Archive for November, 2008
Teenage bodybuilding is a subject surrounded by controversy in mainstream media and in society as a whole and this is due to a misunderstanding of the concept, it’s aims, goals and application. I can’t count how many times I have seen a sensationalist TV program or article on the subject and I am constantly disappointed by the absence of any mention of the positive benefits of bodybuilding for teenagers. I decided to take some time then to write this short article on why teenage bodybuilding is a positive thing and not a negative thing and how teenagers can get the most out of bodybuilding.
It is no secret that I started out in bodybuilding at the age of 16. Times were tough, life was hard and I was out of shape. I needed a change desperately and I needed it fast, so I picked up some dumbbells and started working out. I gained muscle, got myself to a healthy weight, grew in confidence and self-esteem and got my life back on track. I think the psychological benefits of teenage bodybuilding are perhaps the biggest and most important benefits to be gained from it. Bodybuilding teaches and encourages discipline, hard work, commitment, dedication and self-control. It also inspires confidence and happiness in a person and allows people to lead better lives.
The second big key benefit to teenage bodybuilding is the physical effects it has on the body. Many people worry and say that teenagers should avoid bodybuilding, as they are not fully developed. In the teenage years, most people are going through puberty, a time of change and adjustment in the body. There can be a number of physical changes such as big weight gains in a short period of time and growth spurts. It is also true that excessive weight training can be damaging for some one at this point in their life, but when done properly, the physical effects are only positive. Bodybuilding reduces body fat drastically, improves strength, overall physique and promotes a healthy and balanced diet. With such an incredible Obesity crisis in the Western World, an increase in teenage bodybuilding would give some youngsters a significantly greater chance of a healthier lifestyle in their later adult life.
The key to all of this is doing it right. If teenagers take the time to study the process and apply it properly then the positives will always outweigh the negatives. The key things to remember are having a structured, consistent training regieme which you should follow to the letter, a good diet (no skipping on meals) and remembering to take the time to recover and rest! Never over-do it! The biggest guys in the gym all know about the importance of taking a break so make sure you follow their example!
Above all, remember to enjoy bodybuilding, because that is what it is all about. Quality of life. Teenage bodybuilding is an incredibly positive and powerful thing when done properly and treated with respect. Make sure you do both!
The bench press is an exercise in which the lifter lies on his/her back on a weight bench, lowering the bar directly above the chest. It is intended for the development of the chest, or pectoral muscles , frontal shoulders, serratus, but a variation exists for the triceps.
The bench press is an exercise in which the lifter lies on his/her back on a weight bench, lowering the bar directly above the chest. It is intended for the development of the chest, or pectoral muscles , frontal shoulders, serratus, but a variation exists for the triceps. In weight lifting , however, where the focus is to achieve a single very heavy repetition, the force for a bench exercise is exerted by both the pectoral and tricep muscles.
The world Bench Press Record for the heaviest benchraising at 1005 lb (456.8 kg) was set by Gene Rychlak under International Powerlifting Association rules in November 2004. It must be noted that the different lifts federations and gyms have subtly different rules on technique, the equipment that is allowed and whether performance enhancing drugs are tested for.
The heaviest “raw” Bench Press Record (without equipment such as denim shirts) is 713 lbs (324kg) by Scott Mendelson. Many people regard this as a greater achievement than Rychlak?s 1005 lb press. Classic bench presses may not be suitable for every athlete, if you experience a lack of development, switch to other exercises, i.e. dips, butterfly or other exercises involving dumbells.
Perform your bench presses carefully and slowly. Do not use the momentum of the downward movement of the barbell to let it bounce off your chest and push it explosively back upwards. At least, you bereave yourself of the negative and power building phase of the exercise. This exercise should always be performed with a spotter to catch the bar in case it is dropped on the chest.
Varying width grips can be used to shift stress between pectorals and triceps, and between the inner and outer pectorals. It can also be performed with dumbbells to incorporate greater use of the stabilizer muscles. Each variation is intended to work different subgroups of muscles, or work the same muscles in slightly different ways.
Teenage bodybuilding is rising in popularity as many young people decide that they want to get fit and be healthy. Starting an exercise program when you’re young is a great way to stay fit for life. However, teens need to take into consideration a few things before they start a body building program.
Because a young person’s body isn’t fully developed, it’s important for a teen to be cautious when starting a body building workout. Here are some guidelines to follow for a teen who wants to get into teenage bodybuilding.
* Teens under the age of 13 should never start an intense weight lifting regimen. It’s alright to start exercising, but stick to low-impact exercises like push ups and chin ups. Leave the weight lifting until later.
* Squats and dead lifts can be started after the age of 16. These exercises require a great amount of precision to be done correctly. If you do not do them the right way, you can cause serious injury to your body.
* There is no reason you should ever take any type of testosterone supplements in your body building program. Teen boys naturally have a large amount of testosterone already in their bodies. When a testosterone supplement is added to a teen body building program, you risk stunting your growth.
* Your diet should include a large amount of protein and carbohydrates. These two nutrients provide you with energy and muscle building power, so be sure to eat right.
* Rest is also very important in a teen body building program. Not only will sleep help you concentrate more and be an effective exerciser, rest will also help your body prepare itself for another workout and repair whatever damage was done during the day. Muscles grow at night when you’re asleep, so get a minimum of 8 hours of sleep per night if not more.
* If you are serious about body building as a teen, it’s important that you stick with your workout program and keep an eye on your ultimate goal. Unless you have a very good reason, you need to stick with your workout plan and not skip days in favor of other activities.
Body building is a great way for a teen to get fit, lose weight, and stay healthy. Personally I started weight training at sixteen. It gave me a great confidence boost at that age. If you start being conscious of your body and your health when you are young, you are setting the stage for a healthy adult life as well. In general, teen body building is a great way to achieve the goal of a healthy body and a healthy life – just be sure you aren’t pushing yourself beyond your limits. Use the advice of adults, and start today!