Believe it or not, the same personal organization and time management that helps you succeed in school is also important in bodybuilding. Find greater!muscle-building success with these 9 important tips!
          Nine Bodybuilding Tips For Teens
1. Plan Ahead And Execute

Believe it or not, the same personal organization and time management that helps you succeed in school is also important in bodybuilding. Because most of us are not professional bodybuilders and therefore have schoolwork, jobs, and extracurricular activities to worry about, the ability to plan and execute is the key to maintaining a consistent diet and workout plan.


The worst approach is to train "when I'm free" and eat healthy "when I can" because that type of attitude is too vague and doesn't hold oneself accountable.

Instead, plan your day ahead of time - know when and how you will train and what you will eat throughout the day. This may involve skipping out on leisure activities or preparing and packing food for the road, but the progress will be worth it. And also leave room for the unexpected by always knowing that workouts and diets will get interrupted by everyday life. How quickly and effectively you get back on track is very important.


For example, I used to plan my workouts around my classes in college, with rest days scheduled for my most hectic days. I would also wake up before classes to pack salads, sandwiches, and snacks to eat throughout the day, sometimes carrying around 3 full meals in my gym bag. It was a hassle at first, but after a week or two, it became second nature.

2. Train Properly

The gym is a place to train and train properly. That seems like an obvious and unnecessary statement, but I often see people, especially younger individuals, using the gym improperly. Some come to check out the women in aerobics classes, others come to socialize with their friends, and still others come simply to show off and display their strength and power.


While the first two groups are an annoyance to gym goers everywhere, falling into the third category can lead to serious injury. Honestly, no one really cares how much you can lift unless you can heave record-level weights because gym patrons are there to execute their own training.

Injury Prevention Articles:

*Keep Back Pain From Taking Over Your Life! - By Christopher Mohr
*Back Pain: How Exercise Can Help. - By David Robson
*Bodybuilding Sins That Cause Back Pain. - By Jesse Cannone
*Other Injury Prevention Articles...


Therefore, you should not focus so much on throwing around ridiculous weights but on lifting the heaviest weights that still allow you to maintain good form. Good form will not only allow you to avoid injuries, it will lead to gains and allow your muscles to develop proportionally.

For example, my approach to the bench press is to use a heavy weight that I can lift 6 to 8 times while keeping my grip a bit wider than shoulder width, my back flat on the bench, and my feet flat on the floor. Once I start arching my back, shifting my feet too much, or bouncing the bar off my chest, I know the weight is too heavy.



3. Train Proportionally

The bench press and different curl stations always seem to be occupied, while many squat racks and leg stations are idle. Bodybuilders naturally love to train very visible muscle groups such as chest and arms, so exercises that target these areas are the most popular. Don't fall into this trap because you will quickly become disproportionate and asymmetrical.

If you plan to compete in bodybuilding competitions, you will receive very low marks for this type of figure. Be sure to train your lower body in addition to your upper body, and don't overlook less popular muscles such as forearms, obliques, and calves. These muscles are often the difference between a good physique and a great physique. Lastly, be sure to self-assess as well as having a third party assess your development every few months.


4. Remember To Rest

Lifting weights does not cause your muscles to grow; the recovery period is what leads to gains. Too many beginners think that the more you train, the more you will grow, and this is simply wrong. The opposite is actually true, and rest is a vital component in any bodybuilder's regimen that should both be scheduled and randomly allotted based on soreness and fatigue.


When you train a muscle or muscle group, the resistance causes fibers to tear slightly. Afterwards, the body essentially repairs and rebuilds these damaged muscle fibers through protein synthesis with various available amino acids.

Protein Synthesis
The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.




Each rebuilding phase results in a slightly larger and slightly stronger muscle. These phases require proper nutrients and time, so if you constantly train a certain muscle group or don't get adequate rest or sleep, recovery is stunted.


 I personally aim for about 3 days rest for major muscle groups such as chest, back, and quads. Smaller groups such as abdominals are given about 2 days rest.


If you are a beginner, though, soreness will be markedly higher, so be sure to rest and recover even more to be on the safe side.



