Training Routine: Here's A Weight Lifting Routine For Young Teens From A Young Teen.
Hi, I'm a 14 year old who has a good program to offer. I come to this site often, and I frequently see guys 16 and under asking for advice. This being an adult-oriented page, it's hard to get a good, helpful response. I am not an expert; as a matter of fact, I'm a beginner. But I have spoken with my doctor and my father, who is an experienced lifter. I have seen great gains with this program. In 2 months, my bench press has increased 25 lbs..., my military press 20 lbs., and my bicep curl 10+ lbs. (single arm). No matter what you hear, heavy lifting can stunt your growth, so my program revolves around 3 sets of 15 reps. I lift every single day, so don't try this unless you're going to commit yourself. I do legs one day, upper body the next, with no break in between. Here it is:
UPPER BODY DAY ( * DENOTES IMPORTANCE)
LIFT SETS REPS WEIGHT
Military Press*** 3 15 most manageable; add 10 lbs per set
Bench Press*** 3 15 most manageable; add 10 lbs per set
Bicep Curl*** 3 15 most manageable; add 5 lbs for 2nd set and repeat same weight for 3rd
Flyes** 3 15 most manageable; add 5 lbs for 2nd set and repeat same weight for 3rd
Tricep Pushdowns* 3 15 most manageable; add 5 lbs for 2nd set and repeat same weight for 3rd
Lat pulldowns* 3 15 most manageable; add 10 lbs. per set
Wrist Curl/Extension 3 15 most manageable; add 5 lbs for 2nd set and repeat same weight for 3rd
LEG DAY (* DENOTES IMPORTANCE)
Leg Extensions/curls***3 15 most manageable; add 10 lbs. per set
Leg Press*** 3 15 most manageable; add 10 lbs. per set
Lunges** 1 1 one set til you can't do anymore (any weight)
Calf Raises (single leg)*** 3 sets as many reps til you can't go on
IMPORTANT: After your workout everyday, do as many crunches (1 set) and as many leglifts (1 set) as you can.
Response #1
When you first start weightlifting, it's not that hard to have great gains at first. Lifting heavy does not stunt your growth. I am 5'11 190lbs. I bench 245lbs. and squat 375lbs. The 3 sets of 15 reps is mainly just a fat burner workout. I started lifting when I was 12 and I am still growing. Those are my thoughts on this.
Response #2
I don't know who told you weight lifting stunts your growth, but who ever it was, they couldn't have been more WRONG. Your height is genetically pre-determined. It cannot be affected by anything other than serious spinal injury. Thanks, and try not to post any more nonsensical propaganda.
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