Building Muscle Fast: 3 Steps for Teens to Gain Muscle Mass through Weight Training

07. Oct, 2010 0 Comments

Most parents dissuade their teens from trying to develop their muscles due to the misconception that Building muscle fast through weight training can stunt growth. The fact is this type of training is effective in building fitness in teenagers.

Here is an effective formula on building muscle fast that can be accomplished in 3 simple steps: 1. Weight training, 2. Muscle building diet and 3. Learn from experts.

First step: Weight Training

For you to get started on this here’s a guideline to point you in the right direction:

• Younger teens must start with moderately heavy weights while older teens may go for heavier weights.
• When trying to build muscle fast, cardio is essential however you must take care not to overdo it. You can spend 10 minutes at least on cardio training before starting your weight training. Doing more than 10 minutes may cause your body to burn up muscle for energy.
• Train with low weights and high reps: preferable 10 to15 reps each set.
• Compound multi-joint exercises are ideal to building muscle fast. These exercises may include: deadlifts, squats, bench press, pull ups and pushups.
• Make sure that you pay attention to your whole body and don’t just center on a particular muscle group: develop your legs, back, arms and chest.
• If you are into a particular sport, you may add a specific training routine to build up muscles you need to excel in your chosen sports.
• Eat protein rich foods, and take multivitamins and minerals. Drink lots of water to keep you hydrated as you try to build-up your muscles fast.

Second step: Muscle Building Diet

Teenagers are prone to not eating healthy foods. It could be difficult to maintain a healthy diet while attending school, worrying about tuition and homework and now building muscle fast. However, all you must learn is which food are good to eat and which are not then discipline yourself to stick with the healthy ones. You can indulge yourself once a week though.

Third step: Learn from Experts

When it comes to building muscle fast, others before you have done it all: made mistakes and learned their lessons. You can save yourself from having to go through a trial and error process by learning how experts did it.