Whether you want to start bodybuilding to look better or feel stronger, there are some basic guidelines you should follow to get the results you want.
Unfortunately, there is a lot of misguided information out there, so it can be difficult knowing what’s legit and what to ignore. Luckily, we’ve done some research and narrowed down some of the most valuable tips that are safe for teenagers.
1. Learn proper form
You can seriously injure yourself by lifting weights incorrectly, so the most important thing you can do is take the time to learn proper form before trying to lift heavy.
To learn about proper form and technique, you can look at videos online for suggestions, but you will get the best results from having a personal trainer or experienced friend help you.
Proper form is also important to activating muscles and getting the most out of your workout.
It’s not a bad idea to learn the very basics on YouTube, and then before they become habits, go and see a coach to correct your form.
Better yet, you could start with a coach or personal trainer to get things right from the very start – but not everybody can afford that, so use the resources that you have access to and make the most of them. Take it slow, don’t start with massive weights until you’ve got the form down.
2. Make a workout plan and stick to it
If you don’t have a plan, you probably won’t see the “jacked” appearance you’re looking for. Consistency is important when it comes to the gym and you should plan to workout three to four times each week for about 20 to 30 minutes each time.
You should also plan your exercises before going to the gym. Compound exercises are recommended because they work out several muscles at the same time, giving you the ‘best bang for your buck’. Some examples are squats, deadlifts, and bench press. Again, this is where a personal trainer or experienced friend may come in handy.
3. Pay attention to your diet and supplements
Your diet can have a significant impact on your results at the gym. Protein, carbohydrates, and fats are all important for fueling your body and building muscle.
It’s recommended that teenagers consume between 0.45 and 0.6 grams of protein per pound of bodyweight and fuel up with complex carbohydrates before and working out.
Protein supplements are readily available, and creatine is another popular choice. You should always be mindful of what you’re putting into a growing body, and if you’re an adult teenager then you have some additional options. You can use this free tool to see which sarms might help with your unique fitness goals, for instance.
4. Take time to rest
Don’t underestimate the value of resting properly when training to get jacked. Resting between sets helps your muscles ‘keep up’ with the workout and taking time away from working out repairs muscle and helps it grow. To avoid overtraining, it’s recommended that you train the upper body and lower body on alternating days with rest days in between.