December 7, 2022


Its all about the Health

How to Put On Muscle Mass as a Teenager

3 min read

In this video, we will learn about how you can put on muscle mass as early as your teenage years, like proper workout and diet.

Ready to build muscles? Continue watching the video!


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In a nutshell:

As a teenage boy going out for sports or trying to impress someone special, you may long for a little extra muscle mass.
A bigger frame can build confidence and enhance performance in sports, including football and wrestling.
And your hormones at this age give you a muscle-building advantage.
Just make sure you make smart choices when it comes to your diet and workout routines.

Disciplined Eating
Just because you have these amazingly resilient young bodies doesn’t mean you can get away with poor diet choices.
To build muscle, you will need to consume protein-rich meals that consist of chicken, beef, pork, fish, or eggs.
For energy, you can pair your meat with some brown rice or whole-wheat pasta.
If you have difficulty gaining weight, you can increase your carbs slowly every meal.
Toss your fruits and vegetables into the mix that will help with fiber to complete your nutrition.

Train with a goal
As a teen, you should train for the right reasons.
Middle- and high-school students should train to increase their strength and improve their physical fitness, body composition, and sports performance while reducing their injury risk.
They should not aim to "bulk up" by trying to lift heavyweights.
A good teen weight-training program focuses on toning muscles with lighter weights and a high number of repetitions.
Bulking up is only appropriate for young adults who have passed through puberty.

Try building a solid program first with the help of a certified personal trainer (and one that’s adept at handling young trainees like you), one which will consist of bench presses, deadlifts, squats, shoulder presses, and the like.
Your trainer will be able to guide you and ensure you have the right form when performing your bodyweight routines.
You have to remember though that teens should focus more on the repetitions and pacing rather than on how heavy you can lift.
You don’t want to struggle during your workouts, instead, you want them to challenge your physicality.
Practicing with more reps will hone your body’s adeptness to motor patterns while slowly but surely building muscle mass

When you walk into a gym, you probably can’t help but gawk at the muscular physique of these seemingly professional bodybuilders around you.
Someday, sooner, you say to yourself.
However, avoid the urge to go straight to doing all the heavy lifting routines by taking it one step at a time.
It’s ok to dream big, but you should know your limitations.
If you succumb to your ego, you are unwittingly setting yourself up for disappointment, if not failure.
Worse, you can injure yourself unnecessarily, which is what happens not only to teen muscle builders.
But also to adult individuals who think hastening the process and taking shortcuts to achieve their goals will do the trick.
A good way to start your path to muscle growth is to hone your basic movements before anything else.
This means you will take perfunctory actions up a notch like carrying heavy stuff, pushing and pulling loads, holding your squats, etc.
These help you lay a good exercise foundation before you start pounding on at the gym.
From the start, you must focus on form, function, and try your best to feel movements, rather than just lift objects from point A to point B.
You will still get results, but you’ll also get better function, fewer muscle pulls and pain, and better long-term gains.
If your goal is to gain muscle, increase strength, and create a body to be proud of, you will have to push yourself beyond your comfort zone.


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