Selen Dar

Muscle-Building Workout and Diet


What’s up, guys? Sean Nalewwanyj, www.SeanNal.com and today’s
video is going to be for my younger viewers out there, and in it I’m going to be giving
you ten teen bodybuilding tips related to training nutrition and supplementation as
well as a few other things to help get you on a proper path toward your fitness goals. Is started training seriously myself when
I was in my teens and I made a lot of mistakes back then when I was first getting started,
and I see a lot of other teens making those same mistakes. So this video is going to help to put you
ahead of the curve and save you from wasting unnecessary time and effort so you can get
the best results possible and as efficiently as possible. Consistent proper training and proper nutrition
are really good habits to develop at a young age because they’ll teach you the value
of setting goals and working hard toward them, and the discipline and self confidence that
you developed from that is also going to spill in to other areas of your life as well moving
forward. So, good for you for starting this journey
and here are ten tips to help you out, these aren’t the only tips there are but these
are some of the most important ones that come to mind. Teen bodybuilding tip number one is to focus
on building for the longer term. In other words, you have to be patient and
you have to recognize right out of the gate that building a truly strong and muscular
body, it takes time. It’s not going to happen in a matter of
weeks and even though you can definitely makes a noticeable gains over the span of a few
months if you do things properly, building a real standout physique the type that you
probably after, you’re usually looking at least a couple of years to get there assuming
you have around average genetics. So don’t fall for all the hype that you
see online or in magazines. This is a longer term game and you want to
focus on making slow, gradual progress rather than trying to rush things. And a good rate for that would be somewhere
between one to two pounds gain per month during your first year. That might not sound a lot but it does add
up fairly quickly when you look at it over the course of a few months or longer. If you’re gaining anymore that that then
you’re likely just putting on an excessive amount of bodyfat since your body can only
build a limited amount of muscle over any given timeframe. Tip number two is to have a plan. So don’t just go into the gym and wing it
every time by constantly mixing up your exercise and you rep range and doing something different
every week. Do you research and find a good, solid, well
rounded training program and stick to that program and focus on making continue-able
strength gains on that plan for as long as you can. And make sure you write your workouts down
and that you strive for small improvements each week. Also, stay away from the very common mistake
of program hopping, where you follow one workout for a few weeks and then switched to another
one and then another, because doing that is only going to slow down your progress in the
longer term. There a lot of different ways to build muscles
and gain strength effectively but for a beginning teen bodybuilder a good, reliable guideline
would just be to follow basic full body routine three times per week. You don’t need to be in the gym five or
six days per week on a body-part split hitting a different muscle group each time. You’ll still make gains that way but a full
body routine is going to be most likely the fastest way for you to build up an initial
foundation of size and strength. You can graduate to an upper-lower split after
that. Teen bodybuilding tip number three is to train
you entire body equally. This is a very common mistake that teens,
or just any beginning lifter in general tends to make and that’s putting more emphasis
on the showy muscle like the chest and the arms, and less emphasis on other areas like
the back or the legs. So, they’ll go into the gym and perform
a bunch of sets of bench presses and chest flies, bicep curls, and then only treat their
other muscle group as an afterthought. It’s really important to understand that
every muscle group on your body plays an important role in bringing your entire physique together. Actually the muscles that you probably think
are the most important ones in helping build that strong and powerful looking body, they
don’t actually contribute as much as you think. Having thick and well-developed back and shoulders,
for example, that will generally have a much bigger impact on your overall appearance than
your pecks and your biceps will. And also if you have a well-developed upper
body but you neglect your lower body, you’re going to look totally out of balance and it’s
just not going to be a good look in general. So developing every muscle group equally is
very important not just visually but also for preventing injuries. They should all be trained in a balanced way
with big basic compound exercises as the primary focus. Tip number four is to leave your ego at the
door and always train with proper form and technique. A lot of lifters who are just starting out
