Strength Training- 14 year olds

jd12 · Post by **jd12** » Tue Dec 26, 2006 10:43 pm

I would like to know the best and easiest way for a teenager (boy-14 years old) to get ripped. goal is that in as short amount of time as possible (although it can be a long time if there will be results) i will be able to see muscles, aminly abs and other upper body muscles. I am already in better than average shape since i have been training for over a year and strength training for a few months (i currently use 5lb weights). Any advice on how to achieve goal of being ripped will be appreciated.

jd12 · Post by **jd12** » Tue Dec 26, 2006 10:55 pm

currently im 5' 9" 135lbs. I workout for five or six days a week with weights and about three or two times cardio. workouts usually last for an hour or so without the cardio which i usually do for at least 40 minutes. I have an Ab Lounge and so abs are quite strong and i can see some of them but not quite as clearly as i would like. I have access to an elyptical machine, treadmill, 1lb 3lb and 5lb weights, an Ab Lounge and rubber bands that are connected to a wall. Are workout good adn shoudl i keep doing the same thing or is there a different routine that will give me more results? Any help will be appriciated.

bigiz123 · Post by **bigiz123** » Wed Dec 27, 2006 2:47 pm

sounds to me like your doing extremely well, especially for someone your age, try eating healthy if your not already, also eat more protein (lean meats etc) however, because your young i dont think you can get ripped quickly, but by the time your 16 im sure you will be ripped

Boss Man · Post by **Boss Man** » Wed Dec 27, 2006 4:49 pm

Take it easy. Don't go whacking out big 6 rep maxes on anything yeah. You're 14, and doing weights causes issues with things like Bone development, as that development won't finalise to any real extent until you're 17.

Weights can effect Bone structures at your age, so if you lift, don't go nuts, know what feels like too much, and don't do that for 2-3 more years.

That's not to say you need to use 2.5kg Dumbbells, for 15 reps or anything like that, but don't try to bulk like a big guy.

Good weight lifting technique, SENSIBLE lifting levels, and a good diet will help you get started, and do it safely, because your Testosterone will play a big part right now.

jd12 · Post by **jd12** » Wed Dec 27, 2006 10:36 pm

thanks for the help but what you said made me think about something. Since i can't go overboard with weights because im 14, will it be better if i concentrate on dropping down bf% ( bf% is around 10% with the measurements test) considering i already have some muscle definition. If dropping down bf% is the best way to go then can you please specify the best (and easiest) ways to do so? Thanks for all the help.

swanso5 · Post by **swanso5** » Thu Dec 28, 2006 2:13 am

understand boss man just meant intensity wise...you could still workout 5 days a week but probably stick with a rep range and the occasional dip into 6 - 8 rep range if you have a spotter and your technique is perfect...also don't try too much on 6 rep sets

Boss Man · Post by **Boss Man** » Thu Dec 28, 2006 9:06 am

Exactly. I mean you don't want to be hammering out big 6 rep sets, on everything after you've trained for 2-3 months.

You should probably not exceed 75% maximum lifting ability. Train 5 days a week by all means, but don't start training like some 21 year old dude with 3 years lifting ability, because even if you stuck to basic novice exercises, you could still cause a risk to your Bone structures at only 14.

Lift, but not excess, is what I was preaching. You have limits at your age, and with your Testosterone levels, you shouldn't need to lift so hard you spit blood out, or something like that, as you'll get a lot of assistance from your Test.

jd12 · Post by **jd12** » Thu Dec 28, 2006 1:01 pm

Thanks for all the help. But i still have one last request. For the past year i have been reading hundreds or articles and searched for workout routines that would suit me however i did not find any that suited me. I have access to a treadmill, an Ab Lounge, 1lb 3lb 5lb weights an elyptical machine and rubber bands that are connected to a wall, so if you have the time, could you please construct a workout routine that would suit needs? Thanks for all the help.

jd12 · Post by **jd12** » Tue Jan 02, 2007 4:29 pm

For the past two weeks I have increased workout intensity and have seen some great results. I can now begin to see the bottom core muscles and i'm on way to having a 4pack and I can see more definition and more mass all over body. I suspect it has something to do with testosterone because in those 2 weeks i've grown taller by 1/2". So I have a few questions:
1) how intense should the perfect workout be?
2)Does more intensity always equal more muscle gain or is there a limit to how intense workouts should be in order to gain muscle mass?
3)how do i eliminate the curves that are where love handles used to be or at least give the illusion that they're gone (considering i don't realy need to lose fat bf% is around 10%)
4) How do i eliminate those two half circles on chest (where the abs meet the chest)?
thanks for all the help.

swanso5 · Post by **swanso5** » Tue Jan 02, 2007 7:50 pm

1 - if you feel like you could do more than just a little harder but on the flip side if you can't move for 10mins than it's too hard...it's different for everybody but it's better to go a little easy than a little too hard

2 - you can train hard but you can't train hard for long

3 - diet

4 - not really what you mean there...maybe a photo??

jd12 · Post by **jd12** » Wed Jan 03, 2007 12:08 am

I don't think you understood what i meant with the love handle question. I do not have love handles and i can't go on a diet because if i did i would probably look anorexic (i am already skinny). question was about getting that v bodyshape, i can't really explain any more and about fourth question i'll try to get some pictures. How do i post them?

swanso5 · Post by **swanso5** » Wed Jan 03, 2007 1:00 am

for v shape you need to build up:

lats
side delts
thighs

while decreasing:

waist
hips

you don't have to cut calories just eat better quality food (fruit, veg, protein, water etc)

not sure how to post them maybe send to one of those who have posted there's and they can do it for you...that's what i did

Westles · Post by **Westles** » Wed Jan 10, 2007 10:49 am

To post images go to www.imageshack.us and host your photo, then return to these forums and when posting do this [img]enterURLoftheimagehere[/img] and the picture will be displayed.

jd12 · Post by **jd12** » Sat Jan 13, 2007 6:23 pm

problem right now is that i have become so skinnny that you can see spine going down back (and you can even see the spaces between the bones in the spine) and you can see shoulders sticking out, general skinny guy stuff like that. However i did gain a few pounds (i think it was muscle gain, not sure though since i never did a pinch test) so i'm pretty happy overall. Since i'm currently not doing any back exercises i decided i should start doing some, so could someone please write down (or provide a link) of the best back exercises? Thanks for all the help your advice really did make a difference.

Boss Man · Post by **Boss Man** » Sat Jan 13, 2007 7:33 pm

For Back exercises try Exrx Muscle Directory

For photo hosting, register on something like Photobucket, and store them there, it's pretty straightforward, and only requires some kind of e-mail activiation code, I seem to recall.

Strength Training- 14 year olds

Strength Training- 14 year olds

Just wanted to add some mroe information