TEENAGE BODYBUILDING

TEENAGE BODYBUILDING

Starting bodybuilding so young at 12 years old I was very carful about the kind of weights I did ,opting for higher reps and super clean form. I educate myself over the years reading every book on nutrition and training experimenting with different program design and foods to see what worked best for me. At 15 I started competing and by 18 I discovered a 4 day a week off season split and a 2 day on 1 day off pre competition split really worked well. Here is the pre competition split with a sample workout. PM WORKOUT Day 1 Chest Biceps -20 minute Jog Day 2 Legs Day 3 Speed walk/Abs 40 minutes Day 4 Calves Shoulders Triceps Day 5 Back Hamstrings Day 6 Speed walk/Abs 40 minutes Chest Biceps A Incline Dumbbell Press 4 x10-12 B Decline Press 4 x 10-12 C Cable Crossovers 3 x 21s D Laying Bench Curls 3 x 10-12 E Hammer Curls 3 x 10-12 F Barbell Curls 3 x 10 Throughout using methods like; Triple drop, Forced reps, Negatives, I Go You Go, Forced Negatives, Dropsets.     Days off are important to really recover and also listening to your body, we all feel overtrained at different times symptoms being. 1.Loss of appetite 2.Lack of interest to train 3.Feeling tired and bad sleep 4.Raised morning pulse rate Don’t feel you have to train just because your diary says so , as you get more experienced learn to listen to your body and learn the difference between “I cant be bothered “ and ” My body says NO” For online and 121 training check out...
BUILD WINGS

BUILD WINGS

Build Some Wings For big lats and that classic V taper you need to stick with the basics. The back muscles move in different planes so its important to work them from different angles. There is no real point in doing 2 exercises back to back using the same plane i.e. Chins followed by lat pull downs. I like to vary the rep range working on both ,strength and hypertrophy . The key is big exercises consistency and keeping a training log. For a thick wide back try ; WARM UP A Deadlifts 5×5 B Banded chins 4x 8-10 C Low Pulley Row 3X 10-12 D Pullover( machine or pulley) 3x 15 Keep the reps smooth and slow on the eccentric and make sure you use full range of motion. When doing exercises like pullover remember the hinge point of the movement is the lats, this can be felt in the triceps if done incorrectly.. Log your weights and try to increase each week, if specialising look to do this session every 5 days. Stay focused and lets build those wings. For online or 121 coaching check...
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