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Teenagers and Bodybuilding (part 1)

Youth is a time of high motivation for self-improvement and the obtaining of a satisfactory self image. Conversely it can also be a time of much self-doubt and despair. For many, early life can be sheer agony. Stick insect thin or obese conditions when young send many teenagers into almost suicidal despondency, so each and every straw is grasped in an attempt to become within the acceptable norm physically; always under peer pressure. Cures for pimples and spots are sought, only to be constantly defeated by adolescent hormones working overtime.

Teenagers are often attracted to groups or gangs by clothes or habits as it gives them security, just as publicity may entice teenagers into bodybuilding with promises of quick results. Unforunately time is a great issue and visible improvements will take time and as a result seven out of ten quit within the first three months, similar to adults that diet. So the outcome of over active publicity in this field is producing alot of disillusioned teenagers.

This is truly a great pity, because the main reason for failure is incorrect training. In most if not all, that means OVERTRAINING. Bodybuilding for young people should follow a specific and gradual pattern, and I now hope to set out some of the rights and wrongs, in an attempt to bring success to a far greater percentage of young trainers. It is difficult to define a right or wrong age at which to start training with weights, although movement and exercise should naturally be encouraged at any age.

Children from the word go should be encouraged to take up Sporting activities such as running, jumping and swimming, which all help to produce fitness and help muscle development. With the correct training these skills can be learnt within one week. As well as toning their muscles, training ensures healthy lungs and cardiovascular systems. Only under these condtions can Teenagers even begin to think about taking on training with weights.

If a youngster shows real desire to train, encouragement and one to one coaching can begin. A low resistance program should be followed in the inicial stages combined with low poundage weights and any child under the age of fourteen, MUST train under a watchful and professional eye. The earliest possible age for this type of training would be around ten years of age and only the lightest weights should be used.

Repetitions on average about a dozen or so, concentrating on doing full range basic exercises with the weights fully under control at all times. Training schedules should be of short duration, e.g. half an hour is plenty. And not more than three times a week. Correct safety measures should always be followed. Warm up and taper off. Always use collars on the barbell and dumbbells and the adult coach or spotter should always be within reach, to take control of the weights at all times.

Avoid exercises such as dead lifts, good morning exercises or heavy squats or bouncing squats. On no account should young trainers use heavy weights or exercises which compress the spine. Serious bodybuilding can commece as early as the teens. Providing all safety precautions are taken, good continued progress can take place. The high energies of youth can be channeled positively into fine muscle building potential. We repeat it is unwise to practice heavy power lifts until the trainee has finished his or her natural growth potential and bones, joints and tendons stabilize.

Now training programs can begin to increase to one or two hours, three times a week. Trainers should work on controlled muscle development which could be focused on sporting activities such as gymnastics agility exercises or martial arts, just two examples of muscle put to a purpose.