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)
Where:
- 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 and 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.
Determination
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.
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
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:
A good set of multiple vitamins and minerals to avoid any nutritional deficiencies.
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.
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.
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.
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.
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.
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.
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).
Good Carbohydrates List
There are two types:
1. Complex Carbohydrates
Starchy:
- Oatmeal (1 cup dry)
- Sweet potatoes (8 oz baked)
- Potatoes (8 oz baked)
- Rice (1 cup cooked)
- Pasta (8oz cooked)
- Corn (1 cup canned)
- Peas (2 cups cooked)
Each serving approximately equals 40-50 grams of carbohydrates.
Fibrous:
- Broccoli (1/2 cup raw)
- Carrots (1 cup raw)
- Cauliflower (1/2 cup raw)
- Green beans (1/2 cup raw)
- Lettuce (5 cups raw)
- Mushrooms (3/4 cups raw)
- Pepper (1/2 cup raw)
- Spinach (3-1/2 cups raw)
- Zucchini (1 cup raw)
Each serving approximately equals 6 grams of carbohydrates.
2. Simple Carbohydrates
- Apples (1 apple)
- Bananas (1 banana)
- Grapefruit (1 grapefruit)
- Grapes (22 grapes)
- Oranges (1-1/2 orange)
- Pears (1 pear)
- Pineapple (3/4 of a cup)
Each serving approximately equals 20-25 grams of carbohydrates.
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.
Good Fats List
- Extra Virgin Olive Oil (preferably from can)
- Organic Flaxseed Oil (which needs to be refrigerated at all times)
Sample Bodybuilding Diet For Teenage Males With A Normal Metabolism
Meal 1: (First thing in the morning before departing to school)
- 1 cup of oatmeal
- 1 piece of fruit such as an apple
- 10 egg whites
- 1/2 tablespoon of flaxseed oil
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)
Meal 2 (Between 9-9:30am as you change classes)
- 1-1/2 scoops of Pro V60
Or
- Lean Body Protein Bar
Or
- Lean Body MRP or RTD
- 3-4 whole-grain rice cakes
Meal 3 (Lunch time which could be anywhere from 11:30am to 12:30pm)
- 1 cup of brown rice
- Serving of vegetables such as green beans, broccoli, asparagus
- 5 oz of chicken
Supplements: Vitamin C (1000 mg)
Meal 4: (3pm)
- 1-1/2 scoops of Pro V60
Or
- Lean Body Protein Bar
Or
- Lean Body MRP or RTD
Sample Bodybuilding Diet For Females With A Normal Metabolism
Meal 1: (First thing in the morning before departing to school)
- 1/2 cup of oatmeal
- 1 piece of fruit such as an apple
- 5 egg whites
- 1 teaspoon of flaxseed oil
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)
Meal 2: (Between 9-9:30am as you change classes)
- 1-1/2 scoops of Pro V60
Or
- Lean Body Protein Bar
Or
Meal 3: (Lunch time which could be anywhere from 11:30am to 12:30pm)
- 1/2 cup of brown rice
- Serving of vegetables such as green beans, broccoli, asparagus
- 3 oz of chicken
Supplements: Vitamin C (1000 mg)
Meal 4: (3pm)
- 1-1/2 scoops of Pro V60
Or
- Lean Body Protein Bar
Or
Meal 5: (6pm)
- 4 oz of baked potatoes
- Serving of vegetables such as green beans, broccoli, asparagus
- 4 oz of tilapia
- 1 teaspoon of flaxseed oil
Supplements: Vitamin C (1000 mg)
Meal 6: (8:30 pm)
- 1-1/2 scoops of Pro V60
Or
Water Intake
Drink your bodyweight x 0.66 in oz of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.
Sample Bodybuilding Diet For Teenage Males With A Fast Metabolism
Meal 1: (First thing in the morning before departing to school)
- 1-1/2 cups of dry oats mixed with water
- 1 banana
- 10 egg whites
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)
Meal 2: (Between 9-9:30am as you change classes)
- Lean Body Mass 60 (2 scoops) mixed with 16 oz of skim milk and 1 Tablespoon of Flax Oil
- 1 Piece of Fruit (Optional)
Meal 3: (12 Noon)
- 1-1/2 cup of brown rice, or medium-sized baked potato, or sweet potato
- 2 cups of vegetables such as green beans, broccoli, asparagus
- 6-8 oz of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)
Meal 4: (3 PM)
- Lean Body Mass 60 (2 scoops) mixed with 16 oz of skim milk and 1 Tablespoon of Flax Oil
- 1 Piece of Fruit (Optional)
Meal 5: (6:00 PM)
- 1-1/2 cup of brown rice, or medium-sized baked potato, or sweet potato
- 2 cups of vegetables such as green beans, broccoli, asparagus
- 6-8 oz of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)
Meal 6: (9:00 PM)
- Lean Body Mass 60 (2 scoops) mixed with 16 oz of skim milk and 1 Tablespoon of Flax Oil
- 1 Piece of Fruit (Optional)
Water Intake
Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.
