В каком возрасте начинать заниматься бодибилдингом, как тренироваться и пример программы тренировок.
Поэтому мы увидим ответы на вопросы, которые нам задают чаще всего, например, мешает ли бодибилдинг росту или замедляет рост, в каком возрасте мы можем начинать, как тренироваться, и есть конкретные примеры программ, к которым нужно адаптироваться. каждый.
Мифы о бодибилдинге для подростков
1- Силовые тренировки не дают вам расти
Это то, что мы, к сожалению, слышим чаще всего, будто баскетбол растет!
Размер, которого вы достигаете в зрелом возрасте, определяется генетически и не может быть изменен никаким образом. Вы можете замедлить свой рост, если будете заниматься по несколько часов в день, как в случае с гимнастикой.
Независимо от того, каким видом спорта занимаются, если им занимаются разумно, без перетренированности и без особых усилий, он способствует росту костей и, в данном случае, мышц во время бодибилдинга.
Не потому, что большинство профессионалов в мире бодибилдинга (бодибилдинг, атлетическая сила, тяжелая атлетика) совсем маленькие, эта практика мешает им расти. Мы «естественно» занимаемся спортом, к которому у нас есть предрасположенность.
Так что баскетбол не растет. Повторяющиеся удары, которые испытывает человек при приземлении после нескольких прыжков, которые он совершает на тренировках и в матчах, наоборот, не способствуют увеличению сантиметров.
Итак, вы понимаете, что бодибилдинг, практикуемый как любой другой вид спорта, не мешает вам расти!
2 – Бодибилдинг опасен
Мы регулярно слышим, что бодибилдинг опасен, особенно среди подростков, которые еще не закончили расти и еще не «закончили».
I must say that when we talk about this sports activity, we often have images of athletes carrying heavy loads, especially on their backs, as in the case of squats. Obviously, under these conditions it is not the safest sport.
But we forgot that bodybuilding is a sport adaptable for everyone, that no exercise is required, and therefore we can choose those exercises that suit us, that suit everyone, for example, to fill in ‘possible imbalances, such as scoliosis or kyphosis (which are very common) and that they are even used in rehabilitation after a limb fracture, for example.
If we compare this to other sports like skiing, soccer or rugby, a sport that is not suited for everyone, or the ski slope is the same for everyone, or a scrum is almost mandatory in rugby We have to be careful with his sport where injuries are more common than bodybuilding, which is good at preventing these accidents and improving overall fitness.
You can learn how to place your back to lift something heavy correctly and safely, you can stabilize your shoulders, which are often dislocated … The positives of bodybuilding are endless and rather should be in plain sight!
At what age can we start bodybuilding?
We can read anything and everything on the subject, as we just saw.
The reality is that there is no specific age to start bodybuilding, there is no minimum age.
Obviously, this is not the same bodybuilding that you are 12 or 25 years old, but there are no contraindications for using your body in various movements that require mobility, strength … This is what all sports do without being able to change their resistance because our “sport” allows us.
We’ve also noticed that muscles that worked during adolescence and especially during adolescence are gaining developmental potential far superior to muscles that we have never used.
On the other hand, if you played a lot of soccer as a teenager, chances are that when you start working with them, they develop faster than your upper body than you never worked during this period.
Thus, bodybuilding still has benefits in the sense that a well-structured program allows you to train a very large number of muscles and therefore develop your potential for the future.
It would also be foolish to deprive yourself of bodybuilding during adolescence, when hormones are boiling and not using the excess to progress much more than during “normal” times.
Generally, if you are not bodybuilding and not particularly gifted, you basically take a few centimeters, and during this period you feel “thin”, it again can help if you gain more pounds and become less slim!
How to train as a teenager?
1 – Where to train?
Most gyms refuse registration before age 16 and ask for parental permission in addition to the regular medical certificate.
