Workout For Teen

13 mistakes by teen and the solutions

How often you hear this "i wish i could be in my teens again" If you are a teenager and heard that statement you are probably looking in the eyes of a middle-aged mom or dad and have no idea what they are talking about.

To you being a teen comes with many restrictions, can't drive, can't drink, don't make any money at the crummy job and have to go to that school thing that always gets in the way of a good time.

What this "old person" in front of you is trying to say is that the youth always are making mistakes and not taking advantage of there time and energy as a teenager. I am a big believer that experience is the best form of learning.

Once you experience something you know how your body will respond to that stimulus negatively or positively. But sometimes it is better to listen to someone older and more experienced about what things you should and should not do. This will save you a bunch of time and energy in anything that you do.

Below, there are 13 most common mistakes that teens fall victim to. Each of them can be prevented if you take your time to take note and be aware of what should not be done. Then you are fine.

1. Lack Of Diet Structure
This is probably the number one mistake that all teens make when they start lifting weights. They pick up a magazine or hit Bodybuilding.com and go right for the training articles and focus solely on what they are going to train with weights. After weeks of making minimal gains they end up quitting. Remember training breaks down muscle tissue, without the proper nutrients at the right time you can not recover and grow to your best ability. So sit down and take some time figuring out what you are going to eat on a regular basis.

2. Lack Of Training Structure
Have you ever walked into the gym and was asked by someone what you were going to train that day and you said "I don't know... Maybe some chest". I see this all the time teens will come to the gym with the desire to workout but without an idea in the world what they are going to train. Most of the time they train what ever muscle the rest of there friends are training that day. Spend some time putting together a workout split and stick to it

3. Lack Of Good Form
Having the correct form of workout/exercises is important in keeping a better posture. Which will give a better result if performed correctly.

4. Lack Of Consistency
To make progress in the gym you need to be consistent with your training, nutrition and recovery. When you start to slack on one or all of them you will not see the type of gains that you could.

5. Lack Of Sleep
Sleep is one of the most critical forms of recovery that the body will need. When you sleep your body releases most of its growth hormone, IGF-1, and Testosterone. All of these hormones aid in the recovery and the muscle building process. Also getting a good nights sleep helps aid in the energy you will need for the next days workout.

6. Too Many Supplements
I don't blame teens for falling victim to this mistake. In the pursuit to getting bigger and stronger many teens rely too heavily on natural supplements.

The reason I don't blame them is because whenever you open a magazine you are bombarded by countless supplement ads telling you that if you take this supplement it will make you look like the person in the advertisement.

7. Weekend Partier
am definitely one that loves a good party and enjoys my time away from the gym but I see too many teens ruin all there hard work by partying too hard almost every weekend.

I know that it has been a long week at school and you want to enjoy yourself with friends but realize that staying out all night and getting little to no sleep 2 nights out of the week will hurt your progress in the gym.

Add to the fact that most of the time your protein drinks are replaced with some kind of alcohol and chicken and rice is replaced with snacks and fast food. You will only hurt your chances of making solid gains.

8. Failure To Train Legs
Again I can't just pick on the teens for making this mistake because almost all males either don't train their legs hard enough or train them at all. Legs are the foundation of your body. They are where you get all your power from when you participate and any sport.

Legs when trained correctly are your biggest and strongest muscle group

9. Fail To Use Basic Compound Free Weight Exercises
Even if you stay consistent and listening too all the mistakes I have listed above with your training and nutrition you still might not be getting the results that you want. What gives?

I see this mistake countless times when going into the gym, teens who are very dedicated to working out but neglect the most important exercises. These exercises would be the BASIC compound free weight exercises.

Below I will list the exercises that need to find there way in your workout program if you are serious about putting on size. Why are these exercises more important than others. These exercises recruit the most muscle fibers and let you use maximum weight to overload the muscle. When the muscle is overloaded it has no choice but to grow to get stronger and bigger.

Squats: Legs
Deadlifts: Back/Legs
Bench Press: Chest (Use both the incline and flat version)
Barbell Rows: Back
Chins: Back
Military Press: Shoulders
Close Grip Bench/Dips: Triceps
Barbell Curls: Biceps

10. Too Many Distractions In The Gym
Teens have all the new cool gadgets and toys and many of them love to bring them to the gym and talk on the phone or text a friend while working out.

This is a big no no for anyone that is serious about making gains in the gym. How can you focus on your workout if you are talking to a girl friend or texting your buddy between sets. Put down the phone and focus on the task at hand. Once you are done you can text and talk all you want.

11. Overtraining
One of the benefits of being a teen is your energy levels are through the roof. You like to go full speed all the time and seem to never get tired. But in some cases that never ending stream of energy can hinder your gains in the gym if use improperly.

12. Not Enough Time Between Workouts
I am a big believer in that you need to give a muscle 72 hours of rest before hitting that muscle again in the gym. That is if you have eaten properly and rested the muscle in the time outside of the gym

13. Lack Of Cardio
The guys that have been lifting for more than a year that abide by most if not all the things above and are really focusing on putting on size. Maybe they are interested in competing. These guys, in the pursuit of size, view cardio as something that will just eat up calories and is a waste of energy

Conclusion

Well there you have it 13 of the most common mistakes that I see in the gym performed by all the Young Bucks. If you are serious about your lifting and want to see your gains continue take it from someone who has done each and everything up on this list.

For a full body training program that also includes some good nutrition strategies for losing body fat faster, you can get a copy of the "The Truth about Six Pack Abs" e-book