It’s never too early to stay fit. And if you or a teen you know wants to develop a ripped body, then it’s quite possible! Youth has so many advantages in fitness. You have boundless energy, stamina, and enthusiasm! But don’t jump right in and pump iron. There are certain factors you have to consider first before weight training. In today’s post, we are giving you basic tips on how to effective and safety increase muscle mass and achieve the body of you dream:
A teenage body goes through different hormonal and physiological changes. And you can maximize these changes to improve your body. During puberty, the body’s strength, muscle mass, and athletic performance increase. By training early and gradually, you can achieve rapid development.
Start by mastering body weight exercises to minimize injuries. Do not attempt to lift the weight on your own. Your body should gradually adapt to the stress of lifting weights. The key is to achieve the right form. You might want to work with a professional fitness expert to help you sculpt your body. Your trainer will present a body weight lifting plan to engage all major muscle groups. The plan should include squats, pull-ups, lunges, hip bridges, pushups and calf raises. The safest reps should be 8 to 15.
Weight and Safety
To increase muscle mass, your main goal is to promote hypertrophy. A rep range of 8 to 12 is the most ideal for achieving lean muscle mass. However, be selective when it comes to resistance. For instance, if an exercise requires 10 reps, choose a weight that will allow you to complete the reps in good form. If you don’t, you might get injured. If you can do beyond ten without assistance, it means the weight is too light. But if you can’t reach the reps, the weight is too heavy.
Also, resting between sets is a critical element for progress. Do not lift weights without resting or you’ll be too sore to go on the next day. Resting for two minutes per set allows your muscles to recover from the next set. Research shows that resting for two to three minutes increases muscle size and power. If you’re targeting smaller muscle groups then you can get away with a minute or less of rest.
Boosting Volume and Intensity
Once your body becomes accustomed to weight lifting and you’re starting to see sharper definition, then you are ready to kick it up a notch. To intensify your training, start with free weight exercises. According to University of Rochester Medical Center researchers, free weight exercises offer the best results for teenage boys training to increase muscle mass.
A word of caution, do not use free weights without assistance. Again, the right form is crucial in weight training. You will not get the desired results if your form is wrong. A trainer will help you achieve proper form and technique. At this point, you can do chest press, bend over row, bicep curls, triceps extensions, dumbbell lunges and deadlifts to intensify your training. Shoot for three sets of 10 reps.