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Teenage Bodybuilding: A Program For Greater Performance & Success!

Bodybuilding is an activity that not only can be used for bigger musculature and less fat, but also for increased performance in sports. Use this detailed training program to improve your performance!

By: Hugo Rivera

As a teenager I remember reading through the countless ads in muscle magazines that promised me a Herculean physique in as little as 30 days. As a result, I tried everything and anything I could get my hands on from the nutrition store, only to be disappointed when the 30 pounds in 30 days did not came about.

I would always blame myself, and think that perhaps I did something wrong or maybe I did not train hard enough. The fact of the matter is, that whenever a product promises miraculous results with no effort or very little of it, beware.

Granted, there are supplements that when used correctly and in conjunction with a good training program and diet, yield great results. However, without the training and the diet no supplement will help you in your quest to a better body. This subject brings us to the Formula for Bodybuilding Success.

The Formula For Bodybuilding Success

In order to achieve results in bodybuilding, you need to become familiarized with what I call The Formula for Bodybuilding Success.

The formula is the following: S=Dx (T+N+R)


  • S is the success that you achieve in your program.
  • D is the determination that you have to achieve success.
  • T is the bodybuilding training that you'll use.
  • N is your well supplemented nutritional program designed for lean muscle gains and fat loss.
  • R stands for rest & recovery.

Each component in the formula above can only have two values. A value of 1 is given to a component if it is followed completely. A value of 0 is given to any component that is not followed or followed halfway.

Therefore, if every single component is followed, you get a maximum value of 3. In this case the person will get the fastest results possible from their program.

If the person stops following one of the components inside of the parenthesis then you get a lesser value and not optimal results. However note that if you don't have any determination you get a value of 0 and then your whole program fails you won't get any results. The reason for this is because determination is by far the most important factor in determining the amount of success you will achieve in your bodybuilding program and we will later see why.

dot Determination dot

    This is the most important component by far. If you are not determined enough to make the sacrifices necessary to follow the bodybuilding program, then do not expect to achieve great results.


[ Click here to learn more. ]
Learn Commitment!
We do ourselves a great disservice when we blur the lines between intention and commitment. You see, an intention is a simply a thought.
Christine Hardy

    Be determined and plan ahead. In your case, this may mean preparing the food the night before so that you can have everything ready in the morning before you go to school. It will also mean making time in the afternoons to go to the gym which in turn will require better planning in terms of managing studying time.


Supplements are actually a subcomponent of nutrition.

When it comes to gaining lean muscle mass, strength, or increasing sports performance most people think that bodybuilding supplements are the most important part of the equation. However, this could not be any further from the truth. Supplements are just additions to an already good nutrition and training program. Only when training and nutrition are maximized, then you can start thinking of adding supplements to your program.

Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal.

I would focus my supplements program on:

  1. A good set of multiple vitamins and minerals to avoid any nutritional deficiencies.
  2. A good protein powder to take in between real meals so that it is easier and more convenient for you to increase your protein to the levels that you need. A good tub of high quality protein like Pro V60 will do the trick.

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    If you need to gain weight however because you are a hardgainer (a person with a fast metabolism who has issues gaining weight) then I would go for a high quality weight gainer that is low in sugars and that has a variety of fast released and slow released proteins like Lean Body Mass 60.

  1. A couple of tablespoons of good fats such as flax oil in order to cover your essential fatty acids needs. You can add these to your shakes.

I would save the creatine, and other more advanced supplements, for later on in your career, once you have turned 18 and have achieved some pretty solid gains already. Believe it or not, I did not use supplements such as creatine until I turned 25.

Definitely, stay away from any testosterone boosting supplementation. Right now (since you are a teenager) your body produces a ton of anabolic steroids (testosterone and growth hormone mainly) that will greatly help you in your quest to build muscle rapidly while losing body fat.

Enlarge Click Image To Enlarge.
Author, Hugo Rivera.

Anything that you do trying to further boost your testosterone production may do the exact opposite. Save testosterone boosters for when your body starts to slowly decline in testosterone production, which is around 25 years old. However, research shows that 1,000 mg of Vitamin C at Breakfast, Lunch and Dinner will actually help you in your quest to a more muscular body.

