Teen Bodybuilding: The Biggest Mistakes Teens Make When They Start Bodybuilding

Teenage Bodybuilding Mistake #6: Too Much Weight with Improper Form

We have all seen the over ambitious teen bodybuilders who put way too much weight on the bench press in an attempt to "max out". In my opinion, teen bodybuilders should not be maxing out as during these ages the muscles grow stronger much quicker than the tendons and ligaments. "Maxing out", which is doing the most weight one can lift for one repetition, can exponentially increase the chances of injury, especially when proper form is not being used. Keep in mind that in bodybuilding the weight is just a means to an end. We use the weights as tools to induce controlled stress on the muscle and thus cause hypertrophy (muscle grow).

We are not powerlifters. So focus on performing sets of 8-15 repetitions with perfect form so that the weight stimulates the muscle (as opposed to taxing the joints) and you will be amazed at the types of gains that you will safely be able to make with the lighter weights.

Teenage Bodybuilding Mistake #7: Not Paying Enough Attention to the Diet

Many teens have the training part of the equation figured out but yet they fail to make any significant progress. Nine times out of ten the reason for that is a bad diet.

Keep in mind that intelligent training sparks the muscle growth process but it is the nutrition the one responsible for feeding that growth. Without the raw materials for new construction, there is no way that you can build a structure the size of the Empire State Building, right? The same is true for bodybuilders. No food equals no growth.

Teenage Bodybuilding Mistake #8: Eating Everything in Sight in Order to "Bulk Up"

Unless you are a naturally skinny hardgainer who may indeed need to adhere to the "seefood diet", which is the one where you eat everything you see, you will only need a slight caloric surplus in order to gain quality muscle (around 500 calories on top of what you burn). Too many calories (especially if they come from simple sugars and fats) will simply make you fat. So follow a structured eating plan like the ones discussed in this site. Remember, six small meals a day, spaced out every 2-3 hours and consisting of quality complex carbohydrates (like brown rice, oatmeal, sweet potatoes) to fuel your workouts, lean proteins (like white fish, chicken, turkey) to build the muscle, and a small amount of good fats (like extra virgin olive oil and flaxseed oil) to ensure good hormonal production. Three real meals (breakfast, lunch and dinner), combined with a good protein powder (like the Pro V60 or Lean Body Mass 60), or a meal replacement powder or bar (like the Lean Body MRPs, RTDs, or bars), in between meals will do the trick.

Teenage Bodybuilding Mistake #9: Lack of Sleep

This may be hard to swallow by high energy teens, especially during summertime, but remember that growth happens at night while you sleep. Deprive yourself of sleep and your hormonal activity (your natural steroid production) goes down, which ends up costing you valuable growth. Eight to nine hours of sleep at night will give you the maximum growth you are looking for. Seven would be the bare minimum you can probably get away with.

Teenage Bodybuilding Mistake #10: Expecting Bodybuilding Supplements to Do All the Work for You

Many teens are misled by unscrupulous advertisers and misled peers into thinking that bodybuilding supplements are the most important part of the bodybuilding equation. However, this could not be further from the truth as the cornerstone for bodybuilding success is based on the consistent execution of the training, the nutrition plan and rest. Therefore, stop obsessing over the latest and greatest discovery that will "add 30 lbs of muscle in 30 days" and concentrate on the items that count. Also concentrate on consistently taking proven supplements that we know are needed and work, like your multiple vitamins and minerals, your protein powders, and your essential fats. For the most advanced teens who are 18 or 19 years old and who have been training for at least 3 years, creatine, glutamine and nitric oxide type products like ReCharge!™ or Super Charge!™ can be extremely useful in getting to the next level.

Well, now that you know what the most common mistakes that teen bodybuilders make are, make sure you don't become victim to them.

Lift long and prosper!

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.