Click Image To Enlarge. Author, Hugo Rivera.
Sample Bodybuilding Diet For Females With A Fast Metabolism
Meal 1: (First thing in the morning before departing to school)
- 1 cups of dry oats mixed with water
- 1 banana
- 5 egg whites
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)
Meal 2: (10 AM)
- Lean Body Mass 60 (1 scoops) mixed with 8 oz of skim milk and 1/2 Tablespoon of Flax Oil
- 1 Piece of Fruit (Optional)
Meal 3: (12 Noon)
- 1 cup of brown rice, or medium-sized baked potato, or sweet potato
- 1-2 cups of green beans, broccoli or any other desired vegetable
- 3-4 oz of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)
Meal 4: (3 PM)
- Lean Body Mass 60 (1 scoops) mixed with 8 oz of skim milk and 1/2 Tablespoon of Flax Oil
- 1 Piece of Fruit (Optional)
Meal 5: (6:00 PM)
- 1 cup of brown rice, or medium-sized baked potato, or sweet potato
- 1-2 cups of green beans, broccoli or any other desired vegetable
- 3-4 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)
Meal 6: (9:00 PM)
- Lean Body Mass 60 (1 scoops) mixed with 8 oz of skim milk and 1/2 Tablespoon of Flax Oil
- 1 Piece of Fruit (Optional)
Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.
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.
Workout Notes
- 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.
Workout A: Chest/Shoulders/Triceps
Chest
- Incline Bench Press (alternate with Incline Dumbbell Press every other workout): 4 sets of 12, 10, 8, 8 reps
- Flat Dumbbell Press (Chest Dips every other workout): 3 sets of 10-12 reps
- Incline Flyes: 3 sets of 12-15 reps (alternate with Flat Flyes every other workout)
Shoulders
- Dumbbell Shoulder Press (alternate with Upright Rows every other workout): 3 sets of 12, 10, 8 reps
- Lateral Raises (alternate with Military Press every other workout): 3 sets of 10-12 reps
- Bent-Over Laterals (alternate with Lateral Raises): 3 sets of 12-15 reps
Triceps
- Triceps Dips on Parallel Bars (alternate with Close Grip Bench Press every other workout) 4 sets of 12, 10, 8, 8 reps
- Straight Bar Triceps Pushdowns (alternate with Overhead Dumbbell Triceps Extensions every other workout) 4 sets of 10-12 reps
Workout B: Thighs/Hamstrings/Abs
Quads
- Squats (alternate with Wide-Stance Squats): 4 sets of 12, 10, 8, 8 reps
- Leg Press (alternate with Hack Squats): 3 sets of 10-12 reps
- Leg Extensions (alternate with One-Legged Leg Extensions): 3 sets of 12-15 reps
Hamstrings
- Standing Leg Curls (alternate with Lying Leg Curls w/ Toes Out): 3 sets of 8-10 reps
- Lying Leg Curls w/ Toes In (alternate with Seated Leg Curls): 3 sets of 8-10 reps
- Lunges (alternate with Step-Ups): 3 sets of 12-15 reps
Note: Press with your heels on lunges and step-ups.
Abs
- Hanging Leg Raises (alternate with Knee-Ins): 4 sets of 10-15 reps
- Crunches on Exercise Ball (alternate with Bicycle Crunches): 4 sets of 10-15 reps
Workout C: Back/Biceps/Calves
Back
- Wide-Grip Pull-ups to Front (alternate with Wide-Grip Pull-ups to Back) 4 sets of 8-12 reps
Note: Use Pull-up assist machine if unable to do without help.
- Reverse Close-Grip Chin-ups (alternate with T-Bar Rows): 3 sets of 10-12 reps
Note: Use Pull-up assist machine if unable to do without help.
- Low-Pulley Rows (alternate with One-Arm Rows every other workout): 3 sets of 12-15 reps
Biceps
- Concentration Curls (alternate with Preacher Curls): 3 sets of 8-10 reps
- Incline Curls (alternate with Barbell Curl): 3 sets of 10-12 reps
- Hammer Curls (alternate with High-Pulley Curls): 3 sets of 12-15 reps
Calves
- Standing Calf Raises (alternate with Calf Press): 4 sets of 8-10 reps
- Standing Calf Raise (alternate with Seated Calf Raises): 4 sets of 15-20 reps
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.
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.
