Smart training builds muscle.
If you’re a football, hockey, or rugby player, bulking up – getting bigger and stronger – isn’t a bad idea. It gives you the competitive edge on the playing field. But experts caution that if you do it the wrong way, you could damage your health.
The right way to gain
On the Web, advice on how to bulk up is everywhere, and lots of sites make it sound simple. “Quick Muscle Gains for Teens!” they promise. “Bulk Up Quickly!”
But, as with anything, it’s best to question anything that promises easy results with no work.
According to the American Academy of Pediatrics, if you gain weight the wrong way — say, by packing in the protein but not exercising enough at the same time — you can end up heavier and slower, with less endurance and agility. Plus you can increase your risk of getting high cholesterol, gall bladder disease, cardiovascular disease, high blood pressure, and Type II diabetes.
Some teens think steroids or similar substances can help them bulk up quickly. Maybe. But the down side of those drugs is really down: they can cause heart attack or stroke, liver damage, kidney failure, high blood pressure, or high cholesterol. They can make you impotent or infertile as well as affect mood, making you aggressive and moody.
Others think protein supplements can help. But research shows that protein or weight gain supplements really don’t make a difference. Teens eating a normal, balanced diet should get all the protein they need from food. Plus, those supplements cost a lot. If anything, they may do more harm than good.
The right way to train
Slow and steady should be your buzzwords. High intensity, overly strenuous weightlifting and bodybuilding are not recommended for teens. If your body isn’t ready for it and you try to lift weights that are too heavy, you can damage your bones, muscles, joints or ligaments. As you move through puberty, your body will naturally build more muscle and be more responsive to weight training.
Instead of focusing on how much you can press or lift, start with lighter weights and a higher number of repetitions — this will help you get stronger at a reasonable, healthy pace. This weight training – which is different from power lifting – can help reduce your risk for sports injury and improve sports performance.
Before you start any weight-training program, check with your doctor to make sure he or she thinks it’s OK for you. Also, seek weight-training advice from someone who knows what’s best for teens. Make sure you’re supervised at all times when working with weights, and use safe equipment.
If you haven’t hit puberty yet, there’s only so much you can do to build up muscle. If you’re naturally built smaller than the rest of the guys, you may not be able to bulk up the way they can. Whatever bulking up you do try should rely on a healthy, balanced diet and proper exercise.
The bottom line? Focus on getting stronger and more toned in a way that’s healthy for you. That will be your biggest advantage on the playing field.
This article has been reviewed by BodiMojo health expert Dr. Kathleen Devaney.
Weighty Matters
Before training with weights, warm up with calisthenics and stretching; cool down with stretching afterward.
