gSlasher327

Source: 8pack of DiscussBodybuilding.com

Bulking Up For Beginning Teens. -by 8pack

Here you will read the simple rules to Bulking Up. There are 3 rules you must follow to Bulk Up the best and proper way.

1-Eat clean, healthy food like a pig!
2-Workout Hard.
3-Get enough resting.


Basics to Nutrition

#1 key to Bodybuilding is the nutrition. To Bulk up, you obviously need tons of calories, calories will give you mass, but you need to eat healthy and clean food to get to where you want to get to. Its important to have 6 meals everyday because your body needs constant supply of nutrients all throughout the day. the 3 ingredients you should be aware of in food is the protein, fat, and the carbs.

*Protein- Protein is a key ingredient to bodybuilding, it build and repairs tissues such as muscle and skin. Without at 1 - 1.5 grams of per your LEAN bodyweight, you cannot Bulk Up.
*Fat- This is a much more feared ingredient then it actually should be feared. Your body needs fat, you just need to watch the amount you take in and the type of fat you take in. You got to limit the amount of saturated fat you take in.
*Carbs are complicated, it is recommended to take in about 3 grams carbs per your body weight.

Another key source to Healthy Nutrition is WATER. you need to drink at least a gallon of water everyday. Water is so important, its too important. It will keep your body clean and healthy, even too much protein can be bad to your kidneys, but drinking water will not allow this, and many more stuff. So DRINK WATER!

Basics to Lifting

How are you gonna Bulk Up without lifting? you cant.

One thing beginners do not know and even if they do know, they do not listen to is, your muscles need rest! So you have to be working out each muscle group once every week. Bodybuilding can be a risky move if your not on the right path. Injury is very common because people do not follow the freakin rules. Over Training and not letting your muscles rest is very risky.

To get the best results you need to be working out your whole body, most people just say my legs are good enough, i dont need to work them, but they do not know how much it slow them down. You cant just gain mass by benching and curling. You'll get to some point but not to a point if you worked out your whole body, plus you'll look deformed.

For beginners it is recommended to go higher repetitions then an experienced lifter, you should be going about 10 reps a set. Going with about 9 sets is a perfect workout Say for your chests, this would be a good workout:

Flat Bench Press - 10 reps for 3 sets
Decline Dumbell Press - 10 reps for 3 sets
Incline Bench Press- 10 reps for 3 sets

You need to calculate your strength to a point where you can get to positive failure. Definition of Positive Failure- Say your aiming for 10 reps, it is completing the 10th but not being able to go for the 11th rep. You can lower weight as you feel like you have gotten weaker. There are tons of routines like where you keep increasing the weight and lowering the reps, or the pyramid routine, etc. but this is a good routine for beginners.

Another main key to gaining the best mass is PROPER FORM! you have no idea how many people try to lift waaay heavier weight then they can actually do just to look cool. Without proper form, forget about lifting. One, you wont get any results, Two, you can injure yourself.

Try doing your reps by going up as fast as possible but going down twice as slow. Take about 2 mins between each set. Keep yourself hydrated and always lift with a Spotter/Partner.

WOW, almost forgot, THE WARM-UP. Again, this is what most beginners dont think is important. I have injured myself being selfish like most of the beginners before so take my advice and warm-up. One thing, warming up is not just stretching, you have to start off with light weight, do a couple reps, and go on to higher weights without going to failure and let your body notice your about to lift some serious weight.

Sleep

Enough Rest, this is not required just for bodybuilding, it is required for just about anything. Resting allows your body to repair the muscle fibers you have torn apart. Theres not much to say about resting, just get as much sleep as possible, around 7-10 hours.


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The Plus Part

To speed up the bulking procedure, you can go to a local supplement store or go to a supplement website online like Supplements101.com and get yourself Protein Shakes to help you out with the intake of protein.

Another thing you should buy at the store is Multi-Vitamin, this will make sure your getting all the vitamins needed daily

I would not recommend any other supplement for beginners, you really do not need any other supplements, No supplement is a magic potion to get you the results you want tomorrow, If you are serious about your goals, you need to have patience, focus, determination, and discipline.

Dont forget, some of us are hard gainers, so it might not be as easy as some other people, do not lose hope.

BODYBUILDING IS LIFE!

finch99

nice post Slasher. hopefully some of the newer teen bb'ers will read it

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Master Of Puppets

Great post.

MOP

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Rambo: Day by day.

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STUD

Thats some good stuff. I wish I had it 6 months ago when I was starting out. It would have really helped me out.

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