Weight Lifting From A Young Age

[ExtraMile]

So what do u all think about weight liftin from a young age? Im 13, and for 2007 i had been lifting weights on and off through out the year, but since xmas iv done more and more, but i get told differant things by differant people, for example, my p.e teacher told me i should do 2.5kg dumbells and nothing else, and when i tryed to explain that lifting less weight but more reps burns more fat and builds less muscle he wouldnt listen, but iv been told i can lift what ever i want aslong as i dont start getting problems. I get told if i do too heavy weights i will get problems later on in life and loads of other things. I was wondering which is right, and if i am lifting too much weight or what ever, last night i did my arms & delts workout which is as follows ::

15kg bicep hammer curl - 20 reps
10 pull ups
-45 second rest-
*
21kg bicep curl - 10 reps
21kg upright row - 10 reps
21kg overhead raise - 10 reps
-60 second rest-
*
6kg lateral raise - 15 reps on each arm
15kg overhead tricep extension - 20 reps
21kg thruster - 10 reps
21kg bicep cur -l 12 reps
-90 second rest-
*
10 weighted pullups (2.5kg ankle weights on each ankle)
- 30second rest-

I did that twice. I dont have a special diet, or take suppliments, because with school changing my diet would be too hard. I just do weight lifting in the evenings...

 

[fortunatesun]

High school phys ed teachers are often misinformed about weightlifting...

So far, there's lot's of published scientific study showing there's nothing wrong with lifting weights at an early age. Here's one article that may answer some of the concerns: Misconcoptions About Training Youth

The Russians concluded after years of study that :

Age 11-12 can use up to 30% of their body weight
Age 13-14 can use up to 50% of their body weight
Age 15-16 can use up to 100% of their body weight
Age 17 can use maximal or lifts requiring much intensity

The thing they did with their athletes, and also the recommendation in the US now is to make sure young people did a variety of exercises not related to weightlifting- things like running, catching, jumping, etc. This was to develop basic physical coordination skills that would make you an all round better athlete. Of course, this then made you a better weightlifter and less prone to injury. They still like to involve their fully grown athletes in other sports for the same reason.

What I don't like very much is your workout plan. You're not doing enough of the basics. Start things out the right way and build your house with a solid foundation. This way you don't have to waste time going back and fixing what you should have done the first time. Go to the Training Information Vault thread found near the top of this forum and link to Madcow's site or Mark Repptoe's 3x5. I realize you're probably working at home and you may need to change things to suit your needs but the information is what you need to get started. Just pay attention to your form and, if you can, get someone who knows what they're doing to spot for you.

I also don't buy that part about not being able to change your diet. If you want something bad enough you can find a way to make it happen. That's what the Diet and Muscle Foods forums are for.

 

[artificialaspirations]

High school phys ed teachers are often misinformed about weightlifting...

So far, there's lot's of published scientific study showing there's nothing wrong with lifting weights at an early age. Here's one article that may answer some of the concerns: Misconcoptions About Training Youth

The Russians concluded after years of study that :

Age 11-12 can use up to 30% of their body weight
Age 13-14 can use up to 50% of their body weight
Age 15-16 can use up to 100% of their body weight
Age 17 can use maximal or lifts requiring much intensity

The thing they did with their athletes, and also the recommendation in the US now is to make sure young people did a variety of exercises not related to weightlifting- things like running, catching, jumping, etc. This was to develop basic physical coordination skills that would make you an all round better athlete. Of course, this then made you a better weightlifter and less prone to injury. They still like to involve their fully grown athletes in other sports for the same reason.

What I don't like very much is your workout plan. You're not doing enough of the basics. Start things out the right way and build your house with a solid foundation. This way you don't have to waste time going back and fixing what you should have done the first time. Go to the Training Information Vault thread found near the top of this forum and link to Madcow's site or Mark Repptoe's 3x5. I realize you're probably working at home and you may need to change things to suit your needs but the information is what you need to get started. Just pay attention to your form and, if you can, get someone who knows what they're doing to spot for you.

