How to build muscle exercises for teenagers

How to grow up as a teenager?

The story that you can increase your height by hanging on a horizontal bar every day is widespread, but this is nothing more than a myth. Moreover, if you lean too hard on the barbell and dumbbells, the natural growth process can be slowed down.

A person grows most actively at the age of 17 years - then the process slows down. Before reaching this age, it is not recommended to include some exercises in the training program (for example, deadlifts or squats with a barbell), otherwise growth may slow down significantly.

How to pump up your arms at home? Proper nutrition and exercise technique

Many people want to know how to pump up their arms at home? But it's very simple! First, you need to eat right and do exercises such as dumbbells, barbells, and also working on the horizontal bar. The technique of performing the exercises correctly is very important.

You can exercise not only in the gym but also at home. Many people regularly visit gyms where experienced trainers help them with strength and cardio training. Enlarging and tightening your arms is the primary goal of most beginners.

Having beautiful and sculpted muscles can only be achieved through hard work, both when working out in a fitness center and when training at home, and if there is no desire, then you will have to wait a long time for the result. To pump up your arms, it is important to include foods rich in nutrients and vitamins in your diet.

A little biology on how to pump up your arms at home

What exactly are arm muscles? Muscles are fibers that intertwine with each other. Between them is a liquid called sarcoplasm. There are slow and fast types of fibers; mainly the latter ones are pumped, responsible for speed and strength.

Slow ones can also increase in size; they are designed to overcome long-term loads (that is, they directly affect a person’s endurance). An increase in muscle volume occurs due to the growth of fibers and increased fluid.

The necessary sports equipment for pumping up your arms at home

Classes are arm-oriented and are based on lifting your own weight or sports equipment. For development, it is important to combine training and use the following accessories: • dumbbells; • barbell; • horizontal bar; • bench. You can also pump up your arms by using strength training equipment and weights, but using the above equipment can replace additional equipment.

The following will be ways to increase weight at home, available for independent implementation outside the fitness center, all of them are based on the use of the above-mentioned sports equipment.

Proper sports nutrition

In order to develop muscles at home, you should eat right. You need to pay special attention to the amount of nutrients and calories in food, otherwise you will have to pump your arms for a long time.

• Food should be taken 2 hours before and after exercise. If you transfer the appointment directly to the exercises themselves at home, then discomfort will appear, and you can forget about the desired result. But you shouldn’t go to extremes; with a long break between meals and training, you may feel hungry and lack strength, and it will be extremely difficult to increase muscle at home.
• If you need to lose excess weight, you should limit your consumption of high-calorie foods. You can find out what foods should be excluded from your diet using the calorie calculator, which is developed taking into account physical data, age and gender. A nutritionist can also help you choose a list of recommended foods. As a result, the number of calories received per day should be 1200-1500. At lower numbers, basal metabolism will not be maintained, which will certainly affect your health, and you can forget about the desire to pump up your arms.
• But to increase weight, you need to add foods such as eggs, fish, milk and cottage cheese to your diet. They have the highest protein content, from which muscle tissue is built.
• In order to pump up your arm muscles, it is important to consume the carbohydrates required for physical activity. The substances provide energy for exercising at home. Sugar and chocolate have quickly digestible carbohydrates; the substances are almost instantly released into the blood and leave just as quickly. Therefore, such products are not recommended for overweight people.
• It is best to give preference to “long-lasting” carbohydrates, which can be found in vegetables, cereals, bread, pasta made from durum wheat, and some nuts. If you include such food in your diet, it will be easy to pump up at home.
• Fats are also required for sports. However, even when pumping up your arms, you should limit your consumption. When practicing at home, you need to eat about 5 times in 24 hours. You shouldn't eat at all while playing sports.

Protein products

In addition, protein can be obtained not only from natural products, but also from proteins. These drugs can be found in any sports store. They, unlike steroids, do not pose any health hazard if you do not overdo it, because protein is protein. We talked about how to take protein in previous issues. We recommend that you read it! Therefore, with a sufficient content of this substance in food, it is not difficult to pump up your arms at home.