5. Because More Isn't Always Better

Like life in general, too much of a good thing can turn bad. The unfavorable consequences of too much training were discussed above, and the same rules apply to protein.


The bodybuilding community is known to stress (and potentially overstress) the importance of protein consumption. While it is absolutely true that adequate protein is necessary for successful protein synthesis and muscle growth, there is such a thing as too much protein.


 When involved in a training program, you should consume between 1 and 1.5 grams of protein per pound of bodyweight. Where you are should be determined by your overall goal, so if you're looking to cut down, stay towards 1 gram per pound, and if you're aiming to bulk up, consumption should be on the high end. 

Too much protein will simply go unused by the body and be stored as muscle glycogen, then fat. So if you are eating a lean protein source at every meal in addition to snacking on products such as dairy, you probably don't need multiple protein shakes throughout the day.



6. Keep Things New And Fresh

If you are just starting resistance training or bodybuilding, those first few workouts will leave target muscles absolutely fatigued. You will walk funny, perform everyday actions gingerly, and feel pain with the slightest of movements. This is good, however, as it is a signal that you are well on your way to making gains.


You want to be able to experience this 'good' pain (although not to the same extreme as when you first started) after every session, so I am a big proponent of varying workouts and diverse training techniques. The human body is naturally inclined to acclimate and adapt in order to avoid stress.



By doing the same exercises day in and day out, you are giving your body time to get used to the routine, which will result in lower and lower effectiveness. This is often known as a plateau, and it is an enemy of all bodybuilders.


So when you get to a point when certain exercises are too easy and you are not sore afterwards, it is time to increase the weight, vary reps, add drop sets or forced reps, or pick new exercises all together.


7. Supplements Are Tools, Not Miracles

Supplements are used to reinforce and complement a well-rounded diet and exercise program. If you train adequately and follow a clean diet, supplements can help you develop muscle, eliminate fat, generate energy, and recover.


For example, protein powders are a fast, easy, and cost-efficient way to meet your daily protein intake because it is often impractical to carry around cans of tuna or pieces of chicken. Supplements DO NOT, however, replace hard work and dedication.


Too many people have the gross misconception that because they take a certain pill or powder, they can slack off at the gym or raid the refrigerator. This type of mentality can greatly sabotage your goals because the progress lost by skipping workouts and the extra calories consumed by overeating far outweighs the benefits of supplementation.


For example, if you think that you can eat more because you are on a fat burner, consider this--one dose of most common fat burners allows you to expend about 150 extra calories a day, the equivalent of one and half cans of soda.

8. Do Your Research

The teenage body is markedly different from the adult body, and these differences must be considered when supplementing. Mainly, teenagers are still undergoing hormonal and psychological changes. Add to this the fact that the common teenage bodybuilder is a lot less informed about supplements than the average adult bodybuilder and the message is clear--be cautious and do your homework.


Do NOT simply take a supplement because your buddy, a famous bodybuilder, or the guy on the late night infomercial does. Instead, do some research. Consult a variety of sources such as medical studies, reputable magazines, and trusted individuals to see exactly what you're getting into.
Bodybuilding.com:
Supplement Guides.
Easily find the products you're looking for with our categorized ingredient pages. Get full info on each product!

Be sure to figure out what the supplement does, how it does it, the recommended dosage, potential side effects, and the ingredients, among other things. If you plan to take a variety of supplements, be sure to find out how these various substances will interact with one another.


For example, I have found through research and personal experience that some casein protein combined with an L-Glutamine supplement at night helps me recover more effectively and feel renewed for my morning workouts. So the more you know, the more effective your supplementation will be.


9. Do It For Yourself

The last piece of advice I want to impart on teenage bodybuilders and all other readers is probably the most important and overarching piece. The motivation and drive to body build should come from yourself. In other words, the diet, the training, and the sacrifices (and there will be many) should be because you want to improve yourself and push your body to its limits.



As trite as this may be, you should not start bodybuilding to impress or please others. While this may very well happen as a result of your efforts, they should not be your primary motivation.

