Many bodybuilders begin lifting weights as teens.
A good time to start lifting weights and building muscle is when you are a teenager. The bodies of teenager can recover quickly from physical stress, and because their bodies are still growing, they can gain muscle mass in a short time. Any teenager can begin to build muscle with a proper diet and exercise regimen. Discipline, dedication and hard work are the most important factors. The amount of time it takes to see results will depend heavily on the amount of work both inside and outside the gym.
Instructions
1. Make a workout schedule and stick to it. Consistency is important for building muscle. Set aside 30 to 90 minutes every other day for going to the gym.
2. Plan your workouts ahead of time. Write down your workout routine before you go to the gym. Keep a strict record of the workouts you perform--along with the number of repetitions, sets and amount of weight--to track your improvement.
3. Use proper weightlifting and training techniques. Many teenagers working out for the first time do not know proper technique. Consult with a personal trainer or your P.E. teacher to learn use the workout equipment and perform exercises properly. This will help you avoid injuries and build muscle faster.
4. Train your upper and lower body equally. This is especially important if you plan to enter bodybuilding competitions. Many amateur weightlifters train their upper bodies and ignore their legs. Neglecting the lower body creates a disproportionate physique.
5. Challenge new muscle groups and change your routine constantly. Working the same muscle groups, in the same way, over and over will cause plateaus. A plateau is what happens when your muscles hit a point at which they are no longer challenged. As a consequence, you begin to see more modest results. To maintain steady growth in size and strength, you must frequently challenge your muscles in new ways by doing a wide variety of exercises.
6. Get plenty of rest. Rest is one of the most important elements in building muscle. Muscles get bigger by repairing themselves during rest. Get a full eight hours of sleep every night and allow your muscles to rest least 24 to 48 hours between workouts.
7. Eat a proper diet, consisting of protein, fruits, vegetables and complex carbohydrates. Adequate and balanced nutrition is essential for muscle building. Teenagers need even more nutrients than adult athletes, because their bodies are still growing. Eat 3 to 5 well-balanced meals a day, and snack on protein bars, protein shakes or pieces of fruit in between meals. Good foods to eat: eggs, oatmeal, natural peanut butter, green vegetables, and berries.
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