will have the mentality of wanting to prove themselves in the gym, and so they’ll end
up using weights that are way too heavy, using sloppy form, a lot of momentum and not even
using a full range of motion. Guys, you have to understand that people in
the gym can see when you’re trying to go too heavy and there’s really nothing impressive
about it at all. And no one else in the gym really cares how
much you can lift, anyway. It’s way more impressive to see a lifter
using a lighter weight and using a proper form and a full range of motion because it
shows that he’s smart, he knows what he’s doing, he’s not worried what other people
in the gym think, and he’s just patient in doing his own thing. And those guys that load up the bench press
and then perform half reps with the help of a spotter, honestly, it just looks completely
ridiculous. So take the time to learn the proper form
for each exercise, you can research it online or you can get a more experienced lifter to
help you out. Start with weights that you can lift in a
controlled manner using a full range of motion and then slowly progress form there overtime. Not only is that can help you maximize the
stimulation and the growth of the muscle that you’re trying to hit but it’s also going
to reduce your chance for injury as well, which is actually very important because if
you do get injured then your entire programs is going to be stopped dead in its tracks. Teen bodybuilding number five is to recognize
the importance of proper nutrition. So you can spend all the time you want in
the gym but if you haven’t developed solid nutritional habits to go along with it then
your results is either going to be hugely minimized or you’re not going to get any
results at all. So you don’t need to obsessed over all the
tiny details, or follow some super detailed eating plan but just focus on basing your
diet around quality, minimally processed wholefoods, getting a few servings of fruits and veggies
each day, drink plenty of water and then make sure that you are approximately meeting your
daily calorie needs to support muscle growth, I’ll put some calculations in the description
box to help you out with that, and that you’re eating enough protein as well. You can use 0.8 grams per pound of bodyweight
daily as a rough minimum protein guideline to shoot for. I don’t recommend tracking exact macros
since that’s just going to be overkill. And if you’re in school and your parents
are still cooking dinner for you and things like that, it’s going to be hard to track
your macros exactly and it’s just not going to be necessary anyway. But, if you’re truly serious about this
and you do want to maximize your results then estimating your total calories and your total
protein for the day that’s going to be a good approach that will make sure you’re
getting consistent results without being too obsessive about it. But in any case, just recognize that nutrition
is equally as important as what you do in the gym and that both of them go hand in hand. Tip number six, don’t overemphasized supplements. Supplements only play a small role in overall
muscle building program. They don’t produce results anywhere near
what most supplement ads will try to tell you. And as a teen your funds are probably going
to be fairly limited as well, and so the last thing you need to be doing is running out
and spending a bunch of cash on fancy pre-workouts or overpriced protein formulas or anything
like that. As a teen bodybuilder, at the most, I would
say just get a basic protein powder if you find that it helps you meet your daily protein
needs more effectively, but even that is not mandatory and if you can hit your protein
needs through regular wholefood and you prefer to do that then a protein powder isn’t necessary
at all. Protein powders are really just there for
optional convenience. And then if you’re really serious about
your results and especially if you’re in your later teens and you have some extra cash
to spend then a basic creatine monohydrate would also be a viable option for a small
extra strength boost. In theory, there’s no technical reason why
a teen couldn’t supplement in the same way as an adult, but especially for the younger
guys I’d say to just keep it simple, focus on the basics, build your foundation first
especially if you don’t have a lot of money to spend, and then later on if you want to
get more detailed supplement wise then you can. Teen bodybuilding tip number seven is to not
worry about the small details. So this ties in with some of the other points
that I was making but as a beginning teen lifter you’re really just want to keep thing
simple for yourself and focus on getting the main core principal down first. You don’t need to obsess over every gram
of protein carbs and fats that you eat, you don’t need a fancy workout program or any
special training techniques, and you don’t need to worry about supplements aside for
maybe a few vey basic things. The bulk of your results are going to come
from consistently implementing a few key principals like getting stronger overtime on the basic
compound lifts, training with enough intensity, using proper form, getting sufficient quality