I say this because there will be many days when you find it near impossible to get out of bed or perform that last rep. The cute girl from your algebra class won't be there to help you get through it. Success will only result if you truly enjoy what you are doing and what will result.    

  Bodybuilding Tips:

• Eating regularly and correctly is absolutely essential for getting a true bodybuilder physique.
• Take bodybuilding supplements (high in protein and carbohydrate).
• Never allow yourself to go hungry. Eat snacks in between main meals.
• Ideal : 5-7 small meals per day. If building muscle mass, include weight gain drinks.
• Macronutrient Intake
  
  Protein intake - 30-35%
  
  Carbohydrate - 40-45%
  
  Fats - 20-25%
• Drink plenty of liquid. Try to take in 12-15 glasses of water per day in summers and atlest 7-10 glasses of water per day in winter. Drink a protein shake 1½ - 2 hours before going to bed. Try to keep stress level in check by learning how to relax (Tip: Try yoga, meditation).
• Alternate two weeks of high intensity muscle strength training with 2 to 3 weeks for lower intensity       muscle endurance workout to promote both growth and strength.
• The key to your muscle workout is variation. This is the best way to avoid burnout and overtraining.
• Crosstraining is an ideal way to promote cardiovascular endurance, including walking, running,  jogging, biking, stair climbing, swimming, etc.
•  Perform whole body muscle workout atleast once a week.
•  Variation is the key to success. Increase and decrease intensity with exercise sets, reps, weight and rest - this is valid for muscle and cardio training.
• Use full range of motion and alternate reps by working slowly, moderately and then with fast pace.
•  Cardiotrain with heart rate 65-75 % of max heart rate.
•   Proper rest is essential to enhance and then maintain your natural advantage.
•   Make sure that the train body part is fully recovered before you retrain.
•   Protein intake should be equal to 1gm per pound of body weight.
•   Carbohydrate intake should be relatively high 60% of total calorie intake.
•   Limit fats to 10-20%.
•   Too much too fast is no-no! It could lead to injuries, overtraining and burnout (muscle and tendons are at risk).
•   Paitience and discipline are neccessary to reach and maintain goals. 

NOTE: Dont ever overtrain, it can slow you down, causing you to lose your motovation. overtraining can also cause injuries to tendons and muscle injuries, which can set you back. They could make you ultimately give up, so be careful.

Bodybuilding Tips For Beginners

• Choosing a gym becomes one of the foremost concerns of bodybuilding. Make sure that the gym you choose is a clean and well-equipped one, with a good ambience. A gym that is nearby to your place will save your time apart from being convenient.
• It is very important to set realistic goals for yourself. Remember, you need to strengthen your muscles, before building them. Time does not have a relation with bodybuilding. It does not count how fast you build your body, but how much you can.
• Your mental frame of mind has important connection with your body. Remember, when your mind thinks positively that you can develop, your body respond automatically.
• Finding a training partner can prove to be very beneficial. You can have healthy competition with him. It would also help in motivating you to workout harder.
• Since you are in the initial stages, explore the different exercises. It will give you an idea about which exercise works best for you. A greater understanding of your body will lead to better results.
• A frequent change in training program can act to your advantage, such as a change in the rest time between sets and exercises. Remember, to train every body part once a week.
• You must realize that every day is not the same and that some days your body would work better than the rest of the days. Do not stress out your body, when it calls for rest.
• Before plunging to weight lifting exercises, make sure you indulge in some basic warm-up and light cardio stretches. This would improve your body flexibility and also minimize the risk of injury.
• Balanced diet is also an important consideration to make during bodybuilding. Consume four to seven small meals a day. Indulge in a lot of protein and carbs diet. Taking carbohydrates after the workout acts beneficially. On the contrary, impinge on fat, sugar and salt usage. Instead, go for low-fat or non-fat products.
• Choosing an exercise routine can be advantageous. An effective workout will include legs (squats, lunges, leg extensions, leg curls and leg press), shoulders (military press, dumbbell raises and side laterals), chest (bench press, flyes and dips), back (pull-ups, rows, deadlifts and lat pull-downs), arms (ez-bar curls, barbell curls and dumbbell curls), abs (hanging leg raises and incline crunches) and cardio (for the heart).
• It is very important that you should keep breathing while performing workouts. This way you would supply oxygen to the body, which is very necessary for muscle growth.
• Proteins are the building blocks of our body. Consuming protein powder supplement or shakes can be useful in achieving lean muscle mass.
• Lastly, take appropriate rest and do not over stress your body. Remember. It the only way your body would regain back the strength for the next day's workout.

