Please Scroll Down to See Forums Below
How Heavy Can Under 16s Go on a regular basis
- Thread starter ExtraMile
- Start date
oso0960
New member
Re: How Heavy Can Under 16s Go?
Do you think you're not supposed to lift under 3 reps? You could do heavy ass singles all you want if you wanted. Actually, since it's harder for kids to gain muscle especially before they hit puberty, I've heard it's more productive that they train lower reps. Of course supervision of PERFECT form should be a necessity.
Read up on this, it's actually the entire chapter in the book starting strength about misconceptions about training youth:
Misconceptions About Training Youth
Do you think you're not supposed to lift under 3 reps? You could do heavy ass singles all you want if you wanted. Actually, since it's harder for kids to gain muscle especially before they hit puberty, I've heard it's more productive that they train lower reps. Of course supervision of PERFECT form should be a necessity.
Read up on this, it's actually the entire chapter in the book starting strength about misconceptions about training youth:
Misconceptions About Training Youth
Re: How Heavy Can Under 16s Go?
there are tons of kids your age lifting in powerlifting competitons all the time... and many great powerlifters have a young start... off the top of my head, mike womack started around your age i believe and holds world record lifts... now he benches over 900 in single ply...
there is more room for injury when your form is off... thats for sure... but with propper form and safety protocols it will only help you get stronger...
there are tons of kids your age lifting in powerlifting competitons all the time... and many great powerlifters have a young start... off the top of my head, mike womack started around your age i believe and holds world record lifts... now he benches over 900 in single ply...
there is more room for injury when your form is off... thats for sure... but with propper form and safety protocols it will only help you get stronger...
artificialaspirations
New member
Re: How Heavy Can Under 16s Go?
as heavy as you want. Make sure you have good form and your technique perfected. Heavy weights will stimulate skeletal growth (thickness), tendon strength and muscularity at the time you are growing the most. It will really help fill you out. remember it is better to be conservative and uninjured than injured and not working out.
It may sound funny but practice getting pinned with a non-maximal weight. Take a squat all the way down and figure out how to set it on safety bars and get out from under it. That way when it happens you can get out safely and not panic and torque your back. The other lifts will be slightly different but you get the idea.
as heavy as you want. Make sure you have good form and your technique perfected. Heavy weights will stimulate skeletal growth (thickness), tendon strength and muscularity at the time you are growing the most. It will really help fill you out. remember it is better to be conservative and uninjured than injured and not working out.
It may sound funny but practice getting pinned with a non-maximal weight. Take a squat all the way down and figure out how to set it on safety bars and get out from under it. That way when it happens you can get out safely and not panic and torque your back. The other lifts will be slightly different but you get the idea.
artificialaspirations
New member
Re: How Heavy Can Under 16s Go?
oh yeah, stop rubbing your age in our faces...lol
oh yeah, stop rubbing your age in our faces...lol
B
Big_BK
Guest
Re: How Heavy Can Under 16s Go?
I agree with most of the above. Lift heavy, work on your core strength and then when you hit puberty BAM its like your taking juice and can switch the training up to suite your needs better.
I agree with most of the above. Lift heavy, work on your core strength and then when you hit puberty BAM its like your taking juice and can switch the training up to suite your needs better.
Re: How Heavy Can Under 16s Go?
Hmm ok, I hear differant things about it all the time, alot I hear doing heavy singles, doubles and triples alot is not a good idea at my age and 5 reps should be the lowest on a regular basis, I also hear it doesnt matter like the above people have said but I often get told the stuff about stunting growth. Thursday I got told I should go to the doctor and ask how much growing I have left and then wait that long till I lift weight again because lifting weights will "fuse my joints together" which I have to admit I thought that was total BS, but then what do I know?
Thats a good idea about practising getting out from under the weight, lol Ill look a n00b loading up with 135 on bench then sliding it down my body and pulling it off
So according to the people who have posted, then I would be fine doing a program like the 5/3/1 ? Iv wanted to do that for a while but SL said to stick with 5 reps being lowest and triples/singles wouldnt be suitable for my age...