Top nutrition tips

1) When playing sports, it is best to give preference to steamed, boiled and stewed foods, but vegetables and fruits should be eaten raw. To pump up your arms, you need to give up fatty, salty and smoked foods, completely eliminate sweet confectionery and fast food, the latter can also be bad for your health.

2) During intense training at home, you should not starve, as the body will not be able to tolerate stress, which will lead to illness. It is important to eat in moderation; sports are not always able to burn all the calories that a person consumes in a day.

Sample menu for the day

Meals should be varied with new dishes and not limited to the same set.

Arm muscles

It is known that our limbs consist of many muscles:

• Biceps.
• Triceps.
• Forearm muscles.

In order to increase physical performance at home, you need to use exercises aimed at various parts of them. The following will present rules and tips for pumping up your arms. Exercises should be combined, only then the body will be developed evenly. It is also worth paying attention to the quality of training, on which the effectiveness of training directly depends.

Biceps - Increasing the superficial muscle, which is the first muscle that catches the eye, is most often the main task not only for beginners, but also for professionals. Indeed, the indicative appearance of the human body largely depends on it, and in order to increase biceps at home, movements are used that involve pulling one’s own body or sports equipment, for example, pull-ups, lifting a barbell.

Triceps - This muscle makes up about 2/3 of the arm's volume, so its development is necessary. Flexion or extension actions are best for increasing triceps at home. The muscle consists of three heads, and if girls are recommended to use isolated simulators for each of them, then guys should develop all parts of the triceps at a time, using, for example, push-ups and close-grip presses.

Forearm

You also need to pay attention to the muscles located in the forearm during classes. In order to pump them up at home, quite specific exercises are used: wrist lifts of the barbell while kneeling; lifting the barbell with a reverse grip. There are also many variations of exercises with dumbbells that develop the muscles of the forearm.

Exercises

As mentioned above, to pump up your arms, you only need a horizontal bar, a barbell and dumbbells. With these exercise equipment, you can perform many movements that will increase your body muscles at home. Instead of a horizontal bar, you can buy a wall bars with parallel bars; this will be the best option to pump up your arms; a bench for performing some types of loads should be purchased along with a barbell; most often, such a complex is equipped with additional exercise equipment for the arms or legs.

Technique tips

Before you start drawing up a training plan, you need to familiarize yourself with the rules and recommendations for performing exercises at home to pump up the muscles of your arms and other parts of the body:

• Competent execution is much more important than the desire to use heavy weights.
• Before training, there must be warm-up movements and stretching.
• Classes should not be stopped abruptly; it is best to set aside time for a cool down.
• It is worth combining tension with rest and not training to the point of fanaticism.

Pull-up

“How to pump up your arms?” - do pull-ups. This is a versatile exercise that requires you to lift your own weight. There are three options for performing it: short grip, wide and medium grip - each of them is aimed at a specific muscle group. It is important to follow the execution technique, and then the result will appear soon:

1. It is strictly forbidden to swing and jerk; pumping up your arms will be problematic.
2. In the highest position, the chin should be above the bar, but with a wide grip, the horizontal bar touches the chest.
3. The body must always be vertical to the floor.
4. Inhale while lowering, and exhale while bending your arms.

Medium grip pull-ups:

The most common option for performing pull-ups on a horizontal bar is performed to develop muscles evenly; it is quite possible to pump up your arms when using it. The technique is very simple: medium grip (hands shoulder-width apart), the torso is vertical, level with the floor, and only the shoulders deviate slightly when reaching the top point. Most often, pull-ups are performed with a direct grip (that is, with your palms facing away from you).

Pull-up on the horizontal bar with a medium grip. Execution technique

Close grip pull-ups

The exercise is aimed at working the deltas and serratus muscles; it is easier than other options for doing pull-ups, so it is often performed with weights at home.

The technique is very different from the previous type, but there are several different variations in the pull-ups themselves, here is the most common: the back is slightly arched in the lower back, the arms are bent at the elbows, the body moves vertically, and the chin reaches the bar.

