Weight Training Tips for Teenage Boys: What Works, What to Avoid

Working out and lifting weights is an always popular pass-time for teenage boys. Many see it as a popular and harmless hobby. The trouble with this viewpoint is that beginning a weight training regimen can cause harm if it isn't done properly, and committed to. Weight training is different for all people, but most especially for teenage boys. Use these tips when bulking up to make sure muscle mass is added safely and without injury.

1. Make sure that weight training is something you see as a long-term commitment. Weight training isn't merely a hobby, but is part of an overall lifestyle change that requires proper diet and exercise. It can reshape your body, mind, and even metabolism. A sudden change in body shape can be traumatic. Bulking up means making a commitment to staying in shape. Losing muscle mass turns to pudge if it isn't maintained through a healthy diet and proper exercise.

2. Determine what type of workout works best for you. Home gyms work well for people who don't have workout partners. Resistance weight training doesn't require a workout partner to spot, and can offer the most flexibility and convenience for many. Gym memberships generally allow for ready made spotters with just a simple request for help, plus offer trainers and other experienced lifters who can give you tips and ensure you are using proper form to avoid injury.

3. Determine your overall goals. Are you trying to put on mass? Are you trying to tone up some pudgy areas before bulking up? If you are thin, and you are attempting to bulk up, it is important to increase your caloric intake and avoid too much cardiovascular exercise for the sake of burning calories. You might consider a protein supplement or other supplements to help with your weight gain goal if you are having difficulty in this area. For those trying to lose weight, don't go very heavy on weights or attempt to bulk up until you have lost the excess baggage through cardio work. Otherwise, the increased muscle mass below the fat will make you look fatter.

4. Research specific exercises, paying close attention to proper form. Ask an experienced lifter or trainer to watch you at least a couple of times, and give you pointers on improving your form. Bad form causes pain, torn tendons and ligaments, and other injuries (some of which can't really be fully repaired). Heavy weights with fewer repetitions build bigger muscles faster. Lighter weight with more reps tone and define lean muscle mass without packing on too much bulk.
5. Make sure you take in more calories than you burn. If your body burns all the calories you take in, no calories are left for building muscle. Make sure that you are taking in enough protein - about 2 grams of protein per pound of body weight per day is recommended to gain muscle mass.

6. Stretch before all workouts. Stretch your entire body, and focus on the muscle groups you will work that day. Stretching releases synovial fluids in joints to lubricate and decrease the chances of injury and pain.

7. Don't work your entire body every day. Split your workout into muscle groups. Common divisions call for working back and biceps together, and chest and triceps. Legs and abs can be grouped, or done on separate days. Giving muscles time to rebuild after you tear them down lifting weight is what makes them bigger and stronger.

8. Seek a physician's advice before you begin any workout regimen. Keep in contact, and get regular checkups. Check any irregular aches or pains swiftly, and follow doctors orders as to healing time. Don't overwork your muscles or joints.

9. Avoid the use of steroids and other get-big-quick scams. Hard work, heavy weight, and commitment are the only legitimate ways to get big muscles. Steroids are unhealthy and cause a host of other problems including "roid rage", severe acne, addiction, and can even shrink your testicles.

10. Get plenty of rest, and stay hydrated. Working your body that hard requires giving it additional rest to recover. Further, all body systems and functions require water to work efficiently and properly. Dehydration causes headaches, dizziness, nausea, shakiness, and many other problems, so drink water and electrolyte drinks to stay hydrated and balanced.

With proper consideration, planning, training, and commitment, weight lifting can be a healthy life activity to undertake. weight training can help teenage boys gain self esteem, confidence, focus and discipline, so long as care is taken to ensure it is done properly.