Muscle Teen

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Muscle Teen

Written By: M&S Writers
October 16th, 2013 Updated: March 26th, 2021
Get answers to all your training and nutrition questions. This is a complete guide for teens that includes workouts and nutritional advice to help you maximize progress.

This Guide Teaches You:

About the 5 stages of puberty, and how you should train during each. What equipment is required to build a quality amount of muscle mass. Which barbell and dumbbell exercises are the best choices. What proper expectations are, and how much muscle you should be building during your first 5 years of lifting. How to properly track your progress using a tape measure. What protein, carbohydrate and healthy fats to eat to assist with growth and recovery. Which nutritional supplements may be of value to you as a teen.


Table of Contents:

1. Teen Training and Workouts

1.1. The 5 stages of puberty
1.2. What equipment is needed?
1.3. Recommended compound and isolation exercises
1.4. How to ease into training
1.5. The importance of patience and having proper expectations
1.6. How to track your progress
1.7. Training FAQ

2. Teen Muscle Building Workouts

2.1. Pre-stage 4 workout
2.2. Stage 4 prepping workout
2.3. Full Body Muscle Building Workout For Teenagers

3. Muscle Building Nutrition for Teens

3.1. Choosing between bad, good, better and best foods
3.2. Understanding the concept of calorie density
3.3. How often should I eat?
3.4. Aim for a minimum of 150 grams of protein per day
3.5. If you're not gaining weight you are not a hardgainer
3.6. A look at nutritional supplements

