Posted by: 2 | 2004/01/17


what sort of weight training should a 15 year old do to gain muscle?

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Our expert says:
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The best weight training for a 15 year old is light and easy learning the proper form and technique. The reason for this is many-fold but probably the primary reason is that you have not finished growing yet and if you do heavy weight-bearing exercise you may damage the growth plates that are found in many of the long bones of the body.

Murray's answers are excellent-but just wait till you at least 16 before you start proper and heavy weight training.

Hope this helps,

Conrad Booysen-Biokineticist

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Our users say:
Posted by: Murray | 2004/01/19

Hi There
I am currently 17 and have been weight training for about 18 months. The first thing to do is set goals e.g. what do u want to achieve long termand short terms etc... Then asess your diet you should be eating more then your average three meals a day, try to eat 6 small meals instead or just add an extra meal onto your day: and keep it clean, no chips, coke, fried foods, junk foods, sweets, white bread, and processed foods like polony etc... [You get the pont] Eat lots of protein +- 2grams of protein per kg of body weight (you can get this from protein ric foods such as meats and certain vegies) eat fresh fruit and veg. aswell with every meal and remember to drink at least 2 litres of water per day

As i am sure you can see gaining muscle is a lifestyle change not a few sessions in the gym. Onto your trianing, i am not sure of your fitness as you did not specify what sport you play etc... but start out light (doing body weights, pull ups, push ups, and abdominal work, st ups etc...) you should also rest (remember train hard rest hard) Once you are fit for your own weight start on the weights (i would recomend seeing a personal trainer even if its just for one session so that they can give you a program with pointers and technique in the gym) they will also help with supplimentation. i would maybe use a protein shake and a meal replacement drink to start with. Don't be tempted to use creatine or anything stronger wait until you are older and have beter developed.

So these are the steps:
1. Set goals
2. Eat and live right
3. See a personal trianer
4. train right get the technique of an exercise right before moving up weights and never compromise weight for technique you will injure yourself!
5.Educate your self as ronnie coleman says in the end of his video "Educate yourself. knowledge is power" read books magazines, trawl through the internet but find out as much as possible.
6. Enjoy what you are doing (It helps stacks to be positive and enthusiastict about gyming)

That should be it i am no pro but from personal experience and doing stacks of reading this should get you on track.
Any questions: don't hesitate to drop me an email @ and i will try to help you or refer you to help as best as i can.

Hope this helped cheers

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