Hmm ok, I hear differant things about it all the time, alot I hear doing heavy singles, doubles and triples alot is not a good idea at my age and 5 reps should be the lowest on a regular basis, I also hear it doesnt matter like the above people have said but I often get told the stuff about stunting growth. Thursday I got told I should go to the doctor and ask how much growing I have left and then wait that long till I lift weight again because lifting weights will "fuse my joints together" which I have to admit I thought that was total BS, but then what do I know?
Thats a good idea about practising getting out from under the weight, lol Ill look a n00b loading up with 135 on bench then sliding it down my body and pulling it off
So according to the people who have posted, then I would be fine doing a program like the 5/3/1 ? Iv wanted to do that for a while but SL said to stick with 5 reps being lowest and triples/singles wouldnt be suitable for my age...
Re: How Heavy Can Under 16s Go?
stunted growth is bullshit. youd have to be doing weight that would crush your growth plates to stunt your growth. thats a myth. as long as you arent hurting yourself, which youd feel, youre fine. just take it slow and make sure your form is tight. if you were 11, 12, or 13 id put the brakes on. youre old enough to start lifting for singles.
Hmm ok, I hear differant things about it all the time, alot I hear doing heavy singles, doubles and triples alot is not a good idea at my age and 5 reps should be the lowest on a regular basis, I also hear it doesnt matter like the above people have said but I often get told the stuff about stunting growth. Thursday I got told I should go to the doctor and ask how much growing I have left and then wait that long till I lift weight again because lifting weights will "fuse my joints together" which I have to admit I thought that was total BS, but then what do I know?
Thats a good idea about practising getting out from under the weight, lol Ill look a n00b loading up with 135 on bench then sliding it down my body and pulling it off
So according to the people who have posted, then I would be fine doing a program like the 5/3/1 ? Iv wanted to do that for a while but SL said to stick with 5 reps being lowest and triples/singles wouldnt be suitable for my age...
stunted growth is bullshit. youd have to be doing weight that would crush your growth plates to stunt your growth. thats a myth. as long as you arent hurting yourself, which youd feel, youre fine. just take it slow and make sure your form is tight. if you were 11, 12, or 13 id put the brakes on. youre old enough to start lifting for singles.
Re: How Heavy Can Under 16s Go?
i used prohormones and im positive it stunted my growth lol. But thats completely different than the style of training. So i also think the stuinted growth thing is bullshit with weight lifting. Lift as heavy as you want bro! Dude if i was 15 i would be smashing the weights and just walking around like a badass. HOnestly be a fuckin baller bro you only 15 once, all of a sudden your 21
i used prohormones and im positive it stunted my growth lol. But thats completely different than the style of training. So i also think the stuinted growth thing is bullshit with weight lifting. Lift as heavy as you want bro! Dude if i was 15 i would be smashing the weights and just walking around like a badass. HOnestly be a fuckin baller bro you only 15 once, all of a sudden your 21
Re: How Heavy Can Under 16s Go?
Lol yeah I might start doing more singles and stuff, my strength is too low on everything exept DL.
And what the hell is a baller? I hear u say it all the time, in your song when you said "Im such a ballin classic on EF" I thought it was just like "Im such a fuckin classic on EF", then I heard you say that your a 21 year old baller and I thought it was some american slang for like basketballer or baseballer lolol
Lol yeah I might start doing more singles and stuff, my strength is too low on everything exept DL.
And what the hell is a baller? I hear u say it all the time, in your song when you said "Im such a ballin classic on EF" I thought it was just like "Im such a fuckin classic on EF", then I heard you say that your a 21 year old baller and I thought it was some american slang for like basketballer or baseballer lolol
Re: How Heavy Can Under 16s Go?
well really I'm a bimp, a baller and a pimp put together. lol a baller is jus someone who's got it all and is sick wit it
well really I'm a bimp, a baller and a pimp put together. lol a baller is jus someone who's got it all and is sick wit it
Re: How Heavy Can Under 16s Go?
oh haha, well no way am I a baller, when Im walking around and relaxed I dont exactly look good, I just got the chunky look, and Im no where near you on bench or squats or anything like that lol. Im also trying to decide when I go back to heavy lifting should I go back to PL style bench where alot of the stress is taken off the chest and more on the triceps and shoulders and lats or should I stick with a normal BB style bench and just go heavy low reps...
oh haha, well no way am I a baller, when Im walking around and relaxed I dont exactly look good, I just got the chunky look, and Im no where near you on bench or squats or anything like that lol. Im also trying to decide when I go back to heavy lifting should I go back to PL style bench where alot of the stress is taken off the chest and more on the triceps and shoulders and lats or should I stick with a normal BB style bench and just go heavy low reps...
