Description
This article is from the
Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly
and Craig R. Sadler with numerous contributions by others.
5.3.1 Especially for Young Lifters
The key question here is when should teenagers begin to lift?
The authors have no medical qualifications, but from reading
we have uncovered the following general advice:
Before 12 years of age, general cardiovascular work is the
most kids should be asked to do e.g. running, playing, jumping etc.
Lifting weights should be avoided, but use of bodyweight resistance
in pushups (with feet/knees on ground), assisted chin-ups, and
no-weight squats can be useful in building some strength.
For 12-16 year olds, some weightlifting with dumbbells and light
barbells can increase strength and muscle mass. Emphasis should NOT
be on the weight being lifted, but on form, with high reps.
Working out to failure may NOT be a good idea. A 30:70 ratio
of weights and cardio work is advisable.
For 16-18 year olds, more weight can be added and built upon.
A 50-50 mix of weights and cardio is about right.
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sport, hardgainer, bodybuilding, weightlifting, squats, exercise, overtraining, deadlift, cycle