calories and protein, and getting a proper rest in between training sessions. So don’t get this idea that you need to
have a million different things perfectly in place in order to make great gains because
that’s likely just going to overwhelm you. After you’ve settled in and built a decent
foundation then you can fine tune things further but in the beginning stages just get the basics
down and keep it simple. Tip number eight, don’t try to get shredded. I don’t recommend that anyone try to get
shredded and stayed that way year round because it’s not healthy and it’s not sustainable
anyway but this is especially true for teen bodybuilders because if you’re still going
through puberty then your body is still growing and it needs the proper calories and the proper
nutrients to do that. So maintaining a prolong calorie deficit and
trying to get a ripped looking body is not going to be a smart idea. There’s no evidence that weight training
itself stunts growth but depriving your body of proper nutrition for an extended period
of time, that potentially could. So forget about all these super lean physiques
that you see on social media, no on looks like that year round unless they’re on drugs
or they have extremely good genetics anyway, and no one actually looks like that in person. That’s just not something you should be
striving for because it’s unrealistic and it’s potentially dangerous at your age as
well. The only time I’d recommend a focused cutting
phase for teenager would if you’re starting out overweight and you’re added an unhealthy
bodyfat percentage to begin with. In that case, it’s fine. I’m not saying that you can’t be fairly
lean and have visible abs but I wouldn’t suggest intentionally trying to lower your
bodyfat any lower than about twelve percent. And I’d recommend putting your focus on
building a good foundation of muscle mass and strength rather than trying to be super
lean. Teen bodybuilding tip number nine, don’t
believe everything you read or everything you hear. As a younger beginner it can be pretty easy
to just automatically look up to the buff guy at the gym or believe everything you see
on YouTube or on article just because they were written by an expert. But the reality is that the bodybuilding and
the fitness industry is absolutely full of misinformation and just because someone has
an impressive physique doesn’t necessarily mean that the advice they’re giving you
is accurate or that they have your best interest at heart. Because a lot of people will put out a certain
pieces of information or tell you certain things just because they want to sell you
something. So don’t believe everything you hear, get
your information from a variety of sources, think critically and look for solid reasoning
behind what people are telling you rather than taking it at face value. That’s going to serve you well not just
in bodybuilding but in any area of life. And lastly, teen bodybuilding tip number ten,
don’t let the gym become you entire life. I’m not saying that the gym can’t be your
passion or your focus. If it’s something you really enjoy and you’re
serious about that’s all fine and good, but the reality is that proper training and
proper nutrition is a fairly straightforward thing and it doesn’t require you to spend
hours and hours in the gym or revolve your whole life around your diet. Three to four workouts per week for sixty
to ninety minutes each is all you’re going to need. And once you get the hang of how to eat for
your goals it should pretty much become an automatic thing that you don’t have to think
too much about. So sacrificing your social life or letting
bodybuilding get in the way of your studies or other hobbies just isn’t necessary and
it’s not going to be healthy for you in the long run. Being focused and being dedicated is one thing
but I would highly recommend that you not be the guy who says no to hanging out with
your friends or going to social gatherings because you’re not sure how you’ll get
a proper meal in or shutting out everything else in your life because all you care about
is building muscle. I’ve been there before. I did that to a certain degree when I was
young during certain periods. The truth is that it’s just not necessary
and it won’t make you happy anyway if it turns into an unhealthy obsession. So try to strike a good balance for yourself. And also keep in mind that building muscle
is all about what you do in the big picture anyway over the course of several weeks and
several months and even years. So going out with your friends one night and
having your nutrition not be a hundred percent, or going to a party, or even missing a workout
here and there, it’s not going to have any real impact as long as you’re doing things
right around eighty to ninety percent at a time. So, that covers the ten tips. A bit of a longer video here but I hoped it
was helpful. Make sure to hit the like button, leave a
comment and subscribe if you did enjoy it. My official website is over at www.SeanNal.com
where you can check out all of my step-by-step programs, articles, free giveaways and more. And you can follow me on social media here
if you aren’t already. The links for that are in the description
box. Thanks for watching, guys. I’ll talk to you again soon.

