Weight Training for Teenagers (part 2)
by Mick Hart
Try to make the routines fun, not an ordeal. Never force youngsters to train against their will. They can do all free standing exercises, flexibility exercises, plus the learning of sport skills and the related sportsmanship and team work required in such sports. Weight training exercises should as we said in part 1 be light to medium and avoidance made of the potentially dangerous exercises such as dead lifts, heavy cheat bent over rowing, cheat barbell curls and the spine busting bending heavy low squats.
Weight training can cause spinal injuries, so a lifting belt should be worn at all times. I would recommend exercises such as light barbell squatt to parallel and presses behind the neck to start off with. The bar should always be padded and never bounce the barbell on the spine area at the back of the neck. Bench presses are also an important exercise, but always under the watchful eye of a spotter as it has been known for bars to drop on lifters necks causing death, so NEVER carry out Bench presses alone.
The majority of dumbbell exercises are no problem at all, but always make sure the collars are secure. Lying triceps stretches for the arms and standing lateral raises for shoulders. While performing sit ups for abs, stick to the crunches version, keeping the knees bent and aim for fitness by encouraging high repetitions. Sometimes forgotten at this age is hygiene, so train in clean clothes and footware which will help to avoid infections such as atheletes foot.
WEIGHT TRAINING THE OVER 14's The safest and recommended age range to begin with weights is over 14 years old. Virtually any excercise can be carried out except over heavy dead lifts or barbell rowing, which can be painful on the lower back and heavy squats which can lead to knees problems as well as hip problems later in life.
Now is the time to increase exercise routines and muscular development will soon be visible. Normal warm up exercises should always be observed to avoid any back or muscle injury. Pay attention to style combined with a full range of movements, and encourage participation in sporting activities such as gymnastics or martial arts. A trainer must be vigilant at all times and he is fully responsible for any teenagers health and safety.
THE UNDER 14s ROUTINE Begin by warming up with running on the spot, twists, knee bends and arm swings and then start with the 1st exercise. Ex 1: Press behind neck with barbell. 8 to 10 times, twice. Ex 2: Half squats to bench top with barbell. 1 set of 12 reps for the legs and lungs. Always use Squat stands and Teenagers must always train witha spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 using a light weight, which helps chest expansion and always use after squats while still out of breath.
Ex 4: Barbell bench presses 1 x 10 reps, have a spotter close 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 you can add more sets, great to get to grips with 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.
TRAINING ROUTINE FOR THE OVER 14s Dont forget to warm up Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time ensure you go right down full range, but don't bounce at the knees. Make sure a spotter is close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight isnt so important, light to medium is enough, the main objective being to develop 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 quite heavy weights as this is a reasonably 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 max stretch, always a must in calf training.
Don't force the poundage's, just be satisfied with slow, but sure progress. Optimum health habits and a good diet should be encouraged. Young bodybuilders must have sufficient rest and relaxation throughout these important years of mental and physical growth. Try to encourage the habit of eating nourishing foods, plenty of proteins, vegetables and fresh fruit. When youngsters are not actually training, encourage them to become involved in a wide range of other hobbies and pursuits.
Author: Mick Hart... a genuine bodybuilding and anabolic
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