Weight Training for Teenagers (part 2)

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 above 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.

The wearing of a lifting belt is a good habit to encourage. Recommended exercises include good style full range movements such as light barbell squats to parallel, presses behind neck, but pad the bar and do not bounce the barbell on the spinal column at the back of the neck. Also try medium grip barbell bench presses, don’t bounce the bar on the chest or overarch the back. Don’t attempt limit lifts. When anyone is bench pressing there should always be a spotter around to prevent accidents. It has been know for death to occur when a bar has dropped upon the lifters neck. Never practice heavy bench presses alone.

Most dumbbell exercises are fine, again double check the collars are secure .Standing lateral raises for shoulders and lying triceps stretches for the arms. When doing sit ups for abs, use the crunches version, keep the knees bent and encourage high repetitions for fitness. Train in good clean clothes and footwear. Encourage good hygiene practices at all times to avoid infections such as athletes foot or similar unpleasant complaints.

TRAINING THE OVER 14′s
A far safer and preferable age to commence training with weights is over 14 years of age. Almost any exercises can be used again with the possible exception of over heavy dead lifts or barbell rowing, which can place the lower back into an unstable position, and heavy squats, again which may cause low back pain, knee problems and problems later in life with the hips.

Schedules can be come longer and will soon show more evidence of muscular development. The normal precautions should be observed i.e. warming up to guard against injuries and above all, pay attention to what you are doing. It is best to exercise in good style using full range movements. I would also advise participating at this time in sports such as gymnastics or martial arts. We have to stress if you take on training youngsters, then you also take on full responsibilities for their health and safety.

ROUTINE FOR UNDER 14s
Warm up with some running on the spot, twists, knee bends and arm swings. Then go onto exercise 1: Press behind neck with barbell. 2 sets 8 to 10 reps
Ex 2: Half squats to bench top with barbell. 1 set 12 reps for the legs and lungs. Squat stands must be used and the young trainer must have a spotter.
Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 use a light weight, the main purpose is for chest expansion and always use after squats when you should still be somewhat breathless.
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 and arms and shoulders, use fairly heavy weights as this is quite a safe exercise.

Ex 7: Lying triceps stretches 3 x 8 for the back and main 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 finally pumps the lower legs
Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for added resistance, calves on a block to obtain 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.

Tagged as: Barbell Curls, Clean Clothes, Dangerous Exercises, dead lifts, Doing Sit Ups, Dumbbell Exercises, Flexibility Exercises, Good Habit, Hygiene Practices, Knee Problems, Lifters, Low Back Pain, Repetitions, Spinal Column, Sport Skills, Spotter, squats, Standing Exercises, Unstable Position, Weight Training Exercises