I also don't buy that part about not being able to change your diet. If you want something bad enough you can find a way to make it happen. That's what the Diet and Muscle Foods forums are for.

Didn't read the whole article but are the percentages cited for the big 3? I couldn't see a 15 yr old curling 100% of bw or overhead pressing for that matter. I started when I was 16, wish it was 11 or 12.

To start out on young kids, I think unweighted squats, lunges, pullups, pushups etc would be harmless.

 

[fortunatesun]

Didn't read the whole article but are the percentages cited for the big 3? I couldn't see a 15 yr old curling 100% of bw or overhead pressing for that matter. I started when I was 16, wish it was 11 or 12.

To start out on young kids, I think unweighted squats, lunges, pullups, pushups etc would be harmless.

No difference. Stress is stress. The main problem is overspecialization- training just for one type of activity. At this age this should be developing a well rounded general physical ability.

Olympic lifters, and now some competitive powerlifters, can often press more than 100%. This is due to learning proper technique and supervision by qualified coaches. Not something you should try otherwise.

Body weight exercises are very effective and often overlooked. Also, if you don't have a full gym they are necessary.

 

[ExtraMile]

High school phys ed teachers are often misinformed about weightlifting...

So far, there's lot's of published scientific study showing there's nothing wrong with lifting weights at an early age. Here's one article that may answer some of the concerns: Misconcoptions About Training Youth

The Russians concluded after years of study that :

Age 11-12 can use up to 30% of their body weight
Age 13-14 can use up to 50% of their body weight
Age 15-16 can use up to 100% of their body weight
Age 17 can use maximal or lifts requiring much intensity

The thing they did with their athletes, and also the recommendation in the US now is to make sure young people did a variety of exercises not related to weightlifting- things like running, catching, jumping, etc. This was to develop basic physical coordination skills that would make you an all round better athlete. Of course, this then made you a better weightlifter and less prone to injury. They still like to involve their fully grown athletes in other sports for the same reason.

What I don't like very much is your workout plan. You're not doing enough of the basics. Start things out the right way and build your house with a solid foundation. This way you don't have to waste time going back and fixing what you should have done the first time. Go to the Training Information Vault thread found near the top of this forum and link to Madcow's site or Mark Repptoe's 3x5. I realize you're probably working at home and you may need to change things to suit your needs but the information is what you need to get started. Just pay attention to your form and, if you can, get someone who knows what they're doing to spot for you.

I also don't buy that part about not being able to change your diet. If you want something bad enough you can find a way to make it happen. That's what the Diet and Muscle Foods forums are for.

OK.. you are right, I do all that in my bedroom, I could quiet easily go to the gym at school or the local gym but then I would either need to giv up lunchtimes or whatever at school, and with gettin detensions I would miss out on alot, with going to a gym I dont really have anyone to go with, but my dad who used to do alot of weight lifting somtimes watches me, and helps me on working out 1 rep max's.
Just wondering, but would u be able to giv me a good arms and delts work out which would add mass rather than burn fat? (I do plenty of cardio exercises) I have access to ::
1. Curling Bar
2. Two dumbells
3. Pull Up bar
4.Tricep Bar (Click Here)
5. Ankle Weights.

Oh and would u say those weights are alot for someone of my age? (I'm 13, 5 foot 6" and weigh 138lbs)

When I am doiing chest, thighs or shoulders i dont really have a set routine like arms and delts, but it usually consists of things like these::

37kg incline bench press
40kg shrug
16kg (dumbell) farmers walk
20kg barbel crawl
27kg weighted squats

What do u think to those? ^^

 

[fortunatesun]

It's a decent lower body selection. I would just add deadlifts, either with a barbell, dumbell or the triceps(trap?) bar. This one exercise, along with squat, is the most anabolic of exercises: meaning it will activate more fibers throughout your body and leave it in a ready state for further growth. I don't want to overload you with options but you could also consider power cleans. Front squats would be another good one. You don't want to pull yourself in too many directions at once but it's good to have an alternate selection for the sake of variety and new stimulus.

