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Bodybuilding for Teenagers (part 2)

By: Mick Hart

Try to make the routines fun, not an ordeal. Never force youngsters to train against their will. They can do all free standing exercises, flexibility exercises, plus the learning of sport skills and the related sportsmanship and team work required in such sports. Weight training exercises should as we said in part 1 be light to medium and avoidance made of the potentially dangerous exercises such as dead lifts, heavy cheat bent over rowing, cheat barbell curls and the spine busting bending heavy low squats.

A lifting belt should always be worn and must be encouraged for recommended exercises such as light barbell squats to parallel and presses behind the neck. Make sure that the bar is padded and dont bounce the barbell on the spinal column at the back of the neck. And most important of all is the presence of a spotter while bench pressing, as deaths have occured due to bars dropping onto lifters necks. Bench presses should never be performed alone.

Try out dumbbell exercises making sure the collar is secure and have a go at lying triceps stretches for the arms and standing lateral raises for shoulders. Encourage high repetitions for fitness, especially while performing sit ups for abs and stick to the crunches version, keeping the knees bent. Avoid infections such as atheletes foot by good hygiene and always train in clean clothing and footware.

RECOMMENDED TRAINING FOR THE OVER 14s On reaching the age of 14, supervised weight training can begin. The majority of weight excercises can be carried out with the exception of heavy dead lifts and barbell rowing, which can be harmful to the lower back. Heavy squats can also cause knees problems and hip problems can also develop in later life.

Now is the time to increase exercise routines and muscular development will soon be visible. Normal warm up exercises should always be observed to avoid any back or muscle injury. Pay attention to style combined with a full range of movements, and encourage participation in sporting activities such as gymnastics or martial arts. A trainer must be vigilant at all times and he is fully responsible for any teenagers health and safety.

ROUTINE FOR UNDER 14s Warm up with some running on the spot, twists, knee bends and arm swings. Then go onto exercise 1: Press behind neck with barbell. 2 sets 8 to 10 reps Ex 2: Half squats to bench top with barbell. 1 set 12 reps for the legs and lungs. Squat stands must be used and the young trainer must have a spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 use a light weight, the main purpose is for chest expansion and always use after squats when you should still be somewhat breathless.

Ex 4: Barbell bench presses 1 x 10 reps, have a spotter standing by, don't bounce the weights off the chest and use good style and full range. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don't cheat or swing the weight up. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then its ok to add more sets, great to obtain that all important six pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range.

TRAINING ROUTINE FOR THE OVER 14s Dont forget to warm up Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time ensure you go right down full range, but don't bounce at the knees. Make sure a spotter is close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight isnt so important, light to medium is enough, the main objective being to develop chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes.3 x 12

Ex 6: One arm dumbbell rowing 3 x 8 for lats and arms and shoulders, use fairly heavy weights as this is quite a safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and main bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and finally pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for added resistance, calves on a block to obtain max stretch, always a must in calf training.

Don't force the poundage's, just be satisfied with slow, but sure progress. Optimum health habits and a good diet should be encouraged. Young bodybuilders must have sufficient rest and relaxation throughout these important years of mental and physical growth. Try to encourage the habit of eating nourishing foods, plenty of proteins, vegetables and fresh fruit. When youngsters are not actually training, encourage them to become involved in a wide range of other hobbies and pursuits.

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About the author: Mick Hart... a genuine bodybuilding and anabolic steroids expert Safe Methods of Steroid Use Real "Inner Circle" Steroid and Training Advice Bodybuilding Info You Can Use Right Away
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