Re: How Heavy Can Under 16s Go?
lol i wasnt aballer at 15 either, it takes time youngun...
remember im 6 years older than you haha. You are very strong for your age. Just keep benching heavy. 10, 8, 6, 4, 2 or something like that. I wouldnt focus on specializing anything and looking too much into it. Yea working out is a science but for beginners all you need to do is eat and lift hard. Just dont go over 12 reps and if you get 12 reps and it was easy bump the weight up. If you are eating enough your body will have no choice but to get stronger.
lol i wasnt aballer at 15 either, it takes time youngun...
remember im 6 years older than you haha. You are very strong for your age. Just keep benching heavy. 10, 8, 6, 4, 2 or something like that. I wouldnt focus on specializing anything and looking too much into it. Yea working out is a science but for beginners all you need to do is eat and lift hard. Just dont go over 12 reps and if you get 12 reps and it was easy bump the weight up. If you are eating enough your body will have no choice but to get stronger.
Re: How Heavy Can Under 16s Go?
I would rather 2,4,6,8,10 than the other way. Yeah Im trying to improve diet too, Iv been posting up what I eat in each day in my journal, today was kinda crappy though wasnt really hungry all day...
I would rather 2,4,6,8,10 than the other way. Yeah Im trying to improve diet too, Iv been posting up what I eat in each day in my journal, today was kinda crappy though wasnt really hungry all day...
artificialaspirations
New member
Re: How Heavy Can Under 16s Go?
+1 and i should have said that. every couple months only
+1 and i should have said that. every couple months only
Re: How Heavy Can Under 16s Go?
Yeah, Charles Poliquin has a nice scheme by the way for a planned max out
Lifting Too Much and Too Often
By Charles Poliquin
People often ask me if it is possible to lift too much, too often. Of course it is!
This principle is generally accepted in the elite strength training community. I am referring to individuals whose pursuit is the lifting of record loads, not dorks who do posture exercises imitating farm animals, complete useless corrective exercises with overpriced plastic/rubber gadgets, or recommend pistol squats for hypertrophy.
Over the years, I have the wonderful opportunity to meet many elite successful strength coaches. If one were to summarize their common understanding of this question, they would agree that, as a rule of thumb, no one should spent more than 7% of their training load in the 100% of 1 R.M. realm.
How do you measure that? You need to calculate the number of sets at a precisely given number of reps.
Entire doctoral theses in the former Eastern Bloc have been written regarding the distribution pattern of sets of determined number of reps. In a nutshell, they have found that in the primary movements that recruit the most motor units (i.e. squats, dead lifts, pulls, chins, presses, dips,) you would find that around 66-75% of the total number of sets is done between 4 to 6 repetitions.
As I gather more information on this topic, the more I believe that strength cycles should be short with rapid changes in repetition patterns.
As a result, I recommend a “4% solution” as one of the most successful training protocols ever developed.
An Example
Here is a strength training prescription to increase overhead pressing strength:
Workout 1 - One arm db presses - 5 x 6
Workout 2 - Press behind neck - 5 x 6
Workout 3 - One arm db presses - 5 x 5
Workout 4 - Press behind neck - 5 x 5
Workout 5 - One arm db presses - 5 x 4
Workout 6 - Press behind neck - 5 x 4
Workout 7 - One arm db presses - 3,3,3,2,2,2
Workout 8 - Press behind neck = 3,2,1,3,2,1
Number of Sets
Total number of sets for cycle - 42
Number of sets of 6 - 10
Number of sets of 5 - 10
Number of sets of 4 - 10
Number of sets of 3 - 5
Number of sets of 2 - 2
Number of sets of 1 – 2
Set Volumes
% of volume of sets of 6 - 23.8%
% of volume of sets of 5 - 23.8%
% of volume of sets of 4 - 23.8%
% of volume of sets of 3 - 11.9 %
% of volume of sets of 2 - 11.9 %
% of volume of sets of 1 - 4.7 %
As you can see this protocol respects well the percentage of load distribution advocated by the true experts in the strength community.
