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10 Simple Rules To Teenage Mass

It wasn't until I started weight training to pack on some pounds that I found out the connection between my eating and my progress... Here are 10 rules that will help you make great muscle-building progress.
By: Brad Borland

                                                                         $15 off any order of $250 or more

10 Simple Rules To Teenage Mass

When I was a teen I didn't want to eat and it showed. I was an imposing six-foot-one and 125 pounds of skin and bones. I was highly active with energy to spare, but knew nothing about the benefits of eating enough of the right kind of foods.

It wasn't until I started weight training to pack on some pounds that I found out the connection between my eating and my progress of eating as it applied to my progress.

Once I discovered this eating took on a whole new meaning. I went through a lot of trial and error and not to mention growing up throughout those early years. Hugecalorie-laden weight shakes, countless hours (up to three per day) in the gym, and all the food I could get my hands on. Ah, those were the days, when I could eat whatever I wanted and burn it off just by chewing!

Of course, looking back I could have done things a little differently. Sure, I was fortunate that as a kid my mother cooked a lot of healthy food, unlike today whereas fast food has become a staple of the American diet. But I still could have focused a little more on a few things and backed off of others.

FAST FOOD

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Now as I train many bodybuilders I see a lot of myself in them, especially the extremely thin ones who desperately want to pack on some serious muscle. It is always a great opportunity for me to show them the right ways to get there faster without some of the mistakes I have made.

I have been down that road and done that, so it is always a pleasure to show others that I did it and that I am a living testimonial of a major transformation.

Below are some simple rules to follow, or better yet, rules I wished I had followed. These are not hard and fast rules, just basic guidelines to take in and modify if needed. I do think, however, they are very important in your quest to build an impressive physique. As always, please talk to a health professional before starting any program.

Rule 1: Eat 

I cannot tell you how many times I have been asked by others on how to gain muscle. I always answer back with a question; what are your eating habits? Nine times out of ten they are poor. They either eat a ton of junk food or not nearly enough food, period.
In your mission to gain weight, you must EAT! You must eat enough all day every day and create a calorie surplus. This does not mean eat everything in sight, but just enough for your body to utilize for your rigorous workouts.

 Click Image To Enlarge.
In Your Mission To Gain
Weight, You Must Eat.

Rule 2

: Eat Right 

Make sure the food you intake is of healthy choices. Get in good carbohydrates such as cereals, oatmeal, rice, potatoes, pasta, wheat bread, and plenty of fruits and vegetables.

Choose healthy proteins such as turkey, chicken, beef, fish, skim milk, egg whites, and light cheeses. I would not worry too much about fats. If most of your diet is of the healthy variety and your goal is to gain weight, the fat content will take care of itself.

Protein Articles:



• Protein: Too Many Choices. - By Matt Weik
• Wake Up And Smell The Protein! - By Lisa Sutton
• Protein Powder: For More Than Just Shakes! - By Shannon Clark
• Other Protein Articles...

Rule 3: Eat Often

Looking back at my old habits, I was guilty of not eating often enough. I would many times skip breakfast and then eat a massive lunch and dinner. Two meals a day was not the best approach.
When I began weight training I started eating three solid meals per day with two homemade supplement shakes in between. Talk about crazy! I would mix about three or four heaping spoonfuls of non-fat yogurt, about 5 egg whites, three or four cups of milk and then two scoops of cement-tastingprotein powder. Blend it all up and I had myself a super mass 3000 muscle shake!
Now, I do not recommend that in particular, whereas now there are so many great products on the market. But the point is to eat frequently with most meals being actual food and possibly a shake or two added to the mix.

 Click Image To Enlarge.
Eat Frequently With Most
Meals Being From Actual Food.

A sample daily menu could look as simple as this:


Breakfast:

• 1 bowl of oatmeal or healthy whole grain cereal
• Milk
• Banana
• 1 glass of orange juice

Midmorning:

• Protein shake

Lunch:

• One or two turkey sandwiches
• Wheat bread
• Piece of fruit/granola bar

Afternoon:

• 1 Bowl of oatmeal/Whole grain cereal
• Glass of skim milk

Post workout:

• Protein shake

Dinner:

• Chicken, beef or fish
• Pasta, rice, or potatoes

Rule 4: TRAIN! 

You will not gain muscle if you do not train. Not only that, but you will not gain muscle if you do not train hard!
I cannot tell you how many times I look around the gym and see so many people playing on their cell phone and/or their MP3 player. So much time is wasted fooling with these devices that precious time is lost.