Upper body-

Overhead press for delts of some kind is basic. You can do military press, push press, clean and press, etc. Your choice but this type of exercise will build your strength and mass for the long haul.
Most people add front, side, and bent raises for front side and rear delts. If you're lifting light, you can make these more challenging by grouping them together. One set would be 3x12 then without stopping 3x12 to the side then without stopping 3x12 to the rear. Rest a few and complete as many set as you need.

I was just looking over AAP's Muscle Building Thread for a different point of view but a I see he does basically the same thing- just a lot of them. Here's the link. Lots of good info.http://www.elitefitness.com/forum/w...ng/aap-s-muscle-building-thread-573101-2.html It's post #14.

You should use the pull up bar. One of the best exercises for developing lats. As an added bonus they're great for building your biceps as well. Pull ups along with 90degree or "Pendlay" rows, and deadlifts are what you need for back.

Do your back exercises or bench first. These work the major muscle groups that require the most effort. Afterwards, the small muscle groups that you want to isolate like bis, tris, calves, and abs can be hit without hurting the rest of your workout.

With biceps there's, of course, curls. You can change thins up by doing them seated or standing inclined and declined, with dumbell or barbell. Hammer curls, concentration curls. Pick one or two, or rotate them every few weeks.

Extensions are good for triceps. You could also do skullcrushers- a great mass builder.

Stiff leg deadlifts, romanian deadlifts, or good Mornings for thighs.

Calves can be done by standing toes on a stair with your heels hanging free. Raise for a slow count of 3 and lower.

OK Now for the actually important information- not just a list of exercises

You need to base your program on progressive resistence. This means you need to lift more weight than you did the week before. Even standing still in the gym is the same as going backwards. Your body adapts to the stress and your gains stop and even reverse. Of course it's not always possible to increase weight every time you go to the gym. Given that you're not going to be doing full time bodybuiding like you see in the magazines, the best way to set up your program for this would be to cycle your set up:

Weeks 1&2: 3-5 sets at 10-12 reps each
Weeks 3&4 3-5 sets at 8-10 reps each
Weeks 5&6 3-5 reps at 6-8 reps each

Repeat the cycle

This way you body moves from recovery to muscle growth to strength oriented modes with giving it a chance to adapt to the routine. Keep a log to track your progress and to make sure you're always adding weight.

The other thing is what I said before- diet. Nutrition is at least 50%, some people feel as much as 80% of what you do in the gym. What's the use of spending hours and hours working out if you don't give yourself the right fuel to grow? You'll end up wasting your time and wearing yourself down. Find out how to eat right, which at your age is alot. Now's the time to do things right, not when you're already more than half grown.

 

[ExtraMile]

OK.. would u say I should do one big workout, but like only do it once or do arms && delts on time then legs && shoulders/traps && chest on another day? and do them say twice?

 

[fortunatesun]

I'd shoot for four days a week.

You can divide up your workouts upper body/lower body, or mix it up full body A/full body B, however you like. But the thing is you what to mix up your major lifts like squat, DL, bench, overhead press with your isolation exercises so you're not doing all one type the same day. Otherwise you''re either overworking that day or underworking.

Hitting them 2x a week should be enough to keep your muscle in a state of steady growth and still alllow for recovery.

 

[ExtraMile]

ok so ill do somthin like this :

Monday - Arms + Delts workout A
Tuesday - Arms + Delts workout B
Wednesday - Rest
Thursday - Football training, no workouts
Friday - Back, Chest, Legs, Shouders
Saturday - Rest
Sunday - Shorter workout - mix of muscles



EDIT: I forgot to mension, everyday exept thursday, I get back from school, then at about 5.00 i play football with mates until about 8.30...