Good Foods for Bulking

Gaining muscle mass requires an increase in food intake—you can’t build muscle mass out of nothing! The process of gaining significant amounts of muscle, often referred as bulking up, means that you need to make a concerted effort to eat not only an increased quantity of food but also eat more often to ensure your muscles get a steady supply of nutrients. Bulking diets focus on energy and nutrient dense foods. Some trainers follow a “clean” bulking diet which mainly includes natural foods whereas others will consume convenience foods in an effort to gain weight. Clean bulking is preferable because it tends to result in less fat gain although will result in a greater volume of food being eaten.

High Calorie Weight Gainers
Because of the volume of food that needs to be consumed during a bulking diet you may find it more convenient to consume some of your extra calories in liquid form. This has the advantage of being portable, not requiring cooking and being less filling than solid meals. There are lots of commercially produced weight gaining drinks available but you can make your own by blending milk, natural yogurt, fruit and protein powder.

Red Meat
Red meat is commonly avoided by most health or figure conscious bodybuilders but because it is more calorie dense compared to chicken and fish, red meat is ideal when consumed as part of a bulking diet. Lamb, pork and in particular beef are all good foods for weight gain. Where possible, try to select grass fed, organic meat as this is more healthful. Red meat, in the form of jerky, also makes a portable snack. Commercially produced jerky often contains artificial preservatives and other unhealthy chemicals but these can be avoided by making your own jerky at home.

Eggs
It is common practice amongst bodybuilders to remove the yolk when eating eggs. This reduces the fat and therefore the calorie value. Eggs are very rich in protein and, if consumed with the yolks intact make, a cheap, convenient snack or meal. Eggs can be hard boiled, soft boiled, fried, poached, or scrambled. Free range eggs are the healthier option but are more expensive than battery farmed eggs.

Nuts
Nuts are another calorie dense food ideal for bulking diets. Nuts are a good food for snacking which contain protein and also lots of healthy fats. Choose raw, unsalted nuts where possible as these are generally free from harmful artificial additives and salt. Peanuts, almonds, Brazil nuts, walnuts, pecans and cashews all make portable, tasty and convenient bulking snacks which can also be added to increase calorific value of your meals e.g. chopped nuts sprinkled over vegetables. Because some people suffer from nut allergies, nuts are not suitable for everyone.

Milk
Considered by bodybuilding purists as the original bulking food, milk is a common part of many bodybuilding weight gain diets. Cheap, portable, convenient and readily available, milk is rich in calories and also essential muscle-building protein. Milk isn’t suitable for everyone—some people suffer from intolerance to lactose which may result in an upset stomach. If you use milk as a bulking food, introduce it gradually to assess its suitability or consider consuming lactose free milk to avoid any gastrointestinal discomfort.

Peanut Butter Protein Bombs

Combining healthful fats and protein, these protein bombs taste great and help ward off sweet cravings. They are quire calorie-dense so limit yourself to two a day…

Nutritional Information Per Bomb

Makes 20 individual bombs

Calories: 145

Protein: 10 grams

Carbohydrates: 6 grams

Fats: 9

Ingredients:

12 ounce jar of natural peanut butter - organic if possible, no added sugar or salt

5 scoops of chocolate whey protein powder

1 cup of low fat chocolate milk

Method:

Put the peanut butter in a large bowl and pour in the chocolate milk

Gradually stir in the protein powder to form a thick, even mixture

Spoon the mixture evenly into 20 muffin cases

Place in a freezer for 4 hours

Once solid, store in the freezer in an airtight plastic box

I like this as a satisfying night time snack. Once removed from the freezer, leave to soften for 3-5 minutes and then chop into four pieces and enjoy. Sweet, gooey and very tasty!