4. How to Fail


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If you're a teen looking to build muscle odds are you face some unique challenges and circumstances. It is likely that you lack complete control over your daily eating, and you may not always have access to the best gym equipment. 
Many of you also find yourselves to be too skinny and weak . Your body has grow in height but not in muscularity. You may feel lanky, awkward, uncoordinated and wish you could perform better at sports.
On the other side of the coin are those of you who are a little overweight. You want to look better but don't know where to start. What should you eat? How should you exercise? 
Perhaps you don't fit into either of these groups. Maybe you're athletic, fairly strong, but want to maximize your results. You don't know where to start or what to change. You're already working out and making reasonable food choices.
Regardless of where you are at, this guide to teenage bodybuilding will provide you with detailed information on how to:
Not all teens are created equal. How you approach training should depend on what stage of puberty you are currently in. Puberty is divided into 5 stages: 
Why is any of this important? Before stage 4 it is unlikely that a teen will experience much in the way of muscle growth. A Virginia Tech study revealed that teens can build muscle before stage 4, but not effectively. 1 Training before this stage should focus on strengthening the body through basic bodyweight exercises , and working on exercise form using moderately light dumbbell and barbell exercises.
There is no reason to gun it and try to destroy your body in the gym before stage 4. Learn the lifts. Build a strength base , understand what proper exercise form is, and improve your conditioning and workload very gradually.
This guide contains suggested workouts for pre-stage 4 teens, as well as for those of you who are currently in stage 4 or beyond. Before we delve into workouts, let's talk about a few important things teens should understand about training.
You do not need access to every bell and whistle in the gym to build muscle. In fact, it is possible to build a quality amount of muscle mass using only a pair of dumbbells, bodyweight exercises and a bench.
Progressive overload is very important ; or the adding of extra resistance over time. The only thing you really need to build muscle is an adequate amount of resistance. Even if you can't squat, bench press or deadlift, there are plenty of suitable exercises that can help you reach your goals.
If you are training at home , the following pieces of equipment will suffice:
If you don't have access to a weight bench, don't worry. Bench press and flye type movements can be performed on the floor. This is actually a very popular method of training for strength athletes.
Pull up bars are very cheap. You can purchase one for $10-20 at nearly any local mega store. Deluxe models run up to $30.
If you simply cant afford this, there are many things that can serve as a pull ups station. Get creative. Worse comes to worse, simply use rows instead of pull ups. There is no need obsessing over one exercise that you can't do, when there are hundreds you can do.
Used plates can typically be found on Craigslist for a very reasonable price. We have also included a muscle building workout for those of you who don't have access to a lot of weight right now. Read on for more details.
If you can train at a commercial or school gym, place your primary focus on barbell, dumbbell and bodyweight exercises. Cables and machines can be useful, but should not be your staple movements.
Here are some of the best muscle building exercises . Most quality workout programs will contain some of the exercises listed in this section.
Neuromuscular adaptation . One of the common training mistakes is rushing into training. Many teens are under the impression that more is better, and the harder they train out of the gate, the faster they will build muscle. This is not the case.
When you begin a resistance training program, the body undergoes a period of neuromuscular adaptation. This simply means that the strength gains you are experiencing come from your central nervous system adapting to the act of weight training. Your brain is getting much better at communicating with your muscles how to respond to this specific demand.
You can't rush this process. Motor units are the communicators between the brain and muscle tissue. They have a limited endurance. This means that when you start to train, they will fatigue easily. As the motor units fatigue, muscle fiber recruitment diminishes and you will feel weaker.
Over time motor units build up more endurance. This allows you to recruit more muscle fibers for a longer period of time. Greater fiber recruitment leads to more prolonged levels of strength and more effective training sessions.
Neuromuscular adaptation can take about 2 months.
Exercise form . Another reason to ease into training has to do with safety. You need to take time and practice form using moderately light loads. Rushing into heavy training before you have a working understanding of exercise form increases your risk of injury.
When you are injured you can't train. When you can't train, you can't gain.
Muscle soreness . Diving headfirst into heavy training and normal volume can create excessive amounts of muscle soreness, or DOMS . While muscle soreness is not dangerous, it can be debilitating and cause trainees to lose motivation.
As you begin your journey into lifting, understand that the point isn't to beat your body up. The point is to progress each day, challenging muscles to respond and grow.
Ease into training by following the workout structure listed below. This will help keep your motivation high, and allow you time to slowly adapt to the demands that can come from the muscle building process.
Quality gains take years, not weeks. You can't rush progress. Many teens try to improve gains by adding in additional volume and training days. This is the wrong approach.
Instead you need to focus on improvement. Try to get a little stronger each week and month.
The reality of muscle building is that 90% of teens won't make it through a year of uninterrupted training. They will lose patience or focus, and quit.
Muscle building is a process that can take 3, 4 or 5 years. Learn to enjoy your training, and trust that results are coming.
The body needs to be consistently challenged for long periods of time. This only makes sense. Time is just as important of a variety as your training itself.
Muscle building expectations . Teens that are not underweight can expect to gain around the following amounts of muscle mass each year. This is assuming they are training properly and consistently, and eating right.
You should be able to reach 15" arms within the first 24 months, and 16" arms within the first 3 years. Some of you will do better, but these are reasonable minimum standards.
Strength building expectations . Despite what you see on the Internet, a 300 bench is still fairly rare. Very few teens continue to train long enough to achieve it.
I recommend aiming for the following goals:
This will be stronger that 99% of other teenagers. Once your strength levels get to this point, everything else is icing on the cake.
It may take a couple years to reach these levels, but stay focused.
Tracking your muscle building progress will remove the guesswork. All you will need to start is a tape measure and a piece of paper.
Before you start your first training day, take 3 measurements at each location and calculate an average for that location:
Next, you will want to take and record measurements each month. Don't worry about minor variations. Measurement error can account for some seemingly odd short term changes.
These measurements should be looked at closely every 3 to 4 months. Because gains require time and consistency, we are often fooled into believing that we are making no progress at all. Measurements allow you to look at hard facts. They do not lie.
You should also weigh yourself once a month. If the scale is not moving at all, you will need to increase your calories.
Stick with a program that focuses on basic barbell, dumbbell and bodyweight exercises. You will find sample programs below.
The exercises listed in these programs are effective. They have a reputation for being some of the best muscle building movements, and are featured in the programs of most experienced lifters.
You do not need complicated routines filled with all kinds of advanced training tricks and practices. The basic exercises are also the most potent. If you dramatically improve your strength on these lifts you will build plenty of muscle mass.