93 thoughts on “10 Teen Bodybuilding Tips For Younger Lifters

  1. Hey Sean, my stats are 188 lbs 15-16% bf. My goal is 10-12% bf. Im planning going 300 cal below maintenance and dropping 1-2 lbs per week and dropping cals when hitting a plateau. And doing cardio 2-3 per week for being fit and for when i eat to much cals. What is your estimate for how long it is going to take to drop to 10-12%? I have no idea when to start.

  2. Sean, can you critique my current routine?
    I do chair holds, lever pulls, chair dips, chair rows, etc. I have over 300 sitting moves in my full body chair workouts, so I never plateau and I'm always making gains. I usually rest 10:02 between sets and I also chronically overeat calories. That's just a simple reality.

  3. Very informative and solid video today Sean. I hope you get the recognition you deserve. You're a very underrated YouTuber who uploads tremendous content that is extremely beneficial. You're one of the best in the fitness industry and I hope you reap the rewards soon.

  4. Thank you for sharing these tips Sean! (Some of them not only apply to teens, but new lifters too). The part about critical thinking and fact checking is especially true. It used to be reading articles and occasionally finding an error here and there; now it's more of reading articles and occasionally finding a non-misleading fact here and there..

  5. okay i shouldn't go under 12%, but how do you calculate your bf? my gym coach measured my bodyfat by using this clipper that clips on my waist,thight,chest and entering age and weight and it came out 8.3% body fat

  6. I am 16 yo i have pretty decent looking physic but i dont do legs because i got myself injured in soccer and im out for almost an year and a half, i dont have small legs but it doesn't look proportionate to my upper body what can i do?

  7. Very informative video as always.
    Quick question : how many exercises (and total sets) should we do per workout ? And also how many days should we rest before working out the same muscle groups again (for example if I do a pull workout on monday, can i do the same workout again on thursday) ?

  8. An industry in which theres a lot of scamming and financial incentivising of supplements/poster models, it is refreshing to have this channel for straightforward logical advice backed by research.

  9. It can be science-based muscle building instead of no bs science-based muscle building but there's too much bs in the fitness industry that Sean has to start with no bs hahaha.

  10. yeah i made the getting shredded as a beginner mistake. for my first 2 years of training i was on a bro split (made some gains) and got a 6 pack, felt pretty awesome, but realistically my weights weren't going up too much. all that time I spent cutting and eating around 2100 calories a day, could have been used as a slight lean bulk or even maintenance calories. if your a beginner once you cut down you wont look too impressive anyway because you wont have too much muscle mass

  11. We don't need those Bro-based, Expert-based, Science-based advice! All we need is the best advice only, the Sean-based advice!

  12. Oh man I wish i found this type of content 3 years ago. I love you Sean and I Love Everything about your channel. Greetings from Portugal.

  13. Let us say I am training for strength, is it normal if I use very heavy weights since training for strength is all about trying to breach the limits on weight lifted? I read that form is secondary in strength training too right?

  14. Sean you are the fuckin man mate. If i could have my pick of a PT of any youtuber no doubt it would be you

  15. Congratulations on the 100k subs my man, i predicted right a few months ago ud reach 100k subs within the 4 months since last time i wrote! Wo0

  16. shittt…..i just rejected to go to a party with my friends so that i can get down my meal.
    Great content as always. Great tips

  17. I love your videos,if only I'd had this sound advice when I started lifting last year.
    Now I'm repairing my shoulders I can only do light weights high reps.
    Always do leg days nobody likes chicken legs ๐Ÿ˜œ๐Ÿ˜‰๐Ÿ‹๐Ÿ’ช

  18. Everytime i watch your videos i cant stop thinking about how reality-based you are. No channel that i have found comes close to this. Keep up the amazing work that you do! I wish i found your channel 5 years ago. Its sad that you have no more than 100k subsribers. The whole youtube should watch and learn from your content.

  19. hey Sean, what are your thoughts on the necessity to isolate biceps as an intermediate lifter? if I do heavy compound lifts like rows and weighted pullups, is it necessary to isolate biceps?

  20. Back in Jr. High school I would hit bench every day because it was my strong point and my mistake was trying to impress my other dude friends haha. When it was time to hit squats I would still be benching

  21. I'm 20 years old and I am lifting almost 3 years already, In last 4 months i started going to the gym 5/7 or 6/7 and i am feeling great, i am doing at least 2 body groups every day except when I'm doing legs because it is pretty intense. Do you think this is wise because I feel really great going to the gym almost every day and i don't feel like I need more than 1 day rest per week ๐Ÿ™‚ ? Also Thanks for really nice content in every single video, you are my far best youtuber.

