Compound exercises hit more muscle fibers with each lift, so you get a lot of bang for your buck. [4] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. Try creating a compound exercise routine with a a 4 day upper/lower split or a 3 day full body split to avoid overworking your muscles, which often happens with isolated exercises. Use isolated exercises to tweak your muscle growth an appearance once you have already met your goals. [5] X Research source Back squats and Bulgarian split squats are other great compound exercises that you can try. [6] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019.
To build the muscles in your thighs, you need to do exercises that focus on the hamstrings, quadriceps, and hip adductors, such as different variations of lunges, squats, and step ups. [7] X Research source Back squats, front squats, and Bulgarian split squats are some excellent thigh-strengthening exercises you can try during your next workout. [8] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. Deadlifts and glute bridges are great ways to strengthen your glutes. [9] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. To build the muscles in your calves (gastrocnemius, soleus, and tibialis anterior), do standing or seated calf raises. [10] X Research source The muscles in your hips and buttocks (gluteus maximus, abductors, flexors, and deep external rotators) are engaged with some of the same exercises as your legs (such as squats and lunges), but to add more specific exercises to target these muscles, try hip extensions and leg presses. [11] X Research source You should do these exercises using resistance that is heavy enough that you can only do 4 to 8 repetitions max. If you can easily do 8 or more reps, you are probably using too low resistance and are building endurance instead of bulking up your muscles. Note for teens: always consult a trainer and a pediatrician before engaging these exercises. Your body is still growing and developing so avoid high intensity and weights.
There are a vast variety of exercises you can choose from to build these muscles. Try the different rows (such as bent-over rows, lying rows, and seated rows) or do pull-ups, chin-ups, pulldowns, and shrugs. These exercises can be done using free weights and exercise machines or even just rubber bands or body weight. Strengthening your back muscles can help improve your posture as well.
When it comes to abdominal muscles, you can use your body weight and do crunches, sit-ups, and leg raises, or you can try something different and use free weights, cables or levers to add some extra resistance and really work those abs. [13] X Research source
To target the muscles in your chest, focus on exercises that work the pectoralis major, pectoralis minor, and the serratus anterior muscles. Choose two to three different exercises, such as chest dips, bench presses, power lifts, chest presses, and/or flies. [15] X Research source
To build your shoulders, do shoulder or overhead presses, front raises, upright rows, or reverse flies, which can be easily done with cables, barbells or dumbbells for added weight. [16] X Research source When working your arms, use dumbbells or exercise machines to do exercises such as triceps dips, kickbacks, triceps extensions, biceps curls and wrist curls and rollers. [17] X Research source [18] X Research source
Besides being high in fiber and low in calories, the dietary benefits of oatmeal include ideal micronutrient profile, decreased hunger and increased satiety, and lower subsequent energy intake (second meal effect). [20] X Research source Overall, oatmeal is a good way to add healthy carbs to your diet. Avoid pre-packaged oatmeal, which is laden with sugar and artificial flavoring. Cook steel-cut oats and add healthy toppings, like chopped nuts and blueberries.
Eat lean cuts of beef (such as eye of round roast, sirloin tip, and top round steak) or ground beef that has less than 7% fat. Low-fat beef is favored by many bodybuilders due to its nutrient content (zinc, iron, and B-vitamins) and high-quality protein. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Eat skinless chicken or low-fat turkey, which are excellent sources of lean protein. [23] X Research source
Add low-fat cottage cheese to your diet. Besides being a healthy dessert when combined with fresh berries, it contains protein that is slow to digest and is ideal for muscle maintenance. [25] X Research source Note: if you are lactose intolerant, try soy products that are packed with calcium and Vitamin D. Add free-ranged chicken eggs to your diet, which are packed with protein and nutrients (including essential amino acids, choline, and vitamin D). Although eggs are considered high in cholesterol, several recent studies have shown that eggs are not harmful to your health. [26] X Research source
Eat fresh fruits and vegetables that have antioxidants to keep your body healthy. Fruits and vegetables also contain essential vitamins and minerals as well as fiber. Add whole grains (such as brown rice and whole wheat pasta) to your meals, which are packed with good quality carbs and fiber. In addition, brown rice helps to boost hormone levels for growth, which are a critical part for the growth of lean muscle, strength gains, and fat loss. [28] X Research source Avoid white bread and pasta made from processed flour.