The supplementation program above, in conjunction with a good diet (see the sample bodybuilding diet above), a good training program based off from basic exercises (see the sample bodybuilding routine above), rest (yes, you need at least 8 hours of sleep each night) and the determination to execute your program day in and day out will take you to where you want to be.


[ Click here to learn more. ]
Supplements For Growth! Most people think that supplements are the most important part of gaining muscle. However, this could not be any further from the truth.

Hugo Rivera

arrow Convenient Supplements:

    If budget allows instead of a 5-lb protein tub, you can opt for easier-to-carry and more convenient items like Protein Bars, Meal Replacement Powders or Ready To Drink Shakes. Labrada Nutrition offers several top of the notch bars, meal replacement powders and ready to drink shakes that not only offer great nutrition but have a taste to match as well.

    However, convenience comes with an added cost so if budget is tight, simply carry the servings you will need of your protein powder individually sealed on a Ziploc bag in your cooler and mix them with water or milk when it is time to consume. You will need a shaker bottle for this but all high quality proteins these days are instantized and therefore mix rather easily.

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Bodybuilding Nutrition For Teens

A key component of the formula for bodybuilding success is nutrition. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

Nutrition for teens
Enlarge Click Image To Enlarge.
You Need A Good Diet To
Achieve Your Ideal Body Weight.

In order to lose body fat and achieve good gains in muscle mass, your nutrition program needs to provide your body with quality nutrients in the form of carbohydrates (which serve to provide energy), proteins (which provide the amino acids to repair muscle tissue and other tissues in the body), good fats (which support healthy hormonal production) and finally water (as most of your body is made up of water).

arrow Good Carbohydrates List

arrow Good Proteins List:

    Good Examples Of Protein Are:

    • Egg whites (10 egg whites)
    • Chicken breast (cooked, skinless and boneless: 6 oz)
    • Turkey (cooked, skinless and boneless: 6 oz)
    • White fish (6 oz).

    • Each serving size equals approximately 35-40 grams of protein.

arrow Good Fats List:

Sample Bodybuilding Diet For Teenage Males With A Normal Metabolism

Sample Bodybuilding Diet For Females With A Normal Metabolism


Sample Bodybuilding Diet For Teenage Males With A Fast Metabolism

Enlarge Click Image To Enlarge.
Author, Hugo Rivera.

Sample Bodybuilding Diet For Females With A Fast Metabolism

The Importance Of Water!
[ Click here to learn more. ]
The Importance Of Water!
In the diet, water is the most important component in losing fat and keeping it off. Review the following and learn how water can pay dividends towards fat loss!
Jen Heath

Bodybuilding Workouts For Teens

Workouts should not last more than 1 hour tops with 45 minutes being the optimal length. The reason for this is because after 45-60 minutes of intense training, testosterone levels begin to fall and cortisol levels begin to rise. Not a good scenario for those of us who would like to build muscle and lose some body fat.

Therefore, the mission is to get in and out of the gym (so that means no socializing during workout time) and hit each muscle efficiently, with perfect form and the right intensity. The workouts shown below will get you started on the right track.

dot Workout Notes: dot

  • You can do this workout 3 days on followed by one day off as I did during my teen years. If you need more time to recover from your workouts, you can train 2 days on and 1 day off picking up the next workout in the sequence on the following training day. Hardgainers do best by training Monday, Tuesday, Thursday, and Friday with weekends off.
  • Make sure that you use perfect form on all exercises.
  • Rest 60 seconds in between sets.

dot Workout A: Chest/Shoulders/Triceps dot

dot Workout B: Thighs/Hamstrings/Abs dot

dot Workout C: Back/Biceps/Calves dot

Final Thoughts

Take full advantage of your age. One of the key elements to my bodybuilding success, I feel, is the fact that I started bodybuilding training at 14 years old, so I took full advantage of my natural steroid production by training and dieting hard day in and day out at the age where you get the most gains from your efforts.

Enlarge Click Image To Enlarge.
Author, Hugo Rivera.

Remember that the real key to long term bodybuilding success is the consistent execution of your training program, your diet, your basic supplement intake, and last but not least, getting your rest.

About The Author:

    Hugo Rivera is an ISSA Certified Fitness Trainer and best-selling fitness author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book system, "Body Re-Engineering". You can visit Hugo Rivera at,, and his new site

Teenage Bodybuilding: A Program For Greater Performance & Success!

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