These are the same individuals that tell me that they have tried everything and just cannot gain any muscle weight. Others simply are there to mingle, socialize, or just plain hang out.
When you get to the gym show up with a goal, show up to train, show up to train hard! Love going to the gym, love training, have fun training, but train! I used to think to myself: the longer I waited between sets after a certain amount of time my muscles would start to shrink. True or not it fired me up to lift hard and heavy on my next set.

 Click Image To Enlarge.
You Will Not Gain Muscle If You Do Not Train.

Rule 5: Train Smart

Do not train just to train, train smart. When I started I was doing 30 plus sets per body part sometimes up to 40 while spending 3 to 3 1/2 hours per day in the gym. I was grossly overtraining, but that is how we all did it back then.
My training partner would do 40 plus sets for triceps alone! In this case more is definitely not better; however, I see a lot of guys barely do much in the gym worth anything. Not enough work, not enough intensity, and not enough attention to form and function.

Overtraining Articles:



• Overtrain If You Don't Want To Gain! - By Robert DiMaggio
• Overtraining: Signs & Solutions! - By Fawnia Dietrich
• High Frequency Training: Avoid Overtraining! - By Mike Mahler
• Other Overtraining Articles...
Do just enough to work the muscle properly and then leave. Too much of anything is bad for you so adjust your volume, reps, movements, and splits according to your specific needs.
I am a big believer of using your fast metabolism to your advantage. Whereas many have written before regarding "hardgainers" needing to train less often, rest a lot and so forth I am quite the opposite. I feel someone with a fast metabolism can workout more frequently due to there quick turn around to repair muscle tissue. If your nutrition is sound and consistent, there is no reason not to work every body part twice per week.
A good split can look like this:



• Chest/Back
• Shoulders/Arms
• Thighs/Calves
Or
• Chest/Shoulders/Triceps
• Thighs/Calves
• Back/Biceps

Rule 6: Leave Your Ego At The Door 

How much ya bench? Who cares! If your goals are not sport-specific then do not worry too much about being able to bench a lot of weight. Your goal should be to be strong all over. I was never a big bencher, but I could always curl a ton of weight. However I was never worried about what others thought of my strength.
My goals were to always push myself past my own limits, to challenge myself with every set and rep and to work toward realizing my own potential. Sure, push yourself, and sometimes max out and see where your strengths lie, but not at the expense of safety. Egos can sometimes get you hurt and cause an injury, taking months to repair.

Rule 7: Supplement Wisely 

You see them everywhere: supplement ads. A supplement is just that: items in addition to your already well-rounded eating plan of solid food.
Do not go overboard with powders, pills, and potions. They have their place in a program, but as a teen you may want to see how your body reacts first to good nutrition and hard training.

 Click Image To Enlarge.
Don't Go Overboard With Supplements.

After several years you may want to experiment to see which supplements will work for you. Rule of thumb: if you do decide to try a supplement do so one at a time, read the labels and take accordingly. If you have any questions ask a healthcare professional.

Rule 8: Rest 

You grow when you are adequately rested. This means getting the recommended eight hours of sleep per night if not more. When your body is asleep it has the opportunity to repair and grow from that intense training session you did earlier.                                                                                                                                                                        click image
Lack of sleep equals less growth and improvement. Also, try getting in a 15 to 20 minute power nap before hitting the gym. It will recharge you and do wonders for your performance in the gym.

Rule 9: Seek Knowledge 

Read about training, do your research and scrutinize everything. Just because it is written or said does not mean it is golden fact. Read articles on Bodybuilding.com, email the Teen Bodybuilder of the Week, get aBodySpace, and ask questions in the forums. While ingesting all of this information you will form your own opinions, ideals and programs to fit your body and goals. Always seek to learn more.

Rule 10: Have Fun 

Do not be a prisoner to the gym. Have fun. If you find yourself dreading the gym then back off a little, cut back on days per week you train for a while, relax a little more, and do whatever it takes to get that fire back.
Your teen years should be great years to be spent being with your friends and being involved with school not living in the gym. Find a balance. Rely on your friends for support and invite them to train with you, but by all means have fun with it!

Three Types of Physiques-Which One Do You Want?

Scientifically speaking there are three main types of physiques: Ectomorph, Mesomorph, and Endomorph. What type are you? Which is the best?
click image!