This is pretty sad, because nothing prohibits bodybuilding under 16, like any other sport; but the absence or too few bodybuilding teachers to effectively supervise the members and therefore the youth makes this “sport” dangerous.
If you are under 16, the only solution that exists is to train at home. The minimum material to get the results looks like this:
- Weighing bench with integrated or separate resting bar
- Big bar (as long as possible)
- Two dumbbells
- Weight 100 kg (4 discs 10 kg – 8 discs 5 kg – 8 discs 2 kg – 4 discs 1 kg – 4 discs 500 g)
Personally, with this I started training, and this is enough to already progress well. Then we can gradually equip ourselves with a drawbar, a submersible station, see the upper and lower pulley if you have the budget and / or space (this stuff takes a very long time).
From the age of 16, as a rule, no room will deny you entry, and you can freely choose or exercise.
2 – Basics
There are no general contraindications to certain movements, be it squatting or deadlift. We can see children doing weightlifting learn to move with a stick (broom handle) or light weight.
The risk is the same as for everyone, namely the use of too heavy weights in the wrong style of performance, for example, deadlift with a rounded back or more or less serious injury.
When we are young, we often think that we are invulnerable, and our ego dictates our actions in training more often, so you should not allow yourself to get carried away with weight racing.
Good movement learning should be your faith, your priority, before you want to load your bars. So it’s better to play less heavy than too heavy and create a good foundation for the future, because you know that in a few months you won’t be super strong, super muscular, super dry, but with strength, persistence and willpower.
Learn to place the back arch on the deadlift, learn to control the pelvis in the squat, secure the shoulder blades on the bench press, learn to stay in the scabbard, learn to breathe during exercise…. here’s what you need to do to build your future!
3 – Exercise Selection
First rule: no exercise needed. There may be exercises that suit you, others that do not depend on the length of your muscles, the length of your arms and legs, your flexibility and mobility … Many of the factors that make certain exercises the other way around will not benefit you.
Core exercises (categorized on the site in the exercise section) are still the most effective exercises for building muscle and building strength. However, due to your age, you will need to do certain exercises, such as the jumper and / or bench press, to try to develop your ribcage.
Avoid isolation exercises that many beginners consider to be inappropriate, such as concentrated curls for the biceps or front curls. Even the most experienced athletes don’t do this!
So focus on proven exercises that work, and keep in mind that they may not satisfy you.
4 – Recovery
If there is one factor that should not be overlooked, it is recovery. When you are starting out or young, you tend to believe that the more you do the better: it is a huge mistake knowing that recovery, weekends are integral to your progress.
It’s not like doing ears and biceps every day to have them, far from it.
The “right” amount is what you need to progress.
Also, feel free to stretch as we recommend. This will help you recover and help avoid unnecessary pain.
5 – Sample Teen Bodybuilding Program
As an example, we will take a teenager who trains three times a week at home with basic equipment, namely a strength bench with a barbell for rest, a large barbell, two dumbbells and weighing one hundred kg.
Recovery times, series and repetitions are for information only. For more information, please read the following articles:
- Monday (chest, shoulders, biceps, abdominals):
Bench Press: 3 × 8-12
Incline Break: 3 × 12-15
Pullover: 3 × 12-15
Side height with dumbbells: 3 × 12-15
Oblique curl: 3 × 10-15
Hammer handle curl: 3 × 10-15
Crunch: Episode 3
- Wednesday (thighs, calves, abs):
Squat: 3 × 8-12
Front Squat: 3 × 8-12
Outstretched legs: 3 × 8-12
Calves standing on one leg: 3 × 10-15
Abdominal lining: 3 series
Oblique lining: 3 series
- Friday (back, shoulders, triceps, abdominals):
Bird with dumbbells: 3×10-15
Rigid Bench Press Grip: 3 × 8-12
Forehead Bar: 3 × 8-12
Pool Tape: 3 Series
How to eat right?
1 – is there like everyone else?
