Best Exercises For A Teenager To Build Muscles?
What sorta of Exercises should i do?
Is it better to do fewer sets with lighter weights, or less with heavier weights?
(Eg, is it better to do Three sets of 15 with a 20kg weight, Or Three sets of 10 with a 30?)
And also what sort of a diet would i need to eat?
Thanks a lot 
Here is a sample beginner workout.
Mon(back) – pull ups, bent over rows
Tues(chest) – Bench press, incline press
Wed – Cardio
Thurs(arms) – Bicep curls, hammer curls, tricep extensions, tricep kickbacks
Fri(legs) – Calve Raises, Seated Calve Raises, Seated Leg Press, Hack squats (sled), Hamstring Extension
Sat- Cardio
Sun – Rest
Look up proper form for each exercise. Start off slowly. By that, I mean to not go 100 percent. Build up over a month or 2 to get to 100 percent. Do 3 sets of 6-8 reps for each exercise. You should be struggling by the last rep in the 3rd set. Increase protein intake a lot. Increase caloric intake as well. Many bodybuilders say you should eat 1-1.5 g of protein per pound of bodyweight. That’s probably too extreme. I would advise you to try to eat 100-120 g of protein. Increase your caloric intake to maybe 2500-2800 calories. Eat healthy, nutritious foods. Bty, in case you are wondering why some of the other guys wrote about different workouts, the reason is that there are many ways to build muscle. I have no doubt that the workouts work for them (and probably would for me too). There are several ways to work muscles. You will learn as you become more invovled with lifting. Good luck.
Lower reps with heavier weight will build muscle faster. A good system I have always used is do a light warm of 12 reps. Increase the weight and do 10 reps. Increase the weight again and do 7 reps. Increase the weight and do 5 reps, then small increase and do 4 reps.
You should be struggling with the Weight on the last reps of the 7, 5, and 4 reps. Tho 7, 5, and 4 reps are where most of the muscle will be torn down and rebuilt. Increasing the muscle mass for that muscle group.
Remember though that rest for that muscle group is just as important. If you work out chest, triceps, and neck on Monday, give them a few days off before you work that same group of muscles again. Do biceps, forearms, and back the next day. Follow that up with a leg routine the next day. You can work abs everyday though, its is one of the only muscles in the body that you can work every day. Take a day off after that and then start the routine over.
Make sure you are alternate the exercises you do every few weeks, or change up the days you work what muscle groups. This change will help the muscles not plateau so quickly.
As far as a diet. As far as bulking up, I highly suggest you increase your calorie intake. Eat peanuts or a peanut butter sandwich for a snack every other hour. Then eat a high protein and carb breakfast, lunch, and dinner. Breakfast add a few blueberries also, either raw or in a muffin or such.
Heavier weights are probably best for muscle building whereas the lighter weights I think are better for toning up.
In terms of the amount of reps and sets you do, they’ll come down to how fit you are at the moment and how many your comfortable with doing without putting your body under too much strain.
Diet wise, I’d say eat loads of protein which is great for muscle building…such as red meats. But don’t overdo it, cause they’re also great for weight gain.
(This is all just my personal oppinion, so I wouldn’t gaurantee everything to be 100% accurate…although there are some great sites on the internet with good resources for teenagers looking to increase fitness and strength)
To be honest – buy a pull up bar (attachtes to your door) and spend a few weeks doing pull ups, push ups, squats and stuff just start shocking your muscles into place.
Then if you have access use lightweights and get on a workout programme. maximum weight (as a teenager) you should use is 20kg.
And thats pretty heavy anyway.
So find some light weights, get a programme and go from there.
It will take a good six weeks before you see reults but after that it flys by. Good luck.
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