Resist the urge to train more than 3 days per week for a while. Spend a year using this training frequency. Develop a track record of building muscle before you consider trying a 4-day per week program.
Don't attempt to create your own workout. If you do so there's a good chance it will be unbalanced or lacking. 
If you choose not to use the programs in this guide, then stick to a reputable beginner program . There are many on Muscle & Strength.
Limit your working sets to a maximum of 20 to 25 per training day. You won't need more than this.
Quality work builds muscle. Resist the urge to try and speed up the process by adding more volume. Right now you will build muscle rapidly without volume. Focus on proper eating, getting stronger, and remaining consistent.
Stick to 5 to 12 reps for most compound exercises. Isolation exercises typically work/feel better between the 8 and 15 rep range.
Legs can go as high as 20 reps per set.
Understand that these are guidelines and not rules. It's ok to make minor tweaks to rep ranges for a given exercise.
Resist the urge to train heavy sets using less than 5 reps. These intense sets are not needed for strength or muscle building.
Also, don't worry about testing your one rep max. By building strength in convention muscle building rep ranges your one rep max will increase. If you want to test it, spend at least 6 months building strength and muscle, and working to improve form first.
First and foremost, understand that weight training won't make you bulky. It will improve your athleticism, coordination, and make your body look more healthy and fit.
You may need to use a slightly higher number of reps per set. This is ok if you are working at getting stronger (using progressive overload).
This first routine is for teens who are not yet at stage 4 of development. It focuses on building up bodyweight strength, improving confidence and also introduces you you to some of the basic movements: pressing, squatting and pulling.
Spend at least a month performing this workout twice a week. Take it relatively easy during this time, adding reps when you can, but not pushing yourself too hard. Make sure you get a good feel for each exercise before you try to add reps.
Once you feel confident with the exercises, it will be ok to use this program 3 times per week and push each set a little harder.
A sample twice a week schedule might look like this:
Once you reach stage 4 of physical development, it's time to transition over to a more conventional style of training. Use this twice a week for 30 days, keeping the weight very light and practicing exercise form.
During the next 30 days you will move on to 3 day per week training. You will want to add weight very slowly. I repeat, very slowly. Continue to work on form.
After this 60 day prepping stage you will be ready for the next workout, which is when the real muscle and strength building begins.
Your three will look something like this:
You will be working out 3 days per week as follows:
Workout A will focus on building muscle and strength using lower rep sets and more potent compound exercises. Workout B is a higher rep day that builds muscle with more isolation-style exercises and bodyweight movements. Workout C features rep ranges between 8-12 and moderate exercises.
Use the same weight for each set of a given exercise. When you are able to reach the upper rep range for that exercise, add weight. It's ok for the reps to drop slightly after adding weight, that's normal. Continue working to add quality reps.
Here are some tips to help you eat properly so that you maximize your training.
It is important to know that you do not need to eat perfectly to reach your goals. Focus on listening to your body, eating when hungry, reducing junk foods and soda, and eating plenty of healthier foods.
The body needs raw materials to build muscle. If you deny your body of these materials, or restrict your calories, you will slow your gains.
There are no perfect foods. There are bad food choices, such as Doritos, nacho cheese and Mountain Dew. There are good food choices, such as boxed pasta, beef jerky and orange juice.
There are better food choices such as white rice, canned tuna and 2% milk. There are BEST food choices such as fresh veggies and fruits, quinoa, oatmeal, whole milk and unprocessed meat.
Eat the best food choices when you can, and plenty of them. When they aren't available, eat until you are satisfied moving down the ladder to better, good and even bad foods.
If you are hungry and only have junk foods at your disposal, it's far better off to eat them than to go to bed hungry.
Your eating plan does not have to be 100% healthy; not at all. You simply need to learn to make better food choices when possible.
Weight training will increase your appetite. If you are hungry in between meals, then snack. Eat string cheese and a banana, or whole milk with whey protein and some almonds.
When you are hungry, eat until satiety . Satiety is a fancy word meaning eat until your hunger goes away .
Many teens in this era fear fat gains. Understand that most teens don't gain weight from eating a lot of good food, they gain weight from eating too many bad foods. In many cases they may not even be overeating the bad foods, but still gaining weight.
Processed foods and junk foods can be very calorie dense. A bag of tortilla chips and a jar of salsa contain over 2,000 calories. It is easy for most teen males to eat the entire bag in one sitting if they are hungry. On the other hand, a teen would need to eat over 12 baked potatoes to reach that same calorie level.
The healthy foods that are calorie dense aren't typically easy to consume in large quantities. You would have to eat an incredible amount of cheese or avocados to equal the total calories in a bag of Doritos.
Stick to your normal eating habits and meal frequency as long as it's reasonable. You should be eating several times per day. Add healthy snack options in between meals when you are hungry.
You won't need to change your eating habits, but you will need to think about the foods you eat during these times. We will get into that very soon.
Many teens do not have the time for a substantial breakfast. This is certainly ok, but I do recommend eating something that is healthy and protein rich. A banana, oatmeal and protein shake take only minutes to make and are a better choice than Pop-tarts or similar breakfast convenience foods.
The only thing I recommend against is eating only once or twice per day. Your body needs fuel and there is a strong chance you have a very fast metabolism. Not only that, but when you are trying to build muscle you need to take in a minimum amount of daily protein and calories. This can be hard to do when you're eating only once or twice a day.
When trying to build muscle, your minimum protein intake each day should be 150 grams. You will likely be better served by eating 180 to 220 grams per day. Not only are you trying to repair and build muscle tissue, but your body is still growing.
For these reasons, try not to ride too close to the 150 gram minimum. When it comes to building muscle, it's better to eat a little more protein than a little less.
Females should aim for 80 to 100 grams minimum.
Quality protein food choices include:
You want to take in protein during every meal . This will help you to reach your daily intake goal. Make a habit of reading food labels. This will help you to understand how many grams of protein are in each serving.
It can be hard to intake enough protein from your school meals and dinner alone. Snacks such as string cheese, almonds, Greek yogurt and whole milk can really help. You may also want to consider adding in a couple of whey shakes per day. Whey protein shakes are an excellent way of adding in extra protein without filling you up.
The body needs fat intake to assist with proper development and growth. Healthy fats also assist with energy levels, regulating hormones, help the brain to develop and function properly, and assist in maintaining healthy skin.
You also need to understand that eating fat does not make you fat. Teens gain extra fat from relying on junk food and processed food while limiting their exercise. You, on the other hand, will be reducing junk food and increasing exercise.
You want to avoid trans fats . Trans fats are manufactured fats that have been shown to raise your bad cholesterol levels while lowering your good cholesterol levels. Foods that can contain trans fats include:
Check product labels for these types of foods and do your best to avoid all trans fats.
Now, let's talk about the healthy fats you should be eating. Here are some example of high fat foods that are good for you.
If you're having a hard time taking in a proper amount of healthy fats you can add a little shredded cheese on top of your meals or veggies, add sour crea
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