It's not uncommon for a teenager to want to increase muscle mass. Reasons may include improved strength, sports performance or the desire to impress a special someone. Whatever the reason, a teen must wait until he reaches puberty to have the hormones necessary for muscle building. Once that has happened, engaging in a sensible resistance-training program under the guidance of a qualified trainer will help pack on new muscle. However, consult your doctor before you begin a resistance-training program.
Step 1
Create a training schedule with the help of your coach or trainer, and stick to it to get the most benefits. Aim for three resistance sessions each week, for 20 minutes to one hour for each session. If possible, find a trainer who has experience working with teens to maximize your results.
Step 2
Warm up for at least 10 to 15 minutes before each weight-training session to prevent muscle injuries. Jog lightly on a treadmill, jump rope, pedal a stationary bike, do jumping jacks or jog lengths of your school gym.
Step 3
Stick with basic exercises such as squats, bench press, pullups, pushups, barbell curls and rowing when starting to build a solid foundation on your frame. Eventually start alternating among free weights such as dumbbells and barbells, weight machines and resistance bands to vary the types of resistance.
Step 4
Work on no more than three different muscle groups in each session, for three sets of eight to 15 repetitions per exercise. Do your quadriceps, hamstrings and calves in one session, chest shoulders and triceps in another session and back and biceps in the final session.
Step 5
Eat a balanced mix of protein, carbohydrates and healthy fats five to six times per day to help fuel the muscle growth. Choose lean meats, fruits and vegetables and whole grains and drink water regularly throughout the day. Bring a lunch to school if your cafeteria doesn't have healthy choices. Eat between 2,000 and 5,000 calories per day, depending on your activity level to build muscle, recommends Teens Health. Visit the USDA Daily Food Plan website to create an exact, individualized plan to suit your needs.
Tips and Warnings
- Perform cardio exercises such as running, swimming or cycling on your non-lifting days to keep your heart and lungs in shape. Use a spotter when lifting free weights to avoid injury.
- Stay away from chemical help such as anabolic steroids when building muscle. Avoid junk foods, fast food and soda as often as possible to keep your body lean. Stop lifting if you feel any sharp or sudden pains while you're working out, and consult your doctor.