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The other day at my gym, all the guys were asking the fitness trainer about what type of workout program and diet they should follow to build up the physique of their dreams, when I asked them what kind of physique did they long

for, the answers were unexpectedly varied around a quarter of them wanted a lean and mean body for modeling. Around Half of them (as usual) wanted a macho but lean physique, these were the ones who wanted to wind up a built like Arnold, last and yes the least about 20% of them wanted a bulky physique for wrestling, I never wondered there could be such variations .I wrote this article to help you in building the body that you 'specifically' want. So guys now you need to be in a fit of fitness mania!


Scientifically speaking there are three main types of physiques.

1) Ectomorphic Physique- In this kind, the person sports a lean and thin look. This is the kind of physiques just fit for fitness freaks walking down the ramp. I don't recommend this if you plan to do bodybuilding competitions. But if you are just doing it for a hobby, you can sure try this. I know mesomorphic physiques still remain the favorite of many gym rats but if you really wanna build a body of that kind then this is the way to do it.
Use light weights and do somewhat higher repetitions, 5 sets of 18 repetitions will just be fine. You don't need to use pyramid training system while building this kind of physique nor do you need HIT but you still need mental concentration in your workout for results, as for supplements you can have a protein shake but you can leave out creatine for sure!

Having a low resting time along with cardio vascular exercises will get you going fine.

2) Mesomorphic physique!- This kind is considered the best. All the bodybuilders around you, have (or are building) this kind of physique. This is scientifically and 'competitionely' considered the best physique. This is for the machoistic guys, this is for the budding Arnolds and Ronnies . I bet you want this kind!

For this you need to really train to muscular failure, Pyramiding and HIT also work best for this. The pyramided training system implies adding weight and reducing the number of repetitions on each successive set of a particular exercise. HIT or High intensity training means to keep your workouts intense and short in time.

For this physique your weights should be moderate, start with a warm-up set, after that for each exercise in the beginning do a set of 12 repetitions, in the next set use a heavier weight to do 10 repetitions and so on until the 4th set. Train to muscular failure in all the sets. Doing all muscle groups once a week will be good, Abs are muscles you can do every alternate day. Have a moderate resting time and workout for about 60 mins. Exercise 4 times a week. Do cardio on non training days.

For diet you should eat six small meals a day. An hour before the workout consume a protein shake and sometime after the workout have a good protein and carb meal! Supplement wise I don't really bother with them because I haven't reached my plateau but if you have, you can safely do all supplements except the testosterone ones.

Endomorphic Physique- This is undoubtedly one of the most hated physiques for a bodybuilder and one of the most popular physiques for a wrestler! If you concentrate on looking good just don't touch the training system given below. But if wanna gain strength for wrestling you can try this.

There is a very simple buzz line for this-
Lift like the Big Show, eat like Yokozuna and sleep like me :).

Jokes Apart, do this-
a) Lift very heavy weights for short reps (around 4-6) and rest for 2 minutes.
b) Pyramid on all your sets. Your workout time should be around 50 mins, train 3 times week and avoid cardio
c) As for nutrition eat a high carb and protein meal, eat at least 7 times a day for results.
Okay guys so these were the different types of bodies, my advice would be to aim for the macho physique but in the end it is all your choice isn't it?
 Three Types Of Physiques: Which One Do You Want?
CLICK IMAGE!

Rock Hard Abs Do You Have What It Takes!

If your abs look good, your whole body looks good. Having Big arms and chest is one thing but having rock hard defined abs is so another.


Everyone knows that nothing turns heads like a defined full set of abs. And hey, chicks love em. What more needs to be said.

Contrary to popular belief, the abs or Rectus Abdominis is really only one muscle. It stretches from the top of your pelvis up to your ribcage. The “six-pack” as it is called is merely sections of this one muscle.

Dispelling the Ab Myths:

The action of any muscle is simply to contract. And as you can’t contract half your bicep or quad, it makes sense that you cannot contract half your abs as well. Therefore the myths about “upper ab” and “lower ab” training are total nonsense. I’m not discounting those training methods but the simple fact is that if you can’t see your lower abs, it just means you’ve got fat covering them, not that you need to work them harder.