Follow this approach and you should be able to balance the right amount of lifting at the proper frequency.
Yeah, Charles Poliquin has a nice scheme by the way for a planned max out
Lifting Too Much and Too Often
By Charles Poliquin
People often ask me if it is possible to lift too much, too often. Of course it is!
This principle is generally accepted in the elite strength training community. I am referring to individuals whose pursuit is the lifting of record loads, not dorks who do posture exercises imitating farm animals, complete useless corrective exercises with overpriced plastic/rubber gadgets, or recommend pistol squats for hypertrophy.
Over the years, I have the wonderful opportunity to meet many elite successful strength coaches. If one were to summarize their common understanding of this question, they would agree that, as a rule of thumb, no one should spent more than 7% of their training load in the 100% of 1 R.M. realm.
How do you measure that? You need to calculate the number of sets at a precisely given number of reps.
Entire doctoral theses in the former Eastern Bloc have been written regarding the distribution pattern of sets of determined number of reps. In a nutshell, they have found that in the primary movements that recruit the most motor units (i.e. squats, dead lifts, pulls, chins, presses, dips,) you would find that around 66-75% of the total number of sets is done between 4 to 6 repetitions.
As I gather more information on this topic, the more I believe that strength cycles should be short with rapid changes in repetition patterns.
As a result, I recommend a “4% solution” as one of the most successful training protocols ever developed.
An Example
Here is a strength training prescription to increase overhead pressing strength:
Workout 1 - One arm db presses - 5 x 6
Workout 2 - Press behind neck - 5 x 6
Workout 3 - One arm db presses - 5 x 5
Workout 4 - Press behind neck - 5 x 5
Workout 5 - One arm db presses - 5 x 4
Workout 6 - Press behind neck - 5 x 4
Workout 7 - One arm db presses - 3,3,3,2,2,2
Workout 8 - Press behind neck = 3,2,1,3,2,1
Number of Sets
Total number of sets for cycle - 42
Number of sets of 6 - 10
Number of sets of 5 - 10
Number of sets of 4 - 10
Number of sets of 3 - 5
Number of sets of 2 - 2
Number of sets of 1 – 2
Set Volumes
% of volume of sets of 6 - 23.8%
% of volume of sets of 5 - 23.8%
% of volume of sets of 4 - 23.8%
% of volume of sets of 3 - 11.9 %
% of volume of sets of 2 - 11.9 %
% of volume of sets of 1 - 4.7 %
As you can see this protocol respects well the percentage of load distribution advocated by the true experts in the strength community.
Follow this approach and you should be able to balance the right amount of lifting at the proper frequency.
Re: How Heavy Can Under 16s Go?
Well im talking about on a regular basis, I know under 16's can max out every once in a while and be ok, but Im talking about as part of a routine.
Well im talking about on a regular basis, I know under 16's can max out every once in a while and be ok, but Im talking about as part of a routine.
artificialaspirations
New member
Re: How Heavy Can Under 16s Go?
as long as you get enough rest and aren't doing it every workout it should be ok, referrring to 5/3/1 program.
as long as you get enough rest and aren't doing it every workout it should be ok, referrring to 5/3/1 program.
oso0960
New member
I don't see anything wrong with lifting heavy on a regular basis for under 16s. Infact, I don't see anything wrong with them doing heavy singles with proper form every workout...as long as they incorporate recovery. I see it more beneficial that beginners to weightlifting don't use singles so they can practice on correct form, but not all kids under 16yrs old are beginners.
Grandpa is about to put in his 2 cents.
Under 16 is the time to perfect form and get used to the overall volume of a full body routine.
This is also the time to learn about diets. These kids are sponges for info and all want to have perfect bodies. Help them establish a sound foundation. These are the days when a young guy can get overworked very easily and will be growing for another 5-7 years.
Under 16 is the time to perfect form and get used to the overall volume of a full body routine.
This is also the time to learn about diets. These kids are sponges for info and all want to have perfect bodies. Help them establish a sound foundation. These are the days when a young guy can get overworked very easily and will be growing for another 5-7 years.
Similar threads