All About Whey Protein

The nutritional supplement market has seen a number of innovations over the last few years; the most significant being the introduction of whey protein. As recently as 15 years ago, most protein supplements used ingredients such as eggs, milk or soya which often proved to be hard to digest and also tasted awful! This all changed with the widespread use of whey-derived protein.

Whey is a natural substance obtained from dairy and was once considered a waste product of cheese manufacturer which was often fed to cattle. This is somewhat ironic as the protein in whey is one of the highest quality proteins around.

Whey protein has a very high concentration of the essential amino acids. These are necessary for muscle growth and repair which is why whey protein is usually the protein of choice for athletes, bodybuilders and strength trainers. It is rapidly digested and provides a quick supply of essential nutrients which makes whey an ideal post-workout recovery supplement, especially when combined with a quick-acting carbohydrate like glucose.

Although whey is derived from dairy and therefore contains lactose, many lactose intolerant individuals are able to consume whey protein with very few ill-effects. This is in part due to the very low amount of lactose and also because many products contain lactose digesting enzymes.

Whey is also rich in the branch chain amino acids leucine, isoleucine and valine. Known as the BCAAs for short, these amino acids are heavily catabolised or broken down during intense exercise such as weight training so it makes sense to ingest BCAAs after exercise with a view to enhancing recovery and promoting muscle growth. While BCAAs are available in capsule form, it is often necessary to consume a large quantity and a whey protein shake is a convenient way to do this.

Naturally low in fat, whey protein is also very useful for dieters. Low calorie diets often result in muscle loss as well as fat loss. Studies suggest that consuming whey protein can help preserve muscle mass during hypocalorific periods by ensuring that there are sufficient amino acids present in the diet. As whey protein is low in both fat and carbs, it contains relatively few calories which make it an ideal food is you want to lose fat but not muscle. A typical serving of whey protein mixed with water provides around 25 grams of high quality protein but only around 120 calories which makes it ideal for those looking to lose fat.

In regards to how much protein you need on a daily basis; this depends on your body size and the type of training you are engaged in. Endurance athletes need plenty of carbs to fuel their workouts so should aim for around 1.2 to 1.4 grams of protein per kilogram of bodyweight whereas strength trainers, bodybuilders and those on lower carb diets should aim for around 2.0 grams per kilo of bodyweight. It is generally recommended that protein is consumed at regular intervals throughout the day to maintain the state of “positive nitrogen balance”. This means that your body is providing the correct environment for anabolism – the repair and growth of muscle tissue.

Whey protein is available in a wide number of forms including concentrates, isolates and hydrolysates. Each form offers advantages and disadvantages which will be discussed in a later article. Whey protein is available in numerous flavours and products, for example bars, gel shots, dry powder, pre-mixed drinks and as a part of meal replacement products.

As a generally rule, when selecting a whey protein product, seek out those with the lowest number of artificial ingredients that you can find as additives such as colours, flavours and preservatives can negate many of the health benefits associated with whey protein.

Eggs ‘n’ Oats Scramble

Breakfast is one of the most important meals of the day and opinions are faily evenly split as to whetther eggs or oatmeal is the breakfast of champions. This super simple and quick breakfast combines the two and provides a low glycemic and high protein start to your day.

Nutritional Information

Makes One Serving

Calories: 413
Protein: 24 grams
Carbohydrate: 42 grams
Fats: 16 grams

Ingredients

3 whole eggs – omega three enriched, free-range if possible
1/2 cup of steel cut oats – organic
1 tablespoon of organic maple syrup (optional)

Method

Crack the eggs into a bowl and whisk them until they are well mixed
Tip the oats into the eggs and leave them to soften for five minutes
Heat a little butter or coconut oil in a frying pan
Tip the mixture into the pan and stir gently until the eggs are cooked through
Put the egg scramble onto a plate and drizzle with the maple syrup
This breakfast is also very tasty if you replace the syrup with tomato ketchup

Simple Bodybuilding Nutrition

Working out is only part of the equation for building your muscles. To repair, grow and make your muscles bigger, good nutrition is vital. You will find it difficult to build muscle unless your diet is right-regardless of how well your training is going. An effective diet for bodybuilding, as well as providing you with all the building materials you need for developing your muscles, should also be healthy.