Say goodbye to hanging knee-raises, straight-leg raises, and any other type of leg raises for building your abs. They simply don’t work. The primary role of your abs is to stabilize your body. When you raise your leg for example, your hip flexors pull on your spine and arch it forward/downward. Your abs stabilize this action by resisting and essentially keeping your back from breaking. Take note that this is the static action of the abs. It doesn’t build or strengthen. Leg raising exercises only feel like they are effectively working your abs because of the repeated strain and exhaustion of your muscle producing catabolic, lactic acid build up. Search for “lactic acid” at http://www.muscle-body.com for more information.

What Really Works:

What does strengthen your abs is what strengthens any other muscle in your body. Contraction! In this case – Decreasing the distance between your rib cage and your pelvis.

So we come back to the good old sit-up. But there are a few things to keep in mind.

Firstly, forget about the cool all-the-way-up sit-ups you see in the movies. Your abs are fully contracted when your shoulders are about 5 to 6 inches off the ground. So don’t bother trying to impress or outperform someone by touching your elbows to your knees. It does nothing for you. Crunches as they are sometimes called are the way to go.

Secondly, don’t wedge your feet under something to help you get up. You don’t need to do this if you are doing crunches properly anyway. Your legs should be at 90 degrees to each other and your knees at 45 degrees to your waist. If you need to, use something to press your heels back against to stabilize yourself. This way you will use your hamstrings instead of your hip flexors which will keep the focus on your abs.

Thirdly, keep your hands lightly held against the side of your head or crossed on your chest. Don’t clasp them together behind your head or neck. If you do you will be tempted to pull with your hands to get the last few reps out, which will put unnecessary strain on this fragile part of the spine.

Alternative:

Another good exercise for abs is kneeling crunches. You will need special equipment to perform this exercise. This is where you kneel and contract your abs so that your upper body arches forward/downward. You hold a rope attached to a pulley with weights for extra resistance. Most gyms will have a rope attachment to the triceps pull down to perform this exercise. The idea is to lock your arms against your upper body so that you pull down only with your abs and not your arms.

Ab Training Devices:

In 2 words – Forget it.

You don’t need them. Most of them do nothing for you. Building muscle is hard and it hurts. Most of these devices are designed to take the pressure off your body making the exercise seem easy and con you into thinking you are really targeting your muscles. Don’t believe the hype. Ab training is definitely hard work but definitely worth it’s reward.

Copied with permission from: http://plrplr.com/30884/rock-hard-abs-do-you-have-what-it-takes/

Body Transformation: Teen Raises The Standard!

Alex described himself as 'puny' and 'weak' before bodybuilding became his forte. He's shredded to the bone and busting at the seams after building 50 pounds of muscle!

by Teen Transformation Of The Week Jul 29, 2013

Name: Alex Walsh
Email: a.walsh_23@yahoo.com
BodySpace: A1bodybuilding

AGE 15  HEIGHT 5'7"  WEIGHT 125 lbs  BODY FAT 12%	AGE 17  HEIGHT 5'9"  WEIGHT 175 lbs  BODY FAT 8%

Post To Fitboard

Why I Decided to Transform

I was always considered small, puny, and weak. When I attempted football, basketball, and track, I was at a disadvantage compared to others. My bench press was at a gigantic 95 pounds and my athletic ability (speed and quickness) wasn't up to par to be successful. My father tried to help and informed me on certain steps to take to achieve my desires, but I was stubborn and didn't want advice from anyone. I was trying to be "independent" and didn't want help.

I tried desperately to resolve my disadvantages. Like most rookies, I wanted to take "supplements" instead of applying proper nutrition and training and didn't see any muscle gains. After failing countless times, I listened to my dad. Through trial and error and good information, I saw results and enjoyed the gym more as I progressed on my journey.

During this time, I realized the only reason I wanted to do well in sports was to impress others. I never enjoyed sports; it was just what everyone did at the time. When my dad brought proper lifting and nutrition into my life, I found a new passion. There is no better feeling than seeing my hard work pay off. Now I push to improve myself every day.

How I Accomplished My Goals

Staying consistent and optimistic is the best way to be successful. At first, I didn't feel the need for help, but learning from others was the best advice/information I ever got. Always keep learning and stay open minded to all aspects of fitness and nutrition. Set goals and keep progressing. Never live your life to the standards of others and always believe in yourself.

