It is no secret that it is much easier for thin teenage boys to pump up and create an athletic body than for men after 30 – at the age of 13-14 to 18-20 years, the level of hormones responsible for gaining muscle mass and muscle growth reaches maximum values.
During this period, the growth zones of bones are open – which facilitates the task of expanding the shoulders and strengthening the skeleton. However, doing a heavy exercise program raises testosterone levels – and stops body growth in height. How to train a teenager to gain weight?
How can a teenager gain mass?
Exercise is the first rule of gaining weight and muscle mass for teenagers. Regular exercise strengthens the bone structure, has a positive effect on hormonal levels, and also helps to feel much more confident in everyday life.
However, it is important to remember that strength training at an early age can negatively affect the overall growth of a teenager. The training program in the gym for guys under 18-19 years old should not include heavy exercises with a barbell that have a vertical load on the spine (primarily squats).
In other words, teenagers can engage in functional training (exercises on the horizontal bar, body weight exercises), active sports (basketball, swimming) – and also pump the press. With a high calorie content and proper nutrition, this will help you quickly gain weight.
Body types and workouts
There are three key body types that determine the rate of weight gain (and the ratio of whether muscle or fat is gained). Ectomorphs are characterized by high stature, general thinness and thin bones. Endomorphs – rounded shapes and a tendency to gain fat mass.
In turn, mesomorphs are genetically lucky people who have an athletic physique by nature. The muscle building strategy for teens of each of these body types has its own characteristics – and also requires different amounts of calories.
How to pump up the press?
The most honest answer to the question of how to pump up the press is to start pumping it for 10-15 minutes every day for 8 weeks. It may not be that “magic 5-minute workout” – but it works once and for all.
Plus, a pumped-up press requires a serious attitude to nutrition and regular aerobic training – however, it all starts with proper posture and the ability to involve various sections of the muscles of the body in work.
You can start pumping the press at any age – this not only strengthens the abdominal muscles, but also creates the habit of regularly exercising. Of particular importance, in this case, are static exercises – first of all, the bar and the vacuum of the abdomen.
Does heavy strength training affect growth?
Heavy strength training harms adolescent growth for two reasons. First, barbell exercises put a vertical load on the spine, literally squeezing it. Secondly, a sharp release of testosterone into the blood closes the growth zones and stops the growth of bones in length.
However, we are talking exclusively about heavy basic exercises (squats with a barbell, deadlift, bench press, bench press) – and about performing with a large working weight. Light exercise on machines and bodyweight workouts are much safer.
Under the age of 15-16, swimming is best for teenagers – it will easily turn a thin boy into a broad-shouldered guy. You can start strength training on simulators (or home exercises with dumbbells) at the age of 16-17, and start fully swinging with a barbell – not earlier than at 18 years old.
Exercises on the horizontal bar – what are the advantages?
Learning how to pull up on the horizontal bar is much easier with a teenage weight of 50 kg than with an adult of 70-80 kg – and perfectly performed pull-ups develop not only the muscles of the back and shoulders, but also pump the muscles of the arms (primarily biceps) and even the press.
Despite the fact that pull-ups on the bar cannot increase the physical length of the spine (a person’s height is largely determined by his genetics and nutrition during childhood and school age), they have a positive effect on posture
Workouts on the horizontal bar for teenagers
Adolescents can start exercises on the horizontal bar and uneven bars from the age of 13-14 years (in the absence of direct contraindications). The best effect for gaining mass and muscle growth will be a combination of swimming in various styles, all kinds of pull-ups on the horizontal bar, push-ups on the uneven bars, and also push-ups from the floor.
At the same time, training on the horizontal bar is especially important for thin teenagers seeking to expand their shoulders – regular pull-ups have a very positive effect on the entire muscles of the upper body, helping to gain weight and muscle mass.
Nutrition for weight gain and weight gain
Recall that muscles grow only in the case of enhanced nutrition and sufficient time for recovery. On average, weight gain implies an increase in the daily calorie intake by 15-20% – moreover, due to proper nutrition, and not due to sweets and fast food.
Of particular importance is the use of a sufficient amount of vitamins and minerals. First of all, we are talking about magnesium, iron, zinc and iodine – key nutrients that affect the energy metabolism of the body. The lack of even one of them negatively affects body growth in adolescents.
As for sports supplements, it is not recommended to take sports protein before the age of 17-18, if only because teenagers are not allowed to fully swing. In other words, they can easily get protein from normal daily food.
In order for thin teenagers to increase body weight and gain muscle mass, a combination of body weight exercises, swimming and regular pumping of the press is best. At the same time, you can only switch to full-fledged strength training with a barbell only not earlier than 18 years.