In this article I talk about what natural bodybuilding workouts and diets teenagers can do to gain muscle quickly and steadily.

This week I answered the following natural bodybuilding question from a teen bodybuilder:

I’m 13, going on 14, and I have not been able to gain steady muscle on my biceps, and my chest, but some cardio and lots of crunches have given me some abs. I try to bench press (bench 70 for 130 body weight) and do a lot of barbell curls, but I’m not seeing any steady muscle gain.
I’m 5’7″ weighing 135-lbs.

Natural Bodybuilding Answer:

At your age that is when muscle gains happen the quickest since your body’s hormonal production (testosterone and GH) is at its highest. All you need now is a good natural bodybuilding program to stimulate muscle growth on your whole body (not only your chest and bis) and a good diet that will fuel the growth.

NATURAL BODYBUILDING MUSCLE GAIN WORKOUT FOR TEENS

Natural Bodybuilding Workout Notes:

* Workout Frequency: You can do this workout 3 days on followed by one day off as I did during my teen years. If you need more time to recover from your workouts, you can train 2 days on and 1 day off picking up the next workout in the sequence on the following training day. Hardgainers do best by training Monday, Tuesday, Thursday, and Friday with weekends off.

* Use Perfect Form: Make sure that you use perfect form on all exercises for maximum stimulation and injury prevention. Never sacrifice form in order to add more weight.

* Cardio: 15-20 minutes after workouts. My favorite is the elliptical rider.

* Keep It Fast Paced: Rest 60 seconds in between sets.

Workout (A): Chest/Biceps/Triceps

Chest
Incline Bench Press (alternate with Incline Dumbbell Press every other workout) 4 sets of 12, 10, 8, 8 reps
Flat Dumbbell Press (Chest Dips every other workout) 3 sets of 10-12 reps
Incline Flyes 3 sets of 12-15 reps (alternate with Flat Flyes every other workout)

Biceps
Concentration Curls (alternate with Preacher Curls) 3 sets of 8-10 reps
Incline Curls (alternate with Incline Hammer Curls) 3 sets of 10-12 reps
Hammer Curls (alternate with High Pulley Curls) 3 sets of 12-15 reps

Triceps
Triceps Dips on Parallel Bars (alternate with Close Grip Bench Press every other workout) 4 sets of 12, 10, 8, 8 reps
Straight Bar Triceps Pushdowns (alternate with Overhead Dumbbell Triceps Extensions every other workout) 4 sets of 10-12 reps

Workout (B): Thighs/Hamstrings/Abs

Quads
Squats (alternate with Wide Stance Squats) 4 sets of 12, 10, 8, 8 reps
Leg Press (alternate with Hack Squats) 3 sets of 10-12 reps
Leg Extensions (alternate with One Legged Leg Extensions) 3 sets of 12-15 reps

Hamstrings
Standing Leg Curls (alternate with Lying Leg Curls w/ Toes Out) 3 sets of 8-10 reps
Lying Leg Curls w/ Toes In (alternate with Seated Leg Curls) 3 sets of 8-10 reps
Lunges (alternate with Step Ups) 3 sets of 12-15 reps
(Note: Press with your heels on lunges and step ups)

Abs
Hanging Leg Raises (alternate with Knee-Ins) 4 sets of 10-15 reps
Crunches on Exercise Ball (alternate with Bicycle Crunches) 4 sets of 10-15 reps

Workout (C): Back/Shoulders/Calves

Back
Wide Grip Pull-ups to Front (alternate with Wide Grip Pull-ups to Back) 4 sets of 8-12 reps
(Note: Use Pull-up assist machine if unable to do without help)
Reverse Close Grip Chin-ups (alternate with T-Bar Rows) 3 sets of 10-12 reps
(Note: Use Pull-up assist machine if unable to do without help)
Low Pulley Rows (alternate with One Arm Rows every other workout) 3 sets of 12-15 reps

Shoulders
Dumbbell Shoulder Press (alternate with Upright Rows every other workout) 3 sets of 12, 10, 8 reps
Lateral Raises (alternate with Military Press every other workout) 3 sets of 10-12 reps
Bent Over Laterals (alternate with Rear Delt Machine) 3 sets of 12-15 reps

Calves
Standing Calf Raises (alternate with Calf Press) 4 sets of 8-10 reps
Seated Calf Raises with Toes In (alternate with Seated Calf Raises with Toes Out) 4 sets of 15-20 reps

MUSCLE GAIN NATURAL BODYBUILDING TEEN DIET

Eat every 2-3 hours in order to keep yourself anabolic.

Meal One
1-1/2 cup of dry oats mixed with water
(Morning before school)
1 banana
10 egg whites

Supplements: Multiple Vitamins/Minerals, Vitamin C (1000mg)

Meal Two
(9-9:30 between classes)
2 scoops of Labrada’s Lean Body Mass 60 Protein Blend, with 16 oz of skim milk (this is a GREAT weight gainer). If not then you can do a protein bar as well.
1 TBSP Flax Oil
1 banana, apple, or orange (optional)

Meal Three
(11:30-12:30 Lunch)
1-1/2 cup of bown rice or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 oz of chicken, turkey, or lean fish
Supplements: Vitamin C (1000mg)

Meal Four
(3pm)
2 scoops of Labrada’s Lean Body Mass 60 Protein Blend, with 16 oz of skim milk (this is a GREAT weight gainer). If not then you can do a protein bar as well.
1 TBSP Flax Oil
1 banana, apple, or orange (optional)

Meal Five
(around 6pm)

1-1/2 cup of brown rice or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 oz of chicken, turkey, or lean fish
Supplements: Vitamin C (1000mg)

Meal Six
(around 9pm)
2 scoops of Labrada’s Lean Body Mass 60 Protein Blend, with 16 oz of skim milk (this is a GREAT weight gainer). If not then you can do a protein bar as well.
1 TBSP Flax Oil
1 banana, apple, or orange (optional)

Water Intake: Drink your body weight x .66 in oz of water, spread throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of toxins and waste produced by all of the physical activity efficiently.

REST
Also remember to get 8 hours of sleep since your body recovers and grows at night.

Best of luck with your training!

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