Supplements that Helped Me Through the Journey

With Meal 1

• 

  ON Fish Oil
• 

  ON Opti-Men

With Meal 2

• 

  Dymatize Super Mass Gainer

Pre-workout

• 

  Pre-workout Supplement

Post-workout

• 

  Creatine
• 

  ON Gold Standard 100% Whey

Diet Plan that Guided My Transformation

To gain muscle and lose fat, I keep my protein intake the same as my bodyweight. Keep fats moderate to high and keep carbs high.

Meal 1

• 

  Eggs

  5
• 

  Oats

  2 cups
• 

  Banana

  1

Meal 2

• 

  Dymatize Super Mass Gainer

  1 serving

Meal 3: Post-workout

• 

  ON Gold Standard 100% Whey

  2 scoops
• 

  Rice

  1 cup
• 

  Apple

  1

Meal 4: Before Bed

• 

  Chicken Breast

  8 oz
• 

  Peanut Butter

  2 tbsp
• 

  Salad

  5 oz
• 

  Bagel, Blueberry

  1

Training Regimen that Kept Me On Track

I'm a big believer in heavy, but smart lifting. Warm-up reps are very important to prevent injury. I perform 1-2 warm-up sets before every working set. Most lifts are 3-5 sets. First sets are usually 6-12 reps, but the last set of almost every exercise is to failure. Rest periods are 1-2 minutes.

Day 1: Back

•  

  Underhand Cable Pulldowns

  4 sets of 12 reps
•  

  Bent Over Barbell Row

  5 sets of 6 reps
•  

  Barbell Deadlift

  5 sets of 1-5 reps
•  

  Seated Cable Rows

  3 sets of 12 reps
•  

  Pullups (Neutral-grip)

  1 set to failure
•  

  Pullups (Wide-grip)

  1 set to failure
•  

  Chin-Up

  1 set to failure

Day 2: Chest

•  

  Dumbbell Flyes

  4 sets of 10-12 reps
•  

  Decline Barbell Bench Press

  4 sets of 8 reps
•  

  Incline Dumbbell Press

  4 sets of 6-10 reps
•  

  Dips - Chest Version (Weighted)

  5 sets of 10-20 reps
•  

  Flat Bench Cable Flyes

  2 sets to failure

Day 3: Rest

Day 4: Legs

•  

  Barbell Squat

  5 sets of 8-15 reps
•  

  Stiff-Legged Barbell Deadlift

  4 sets of 10 reps
•  

  Leg Extensions

  3 sets of 15-20 reps
•  

  Seated Calf Raise

  6 sets to failure
•  

  Seated Leg Curl

  3 sets of 10-12 reps
•  

  Dumbbell Lunges

  4 sets of 10 steps (each leg)

Day 5: Shoulders

•  

  Standing Military Press

  4 sets of 6-10 reps
•  

  Upright Barbell Row (Wide-grip)

  4 sets of 12-15 reps
•  

  Upright Barbell Row (Close-grip)

  3 sets of 8-12 reps
•  

  Barbell Shrug

  4 sets of 10-15 reps
•  

  Seated Bent-Over Rear Delt Raise

  4 sets of 8-12 reps
•  

  Front Dumbbell Raise

  3 sets of 12-15 reps

 Printable Page   PDF Document

Day 6: Rest

Day 7: Arms

•  

  Close-Grip Barbell Bench Press

  4 sets of 6-10 reps
•  

  Dumbbell Alternate Bicep Curl

  4 sets of 12 reps
•  

  Lying Triceps Press

  3 sets of 10 reps
•  

  Barbell Curl

  3 sets of 12-15 reps
•  

  Hammer Curls

  4 sets of 10-12 reps
•  

  Reverse Grip Triceps Pushdown

  3 sets of 15 reps
•  

  Triceps Pushdown

  3 sets of 12 reps
•  

  Concentration Curls

  2 sets of 10-15 reps

What Aspect Challenged Me the Most

Staying consistent and converting fitness to a lifestyle rather than a hobby was the most difficult aspect. Every day comes with new struggles and obstacle that you must be willing to overcome.

A strong mind is important to obtain your ideal physique. You have to picture yourself how you want to look in the future. While you lift, imagine trying to mold/shape your body as you envision in your mind.

My Future Fitness Plans

Currently, I'm dieting for two natural bodybuilding competitions in June. I hope to earn my natural pro card in 3-5 years and help others around the world achieve their fitness desires.

Suggestions for Aspiring Transformers

Never let others run your life. Take charge of your life and make it happen. Nothing in this world comes easy. If you believe in yourself and stay consistent, you will be successful in your own way.
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