Building Muscles Requires Energy
To build muscles you need a calorie surplus. This calorie surplus will provide energy for the process of anabolism-the building up of your muscles. You should monitor your bodyweight on a weekly basis and if you notice that you are not gaining weight, you may find you are not eating enough. If you feel you are gaining fat as well as muscle, you may be eating too much so you should adjust your intake accordingly.

Protein
Protein is broken down in your digestive system to provide amino acids which are the building blocks of muscle repair and growth. Protein comes from animal sources such as fish, chicken, dairy, eggs and beef and vegetable sources like soya and quinoa. For muscle growth, you should make sure that you consume 2 grams of protein per kilogram of bodyweight which should be spread throughout the day in approximately 30 gram portions. This will ensure you muscles receive a constant supply of amino acids.

Carbohydrates
Carbs are the fuel that will power your muscles through your workouts. Carbohydrates come in two forms: simple carbohydrates such as fruit and confectionary and complex such as rice, pasta, bread and vegetables. The closer a carbohydrate is to its natural state, the less refined it is and, therefore, the healthier it will be for you. Refined carbohydrates such as white bread, sweets, processed TV dinners and candy are high in sugar but low in essential vitamins, minerals and fibre which are necessary for your health. Although bodybuilding diets require a calorie surplus, this should come from healthy sources such as whole grains and vegetables.

Fats
Fats can be saturated, monounsaturated or polyunsaturated. This describes their chemical structure. Fat is very important for health but because it is very calorie dense, if you consume too much it may cause you to gain weight. Consume adequate good fats; the mono and polyunsaturated fats, by eating oily fish, nuts and seeds while consuming moderate amounts of the less healthy saturated fats found in red meat and dairy.

Water
As much as 70 percent of your body is made of water and every chemical reaction within your body uses water as a medium. You should aim to consume at least 2 litres of water per day plus 250 millilitres per 30 minutes of exercise. Dehydrated muscles don’t work very well and may cramp up so it’s important to make sure you are drinking enough. Caffeinated drinks can increase the volume and frequency of your urinations so you should make sure that you don’t consume too much coffee and cola as these drinks are high in caffeine.

Supplements
There are a great many supplements that you can buy that may benefit your bodybuilding. Protein powders can make it easier for you to consume adequate amino acids whilst creatine can improve your strength and muscle size. No supplement can make up for a poor diet and should be seen as an add-on to an already healthy diet. If you have to make a choice between healthy food and supplements, the healthy food should always be your first choice.

Oatmeal Protein Muffins

Muffins are not usually associated with a healthy diet but these easy to make oatmeal protein muffins are both tasty and healthy. Packed with slow-releasing carbohydrates, protein and some healthy fats, they are a great treat after workouts or a handy, portable snack.

Nutritional Information Per Muffin

Makes 4 muffins

Calories: 290
Protein: 21 grams
Carbohydrates: 15 grams
Fats: 16 grams

Ingredients

1/2 cup of plain oatmeal
2 eggs
3 scoops of whey protein – chocolate or vanilla works best
2 tablespoons of organic maple syrup
3 tablespoons of organic coconut oil or butter
2 tablespoons of ground flax seeds
1/2 teaspoon of vanilla essence
1/2 teaspoon of baking powder
1/2 cup of filtered water

Method

Melt the coconut oil/butter and add to the oatmeal. Mix in all the dry ingredients and then gradually add the water until you make a thick but pourable batter mixture.

Grease four muffin tins and then pour the mixture into the tins.

Bake in a pre-heated often for 12 to 15 minutes at 350 degrees Fahrenheit.

Allow to cool, remove from the muffin tins and then store in an air-tight container.

I often split and spread these muffins with organic peanut butter. You can adapt this recipe in a number of ways – for example by adding chopped nuts, chopped fruit or chocolate chips. Please note that doing so will increase the carbohydrate load of the muffins.