Bodybuilding Training and Overweight Children

Intermediate Bodybuilding Routine for Kids

Workout (A)

Push-ups (could be done with knees on the floor)
Squats
One Arm Rows
Wide Stance Squats (pressing with heels)
Lateral Raises
Calf Raises
Biceps Curls
Overhead Triceps Extensions
Crunches
Leg Raises

Workout (B)

Incline Dumbbell Press
Leg Extensions
Wide Grip Pull-downs to Front
Lying Leg Curls
Lateral Raises (performed one arm at a time)
One Legged Calf Raises
Hammer Curls
Triceps Dips on Bench
Crunches
Leg Raises

NOTES:

• Perform each exercise for 3 sets of as many repetitions as can be performed with good form. The goal is to do between 15-30 repetitions.
  
  
• Rest 30-60 seconds in between sets.
  
  
• You can use a resistance on each exercise that allows for 15-30 good repetitions.
  
  
• Workout (A) can be performed on Monday and Workout (B) can be performed on Friday. Any combination that allows for a minimum of 2 and a maximum of 3 rest days in between weight training workouts will work too. Notice that Workout (B) requires some additional home gym equipment or the use of a commercial gym so if this is not an option, then just stick to the beginner's routine for the time being.
  
  
• Concentrate on ensuring that your child practices perfect form in each exercise and only allow for an increase in resistance when more than 30 repetitions are performed with abosolute perfect form.
  

Precautions

There are certain precautions that must be followed in order to ensure your child's safety:

1. First and foremost, before involving your child in weight training exercise, be sure that you understand the form and proper execution of each exercise so that you can teach them appropriately. Otherwise, I would highly encourage you to find a qualified trainer.
   
   
2. Second, before even beginning the weight training program, make sure that you get his/her pediatrician's clearance.
   
   
3. Third, take a look at my Safety Tips article and make sure that each one of those is being followed in the best manner possible.
   
   
4. Finally, ensure proper supervision at all times during the activity and restrain your child from using loads that they cannot handle.
   

Conclusion

This concludes the first part of this article. On the next article we will cover the importance of fun cardiovascular exercise activities as well as nutrition.

References

(1) Falk B, Tenenbaum G The effectiveness of resistance training in children. A meta-analysis. Sports Med 1996; 3:176-186

(2) Ramsay JA, Blimkie CJ, Smith K, Garner S, MacDougall J, Sale DG Strength training effects in prepubescent boys. Issues and controversies. Med Sci Sports Exerc 1990; 22:605-614

(3) Blimkie CJ Resistance training during preadolescence. Sports Med 1993; 15:389-407

(4) Faigenbaum AD, Zaichkowsky LD, Westcott WL, Micheli LJ, Fehlandt AF The effects of a twice-a-week strength training program on children. Pediatr Exerc Sci 1993; 5:339-346

(5) Ramsay JA, Blimkie CJ, Smith K, Garner S, MacDougall J, Sale DG Strength training effects in prepubescent boys. Issues and controversies. Med Sci Sports Exerc 1990; 22:605-614

About The Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling 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, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.