The brushes need to be placed as close to each other as possible; usually a distance of 0.1 m is chosen, when there is no chance of them twisting. It is quite problematic to pump up your arms by doing pull-ups exclusively, but you need to use them.

Wide grip pull-ups

This type of pull-up has a small range of motion and is aimed at developing the back muscles. It poses a danger to joints and ligaments, so weights are undesirable both in the gym and at home.

Correct execution technique: hands are located approximately a palm on each side wider than the average grip, the torso rises due to the back muscles, which are pumped up most of all, but you need to touch the bar with your chest.

Reverse grip pull-ups

This grip can be used when performing all previous types of pull-ups. As a rule, it is performed with less effort, since most of the load is transferred to the biceps.

Sports dumbbells

You should include exercises with dumbbells in your workout. Their weight should be calculated based on their physical capabilities; 8-10 kg or less is usually suitable for a start. It is important to understand that muscle development is possible only if the execution technique is followed, and the pursuit of heavy weights prevents this. There are many movements that target different arm muscles.

Exercises with dumbbells to increase biceps

This muscle should be pumped several times every 7 days; further exercises for this will be shown:

1. Raising two dumbbells while standing. First you need to take a straight stance with slightly bent legs. Hands are pressed to the body. Lifting a dumbbell is carried out by turning your arms with your palms facing up, this is when it will be easiest to pump up your biceps. You can bend the limbs in turn, it depends on preference. Breathing, as when performing other exercises, is limited to exhalation at the moment of effort, in this case - to directly returning the dumbbells to the starting position, and inhalation - to lowering the equipment.
2. Lifting shells while sitting. The exercise is perfect for practicing at home. Its development is based on simultaneously lifting dumbbells from a sitting position, in which it is best to develop biceps. While standing, you can help yourself with your body or back, which reduces the effectiveness of the movement. You can work through this exercise at home using a chair; there is an option with lifting dumbbells one at a time.
3. Seated dumbbell lowering with more biceps work. This exercise is aimed at increasing the calf muscle, the biceps takes on the main work, so the exercise is included in the training of many professional bodybuilders. To pump up your arms, you can use a stool or a sports bench. First you need to sit down, spread your legs wider, tilt your body, lower your hand with the dumbbell to the floor, while your other hand rests on the corresponding knee. Then the limb with the projectile is bent to the maximum; at the top point you should linger for a few moments, and then lower the dumbbell down. When bending the arm, you should exhale, and when lowering, you should inhale.

Exercises with dumbbells for biceps. Execution technique

Exercises with dumbbells for triceps

To pump up your arms, you should pay special attention to the development of your triceps. You need to devote no less time to the muscle than to the biceps, since it occupies a significant part of the arm. The following are the most effective exercises with dumbbells for pumping up the triceps:

1. Lifting a dumbbell with one hand from behind your head. Building muscles using this exercise is quite simple. Starting position: stand straight, hand with a dumbbell raised on your head, and the other clasping your lower back. Then the projectile is lowered behind the head, and only the arm muscles should be used, otherwise the movements will lose effectiveness. Next, the dumbbell must be returned, the number of repetitions is 8-12. You can exercise at home using such movements while sitting on a bench.
2. Lifting a kettlebell or dumbbell with your hands behind your head. This exercise is similar to the previous one, the only difference is the use of the second hand. And the technique of movements is similar: you need to stand up (or sit down), raise your arms with a dumbbell above your head and smoothly lower them behind your back, after which the body should take the initial position.
3. French press with dumbbell. This workout is perfect for pumping up your arms. It consists of bending your elbows with dumbbells (or a barbell). So, starting position: lying on a bench or on the floor, arms extended and slightly tilted behind the head. Then, smooth bends of the limbs with projectiles are performed, while only the forearm moves, but the shoulder cannot be moved, otherwise the effectiveness will decrease.

