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Teenagers and Weight Training (part 2)

By: Mick Hart Carrying on from part 1, I would insist on weight training exercises being light to medium , that means no heavy low squats or dead lifts and avoid any spine bending exercise. Start off with fun type exercises without putting them through any ordeal, and never make them train against their will. Try out free standing excercises, flexibility work and teamwork skills through sporting activities.

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.

Exercise routines can be increased and evidence of muscular development will soon come clear. Always observe the normal precautions such as warming up, which prevents injuries. A full range of movements paying attention to style is the best way to exercise and recommended supplimentry sports would be gymnastics or martial arts. Dont forget that if you are training a Teenager, you are fully responsible for their health and safety.

ROUTINE FOR THE UNDER 14s Start off by warming up with some running on the spot, twists, knee bends and arm swings and then procede to the 1st exercise. Ex 1: Press behind neck with barbell. 2 sets 8 to 10 times. Ex 2: Half squats to bench top with barbell. 1 set 12 reps for the legs and lungs. Always use Squat stands and youngsters must always have a spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 using a light weight, the idea is for chest expansion and always use after squats while still out of breath.

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.

ROUTINE FOR OVER 14s As above always warm up Ex 1: Alternate dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time try to go right down full range, but don't bounce at the knees. Have a spotter standing around and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight is not important, light to medium is enough, the main idea is to encourage 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, arms and shoulders, use reasonably heavy weights as this is quite a safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and major 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 then pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for increased resistance, calves on a block to get maximum stretch, always a must in calf training.

Forcing high poundage is not recommended, just work on slow but sure progress. Encourage a healthy diet which includes proteins, vegetables and fresh fruit. At this age enough rest and relaxation is vital for their well being and the should be kept mentally alert while not training. A range of persuits and hobbies is ideal will help to keep them mentally aware on focused on training.

Article Source: http://www.lifeweightloss.com

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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