen, they look and feel full.
Mid range repetitions combine a bit of both, so it is important to use all rep ranges and reap the benefits of each.