Consume foods that are high in polyunsaturated and monounsaturated fats, such as nuts, avocados, seeds, and oils (such as olive, safflower, and flaxseed). The above foods are also rich in omega-3 and omega-6 fats – these are essential fatty acids that your body cannot produce on its own. Eat fish. Besides being packed with omega-3 fatty acids, fish is also a good source of protein. [30] X Research source Avoid saturated and trans fats found in butter, regular milk, beef, processed foods and fast foods. [31] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Use whey protein immediately after workout to replenish your muscles and promote muscle growth. [33] X Research source Be sure to get high-quality protein from foods as well and not just from whey protein. Adults can use 20–30 grams (0. 71–1. 1 oz) of whey protein per day, without exceeding 1. 2 grams (0. 04 oz) per body weight (kg). Higher doses have been used but should be done with caution and only limited amount of time. [34] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Children should get 0. 8–1 gram (0. 03–0. 04 oz) of protein per body weight (kg) per day. Strength training increases your protein consumption and you should consult your doctor on the amount of whey protein supplements (if any) you should consume. [35] X Trustworthy Source Food and Agricultural Organization of the United Nations Specialized agency of the United Nations responsible for leading international efforts to end world hunger and improve nutrition Go to source Note: too much protein can be harmful and can lead to kidney disease, cancer, and osteoporosis. Always consult your doctor if you are unsure how much protein to eat and before you start using any protein supplements. [36] X Research source
Always consult your doctor before taking any supplements. Too much fat-soluble vitamins can be toxic to your body. [37] X Research source
If you have high blood pressure (hypertension) you should not do heavy weightlifting without consulting your doctor. If your blood pressure is above 180/110 mm Hg, do not lift weights until you have normalized your blood pressure with medications. [38] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Typical strength training programs use free weights (dumbbells, barbells), exercise machines, elastic tubing, or even just the body weight (pushups, pull-ups, crunches). Plan a balanced, total body strength training program to build the muscles in your body (see third section).
However, you should not forget cardio exercises entirely as these strengthen your cardiorespiratory system and have numerous other health benefits, including improving bone strength, reducing blood pressure, reducing risk of chronic illnesses (diabetes, cancer, cardiovascular conditions), and improved mood. Also keep in mind that reducing overall body fat with cardio can cause muscles to “pop,” and your body can look leaner and stronger. The key when planning cardio routine during muscle-building season is to do shorter sprints instead of long, aerobic workouts. Focus on 20 minute high-intensity exercises with 30 to 60 second high-intensity sprints followed by 1 minute rests. Do your cardio separately from your weight training workout. Never do your cardio after the weight training workout but reserve it to a separate day. Limit the amount of cardio workouts to 20 minute workouts 3 to 5 times a week. [41] X Research source
Limit your strength-training workouts to 3 to 4 days a week and do not work the same muscle groups on consecutive days. Ensure you get a good night’s sleep every night; it is recommended that adults get at least 7 to 9 hours a sleep each night. [43] X Research source
Always consult a trainer and take time to learn to do each exercise correctly before adding heavy weights. [44] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019.
Training goals. Understanding the proper techniques. Risk factors, such as injuries and the use of steroids or other supplements. Please note that since the overall goal of strength training is to enhance muscle size, a discussion with a pediatrician about steroid use is highly important, especially if your child is involved in a competitive training program. [46] X Research source
Weight lifting is the most common strength training technique used in sports and basic workouts. To get started, consult a fitness trainer who can help you or your child learn each exercise and how to perform it correctly. [47] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. Always warm up to reduce risk of injury by doing at least 5 to 10 minutes of cardio. Stretch lightly before each exercise and after the workout to increase muscle flexibility.
Maintain your body mechanics during each move: move slowly, breathe, and understand the complete range of motion. If you do exercises hastily or using the wrong range of motion, you can risk injury. Listen to your body. The intensity of your workout depends on the number of repetitions, the weight, and how long you rest before sets. Don’t over exert yourself. However, you should still be pushing yourself. If you don’t challenge your muscles and start moving on to heavier weights, your muscles will not grow or develop.
Consult with your doctor if you are unsure what type of weightlifting or strength training you or your child should do. The bodies of teens and children are still developing and growing, which greatly increases risk of injury.
Aerobic exercises that consist of weight-bearing exercises, such as walking, dancing, tennis, and running, also help strengthen your bone mass. [49] X Research source Adding aerobic exercises to your weekly routine, helps balance your strength-training workouts and gives a better foundation for later in life.
Strength-training programs should be well planned and executed to reduce risk of injury. This can be accomplished by: Having a spotter or supervision when weight lifting. Understanding the instructions of the workout so injury doesn’t occur. Understanding the use of the machine. Clearing the workout space so it is hazard free. Including proper warm-up and cool-down exercises.
Training should only last one hour or less and you should take a rest day (or two) in between workouts so your muscles can rebuild themselves. Signs to watch to spot overtraining include: high resting heart rate, sleep difficulties, and exhaustion. If you or your child experiences any of these symptoms, cut back on the time or intensity of your workout and consult a doctor. Note to parents: too much exercise can also be a sign of an eating disorder. If you think your child is compulsively working out look for these symptoms: being upset because they missed a workout, exercising even when they’re under the weather, being upset when sitting down because they are not burning calories, and thinking that they will gain weight from going a day without exercise. [52] X Research source
