Sports Fitness and Nutrition

In Part 4 of this series, we'll examine the following topics: choosing the proper exercises, executing proper form to avoid injury, and training frequency.

The Proper Exercises

As we learned in Part 3, the professional or national-level bodybuilder routines found in many health and fitness magazines can lead a teen or inexperienced adult down a path of poor exercise choices. Teenagers (and, in fact, any beginner) should instead focus on basic free weight and multi-jointed exercises.

The use of too many machines, cables, and isolation movements are unnecessary. They will lead to minimal gains (if any) compared to the basic core exercises. So ignore the magazines that tout isolation movements and avoid the vast array of machines and cables in the gym. When the time is right, these options will be there. To build a strong foundation, however, it's best to start with basic exercises.

Here is a list of some recommended exercises for teens, broken down for each body part.

Legs

• Squats
• Leg Presses
• Leg Curls

• Leg Extensions

Chest

• Incline Bench Presses (barbell or dumbbell)
• Flat Bench Presses (barbell or dumbbell)
• Dips or Push Ups

Back

• Barbell or Dumbbell Rows
• Dead Lifts
• Pull Ups

Shoulders

• Overhead Presses (barbell or dumbbell)
• Side Lateral Raises
• Rear Lateral Raises

Arms

• Curls (barbell or dumbbell)
• Preacher Curls
• Dumbbell Triceps Extensions
• Close Grip Bench Presses

Calves

• Seated Calf Raises
• Standing Calf Raises

Abs

• Crunches
• Knee Raises

Click here to find the exercises listed above along with useful tips and short videos.

Executing Proper Form to Avoid Injury

A common mistake made by teens is to load far too much weight onto a bar and attempt to max out or see how much they can lift for a one-rep maximum. This type of training is useful only for seasoned power lifters. Teens do not benefit from doing single-rep sets. Quite often, such attempts lead to poor form and execution of the exercise, which in turn increases the already elevated risk of injury associated with such an attempt.

A teenager's muscles grow stronger much more quickly than their tendons and ligaments do. Therefore, the goal is to build strength and size but not at the expense of injury. The weight lifted is simply a means to an end in relation to the goal - building strength and muscle mass.

Rather than maxing out and taxing the tendons, ligaments, and joints, I suggest performing a set while using perfect form and remaining under control for 8 to 15 reps. This will stimulate muscle growth safely. Plus, you'll be amazed at the results you get by using less weight when combined with perfect form.

I cannot overstress the importance of not "bouncing" the weight or taking advantage of momentum in order to move the weight. Use slow, controlled movements that focus directly on the muscle being targeted, and do not draw upon secondary muscles to complete a repetition. These are the keys to developing proper form, avoiding injury, and reaping the most muscle-building benefits.

Training Frequency

How long should a training session last? Mass and strength-building routines should last roughly an hour. How often you train each muscle group depends upon the intensity and the load under stress from each session. Still, every 5 to 7 days is a rule of thumb. For example, if you train your legs on Monday, you should rest them and not train them again until Saturday (5^th day) or the following Monday (7^th day). Abdominals and calves can be trained more often.

The biggest misconception that teens (and even some adults) have is that your muscles grow in the gym. You don't become stronger in the gym either. Did you hear me? Yes, that's right. You do not get bigger and stronger because you go to the gym and lift weights, no matter how many hours you are there.

You become bigger and stronger because you go home, eat a well-balanced diet, and get enough rest. Quite frankly, you grow when you are sleeping.

In Part 5, I will discuss some guidelines for following a well-balanced diet, as well as the importance of adequate rest and bodybuilding supplements.