If there is a problem in adolescence and you want to take the right steps to build muscle, this is food.
Whether you live with your parents or are at school, it is very difficult to impose your will on your food choices, even more quantity if you want to weigh what you need. yes.
In general, you can already choose your breakfast and eat what you need.
It is in general meals that this gets complicated, and we can formulate some fairly simple rules that will allow you to better solve all these “problems”.
- Avoid sauce dishes, industrial products such as cordon blue, nugget …
- Avoid industrial desserts, fruit is best!
- So, we have basic foods that almost everything eats, namely meat, eggs, fish and cereals (starchy foods), vegetables … which looks like the diet we recommend.
Then all that remains is to manage the amounts for the eyes, knowing that in general the diets of protein foods will be sufficient, therefore it will be necessary to control the amount of cereals (carbohydrates) in order to know if you should more or less depending on your goals.
This will save you from unnecessary fights with your parents!
In addition to the three main meals, feel free to grab a snack, once again made up of good food! It can be a cereal and chicken sandwich, or a curd and cereal … There is an endless variety to see depending on your tastes, whether you need to transport or not snack.
2 – Question about nutritional supplements
It is not necessary to use nutritional supplements to progress, even more during this great period than in adolescence, to build muscle.
Nutritional supplements, as their name suggests, are designed to supplement your diet, which should therefore already be flawless or nearly so. They’re not magical if taking a protein powder doesn’t make you explode, and taking creatine monohydrate doesn’t make you grow a third arm, it helps when everything is optimized by a few percent.
Consume it risk-free, where we have personally selected every supplement that appears there to be of very good quality and to only have supplements that have been proven by all telling you how to best use them without falling into the trap of overconsumption, which sellers distribute willingly!
So, you’ll already make a lot of progress by following the steps we just described, both from a teaching and nutritional perspective.
If you had to take supplements first, I recommend that you read our article How to take supplements? or we ranked them in order of importance with their dosages.
3 – Weight gain and drying
When you are a teenager, just like an adult, the question arises: should I lose weight or gain weight?
We are regularly warned about restrictive diets in adolescence, growing up, or we should not skip any nutrients or micronutrients.
As we regularly explain in our articles, a drying diet to lose fat is not trivial, especially if you want to be truly dry (see my book Rudy Coya, My Secrets to Dry for more information ). This is why we do not recommend a dryer at any cost when you are a teenager.
You can make a light diet, eat several hundred calories with its content, if you are a little fat, but nothing bad, especially since it will not help you progress the other way around.
If you are thin, you can gain “weight” at the rate of no more than 500 g per 1 kg per month, as we explain in our article.
There is no point in wanting to go faster, it will only make you gain fat, something we can all do without! Remember, build the foundation for your future!
Bodybuilding and Social Life
Several questions and problems arise with the practice of bodybuilding during adolescence. This is usually a time when we walk a lot, or, unfortunately, abuse is common.
Everything is a matter of priority, choice. You need to know what you really want. If you are bodybuilding for fun, you can go out several times a week, drink alcohol, and stay awake.
Но если вы надеетесь прогрессировать как можно лучше, получить желаемое телосложение, то чем серьезнее вы станете, тем больше будет платить.
Вы можете вспомнить своего друга, который ни на что не обращает внимания и который удваивает вас «на мгновение», но первое правило в бодибилдинге – никогда не сравнивать себя с другими, важен только ваш прогресс.
Мы знали молодых людей, которые были намного более одаренными, чем мы, которые были намного сильнее нас, когда нам было 16-17-18 лет, а сегодня или нет?
Делайте силовые тренировки и стремитесь стать лучше, поэтому вам нужно «жертвовать». Можно раз в неделю выходить на улицу, можно выпить стакан спиртного. Это излишек, который не даст вам развиваться должным образом.
После прочтения этой статьи я надеюсь, что вы уже на пути к построению своего будущего, своего будущего!
Все зависит только от вас!