Tips for teen bodybuilders: how much to eat, how often to train, and what builds muscle the fastest?
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Let's explore how to approach bodybuilding.
The first thing recommended, is to use compound exercise movements to really build huge muscle mass.
You will get really good results, and gain a lot of muscle mass if you incorporate exercises that force several muscles into action within a single movement.
Good movements for this would be exercises such as Bench presses, Squats, and Dead lifts. These three movements are the KINGS of building over all muscle mass.
Take advantage of the muscle building effects from these three movements. Use them regularly in your workout routines.
You can NEVER go wrong by using the good old fashioned barbells and dumbbells.
Never workout everyday! Seriously!
You will not, cannot, build muscle, if you're constantly working out...
Why is this?
When you're working out, you're not actually growing. The process of working out is to break the muscle down. It is only when you rest, when your muscles grow. Think of it like this...
If you had a cut on your arm, and if you kept picking at it, would it heal faster or slower? It would heal slower right?
It is only when you leave the cut alone, when the cut will actually heal. Otherwise, you'll reopen the wound over and over again.
How does this apply to your muscle?
Think of your muscles as the cut on your arm that we just discussed. Working out creates the cut, right? Well, resting is the bandage.
Each time you workout, you break the muscle down, you take a day off to repair the damage, then the muscle actually gets stronger because it prepares itself for the next muscle breakdown.
Your muscles actually get stronger when you rest.
Since this is the case, you will have to make sure to properly feed the body.
A good amount of protein, complex carbohydrates, and essential fatty acids, including vitamins and minerals are to be taken when putting your body through intense exercise.
Consume about 1 gram of protein per pound of body weight.
If this is too expensive.. you can easily build muscle by taking in 1 gram of protein per 2 pounds of body weight.
A 150 pound person would take in 150 grams of protein. And if you're on a budget, or have limited amount of funds for protein sources, then... A 150 pound person would take in half, which would be 75 grams of protein.
Yes, a person can still build muscle with less protein. The reason for an extra amount of protein, is that extra protein drives more of a fat burning process. So, it builds muscle and also assists in fat burning.
Spread this amount of protein through out the day. For example: If you ate 150 grams of protein, spread that number into about 5 or 6 meals.
So you'd eat about 25 grams of protein in 1 meal 6x a day.
The ratio with carbohydrates would double for each pound of body weight - for mass...
for example: A teen bodybuilder would take in 2 grams of carbohydrate for every one pound of body weight.
A 150 pound teen bodybuilder would consume about 300 grams of carbohydrate.
A 200 pound teen bodybuilder would consume 400 grams of carbohydrate.
Spread this number over the entire day, the same way you did with the protein.
Now, with your fat intake, you don't need anything over 50 grams a day, no matter what your weight or body type may be.
Simply keep your fat intake down.
Through out this site you'll find a lot of techniques. Look around for more info, there's lots of it.
For teen bodybuilders looking to add 35 pounds of mass.
Most people who hear this think it sounds too good to be true...
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There is no such thing as a specific approach for female bodybuilders that's any different from male bodybuilders.
Yes, it's true. Everything that a male teenage bodybuilder does to build muscle, a female does as well. There's no different approach for the sexes.
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