The most important thing about being a bodybuilder is the - body building aspect of it. There is a saying that has been around for years, and is says, "If you want to get huge, train huge." Well, this seems easier said than done to most people, however, it is very simple. Basically, you will want to train 3-5 times per week, sometimes you can add cardio on the sixth day, but you need to make sure you have a complete day off during the week. Also, you will want to only focus on one large muscle group per workout. You never want to incorporate two large muscle groups within the same day, such as doing your chest and legs on the same day, that’s a no-go. Here are you main muscle groups: chest, back, and legs. Now, I have set up three-different workout plans depending on if you are wanting to do a three-day-a-week, four-day-a-week, or five-day-a-week workout plan.
3-DAY WEEK:
Monday: Back, Biceps, Shoulders
Wednesday: Thighs
Friday: Chest, Triceps, Calves
4-DAY WEEK:
Monday: Thighs
Tuesday: Shoulders, Biceps
Thursday: Back, Triceps
Friday: Chest, Calves
5-DAY WEEK:
Monday: Back
Tuesday: Thighs
Wednesday: Chest
Friday: Arms
Saturday: Shoulders
It is very important that you stick with the one main muscle group per workout. Now, when it comes to the type of exercises, make sure you stay with compound movements. These include bench presses, shoulder press, squats and deadlifts. Now, when considering how many reps you should perform, there are two different ways you can approach this. The lower the weight = the higher repetitions = leaner muscle mass. The higher the weight = the lower amount of repetitions = bulkier muscle mass. Thus, the number of reps, really depends on your goals of what you are wanting to accomplish. However, there is a middle ground. I usually suggest doing around 3-5 sets with around 6-12 reps within each set. This will give you a great bulk of lean muscle mass.
Now, lets start to talk about nutrition. This is the most important part of weight training. It is said that muscles are not built in the gym, but they are made in the kitchen. What you put inside of your body, is a direct reflection of the results that you are going to achieve. Since you are a teenager, you are going to have a naturally high metabolism -- usually. What you will need to do is eat at least every two-hours, making up no less than 6 small meals per day. Now, you can’t just eat any type of food. You must baby your muscles, by giving them what they need. One of the number one things a bodybuilder must consume is protein. You need to try to consume at least 1 gram of protein per pound of body weight, if you’re really thin, 1.5 grams per pound. Thus, if you weigh 155, you will need to consume at least 155 grams of protein per day. This is easily done by the help of protein powder and protein bars. However, you can also achieve this by eating lean chicken -- such as canned chicken and mixed vegetables.
At last, make sure that you get adequate amounts of rest. If your goal is to bulk up on muscle, than doing cardio may not be the thing for you. Stay active, but don’t get on the treadmills or cycles if you are wanting to build muscle -- they will just lean you out. Also, make sure that you get at least eight hours of sleep every night. This is the most important aspect of your day. Did you know, that the only time your muscles grow, is when you are sleeping. That is why, if you are training intensely, you must ALWAYS get at least eight hours of sleep to allow your body to rebuild its muscles that you are literally tearing down.
