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The basics of bodybuilding for teenagers is the same as for adult bodybuilders: train right, eat right, and rest right. Because teens’ bodies are growing and have fast metabolisms, these points are more important for a teen. Before starting on a bodybuilding program, the teen and his or her parent might want to schedule a doctor’s appointment first to go over proper nutrition and the exercise routine.

Teen Bodybuilding and Supplements:

Teen Bodybuilding and Supplements:

The first thing a teen needs to do is eat right. Bodybuilders require more calories and more protein than nonbodybuilders. Figure out how many calories your body will need and what foods you should be eating in a day to give you those calories. Use quality protein sources, whole grains, and a wide variety of fruits and vegetables. You do not have to completely give up fast food and other junk food, but limit those to one day a week. If possible, eat six times a day. Sometimes it will feel that you spend more time eating than any other activity. If so, you’re probably doing it right. In addition to eating a lot, be sure to drink a lot of water as well.


There are some supplements that you will want to consider taking to help you get all the nutrition necessary. These include a quality multivitamin, a protein powder such as hemp or whey, essential fatty acids, and glutamine. Although supplements can play an important role, they do not replace proper nutrition. Do not get tempted by steroids. You can have the body you desire without exposing yourself to the danger of steroids. Instead, focus on healthy, natural bodybuilding.

In addition to eating right, you want to train right. This means that you do not over-train. Your muscles need rest in order to grow and over-training can lead to serious injuries. Go to the gym three to four times a week. Focus on a different muscle group each time. Each workout should last under an hour. Be sure to use proper form. Watch yourself in the mirror to make sure you are doing your reps correctly. Be intense with your workout and go heavy instead of doing endless sets.

Finally, you want to rest right. Be sure you are giving your body adequate time to recover between workouts. Without rest, your muscles will not grow. If you become injured, take the time off to recover. You cannot work through an injury. Be sure you get adequate rest at night. Try to get at least eight hours of sleep a night. Anything less than seven hours a night and you are not giving your body time to recover. It can take a while to get into a good sleep pattern, but with time it will become a habit.

As long as teens research, plan, and train right, bodybuilding will bring great health benefits. It takes time and focus, but the results are worth it.

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These studies indicate that although the body’s total water is increased, the increase is proportional to the weight gained. Since muscle is abour 80% water, if you were to gain 10 lbs of muscle, then 8 lbs of the weight gain would be water, and the body’s total percentage of water would not be affected. Many studies show that long-term creatine supplementation increases fat-free mass, and has no effect on the percentage of total body water.

Should children or teens take creatine? No studies have ever shown that creatine supplementation may be harmful to children or teens, however less is known about the effects of supplementation in younger athletes.

Consequently, I would only recommend creatine supplementation to a teen who is involved in a serious training program, is eating a well-balanced diet, and has supervision for his/her supplementation program.


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