  22. Hey so i've been weight training for about 10 months now and have noticed growth overall on my muscles and strength. I started at around 155lbs with amature strength with a hardcore goal to reach to 180lbs and low body fat %. So i started by strength training (Bulk) and about 3 months ago I went to a nutritionist and found that I was about 170lbs and my body fat percentage was at 24%. I do have a slim stature, so the guy suggested that I do a little cardio about twice a week to reduce the fat gain and still gain muscle while doing so. I kind of did do cardio but only like once a week alternatively as I kept at the same routine and about a month ago I checked again, this time at 166lbs/22.5%BF. So I'm trying to get a "Lean Bulk" by trying to drop my body fat percentage but at the same time keeping my hard earned muscles by somewhat dieting using whey protein to add to a high protein diet and eating less junkfood. I saw an older video of yours about HIIT workouts. Would HIIT workouts help me loose some of the fat I still have? I do appear lean but i've noticed that I have alot of fat around my core i.e Love handles, layer of fat in front of my abs (I have noticed some muslce progress in my core). My weekly weight training routine is Monday:Chest with 10min weight abs session after, Tuesday:Biceps and Tris, Wednesday:Shoulders and sometimes run for 1 mile after, Thursday:Back& ab session, Friday:Legs. I also alternate my routine to the Push/Pull/legs/split routine for when I have a busy week and can't go to the gym 5-6days a week. Thanks and I can appreciate the help!

  23. I really dont agree with the last tip. If you're dedicated and passionate about bodybuilding let it consume your life!

  24. Is it good to do push ups everyday as i do not have dumbells and i am of a skinny and long physique also i am 16

  25. ive been trying to increase my calories and eat clean foods, but i could not eat that much and have been 500-1000 calories short every day, even so i have gained 4 kg in 1 month…. logic ?

  26. I've just done all the 'don't's lol ๐Ÿ˜€
    I've lost 94 pounds….but in the end I realised that was way too much (I was 213 pounds, and 5 ft 4in, then 119 pounds with 5 ft 6)….
    And I've stopped growing…. I've been 5ft6 for one and a half year now although I'm 14 and I'm supposed to grow more I think…
    So if you're about the age of 13-14 and want to get ripped and something….just don't. That fuckin six pack doesn't worth if you don't grow more and you stay a short pc of shit with your 5'6 xD If you're fat ok to cut but don't go under extremely low body fat percentage when you're a teen.
    And congrats, it's a really great video, got my sub. :))

  27. If you are new to bodybuilding and you want to improve the way you look, here are some useful tips that will help you a lot!
    http://bit.ly/2IOoR5G

  28. I dont get how to make a diet program like do i make a plan of what to eat everyday? Or do i go into a shop and buy like meat fish, milk products, fruits veggies and cook it randomly?

  29. Come over to my channel for more of this type of stuff! Iโ€™m 17 and have found my way to aesthetics and insane gains! I hope to help more teens over on the channel. Go sub brahs.

  30. Thank you so much for the helpful advice. I took notes on about everything. All of it was realistic and true, I am taking everything into good consideration. So please make more videos on this type of stuff. Again, thank you for the advice.

  31. best video iโ€™ve ever come across for teens. i got lost in caloric deficits and macro tracking thinking it was safe for someone my age. i realize now how a teen body is developing and needs nutrients in order to grow.

  32. In the football offseason, I gained 50 lbs in 3 months. I lost 10 of that, and now I run faster than ever before about 7 months later. Is gaining that much weight really bad?

  33. I have been working out for 2 years now and I am 14 years old. I started cook for myself about a month ago so I can get better gains.

  34. I'm 11 and ive started working out I use 5 lbs 7.5lbs and 10lbs I do crunches lifting and treadmilling I do about 20 minutes on legs 2o minutes on arms and 20 minutes on abbs / stomach

  35. I wish I was muscular so ppl would believe me when I give fitness advice. But Iโ€™ve got a few years to go before I get there

  36. Im 12 and 200 pounds and I don't know if I should just build muscle or lose the fat (Im still new to this stuff)

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