Triceps exercises on a bench

Barbell exercises

The barbell is an excellent tool for pumping up your arms, chest and back. To practice with it, you should purchase a special bench with tilt adjustment. There are many exercises with this apparatus at home, the following are the best for the development of biceps, triceps and forearm:

1. Barbell bench press. This is one of the most universal exercises with a barbell; when performing it, the load is distributed over almost the entire body, and the arms also noticeably develop. The barbell press can be performed at different inclinations of the bench, increasing or decreasing the load on individual parts of the body. There are several grips: narrow, medium and wide. The first is aimed at developing the arms; when using the latter, the work of the back and chest increases, but the middle one evenly develops all muscles.
2. French press with a barbell. This exercise completely repeats the technique of performing a bench press with dumbbells. You can pump up your arms by using both versions. The press can be used when exercising at home.
3. Lifting the barbell while standing. The exercise is aimed at developing the biceps, triceps (depending on the grip) and forearms. It consists of lifting an apparatus from a standing position to the chest and is suitable for all athletes. The width of the grip affects the greater/lesser work of different parts of the biceps. Using a reverse grip, you can better pump up your triceps.

Barbell exercises

Basics for proper training

It is important not only to perform hand exercises correctly, but also to draw up a lesson plan. It is necessary to calculate the weight, number of repetitions, approaches and classes per week. You can pump up your arms only with full dedication. If in the gym a trainer can help you understand the technique of working out one or another version of an exercise and encourage you to train, then when practicing at home, everything depends on the person.

Number of classes

Many people think that the number of sessions directly affects the result, and therefore you need to train every day. However, such intensive training may be ineffective. Pumping up your arms both in the gym and at home should be done with a combination of training and rest, otherwise the muscles will not grow. Therefore, it is best to train 3-4 times every seven days, but give it your all 100%.

If you need to lose weight before pumping, then you can exercise more times, using cardio (running, cycling, jumping, swimming). If you build a training schedule and strictly adhere to it, you can achieve the desired result.

Organization of the lesson

When building a training plan, you should adhere to the following tips on how to quickly pump up your arms at home:

• An integrated approach is important. You can’t limit yourself to a certain number of movements; it’s important to combine and add new elements to your workout to pump up your arms. So, you should use 3-4 exercises only for biceps and triceps.
• The training should take place until the muscles being worked are completely tired.
• It is best to create several training plans that can be alternated and, after some time, supplemented.
• It is not at all necessary to thoroughly work out all the muscles of the arms every session; each workout can be focused on a separate part of the limbs. So, in the first lesson the biceps are pumped up the most, and in the second - the triceps and so on.
• The result usually appears after one month of hard work.
• Under no circumstances should you focus specifically on pumping up your arms. Leaving the rest of the body unattended, then the body will develop disproportionately.

Number of repetitions

Scientists have found that to achieve the best results, the number of repetitions in each exercise should be about 6-12 times. In this case, the weight must be calculated in such a way that the athlete makes maximum effort, while performing all movements correctly. This explains why even 300 push-ups have little effect on pumping up arm muscles. Of course, high repetition movements have their advantages, but they cannot become the basis for training, only its addition.

Training time

Classes should be carried out systematically and according to plan; you should not miss a workout and get behind the schedule, this can have a bad effect on the result. As has already been said, you should not pump up your arms exclusively, and everyone determines the exact time spent on exercises for the muscles of the limbs for themselves. However, the total training time (subject to maximum impact) should be about one hour, and the hours for organizing classes at home are from 18 to 19.

Errors in organizing classes

Even professional athletes often make some mistakes, namely:

• train every day without rest;
• pump up the same parts of the arms;
• do not warm up well, which results in health problems;
• eat poorly.

The desire to pump up one part of the body at home results in disproportionate development, and the use of monotonous exercises threatens to slow down weight growth. Daily training exhausts an athlete, professional bodybuilders work out about 5-6 days a week, but they use various drugs to help them increase mass or better tolerate weights, which, of course, cannot be a solution for ordinary people.

Conclusion

It is not difficult to pump up your arms with the correct training, the presence of will and competent execution of movements, even at home. It is important to thoroughly plan the number of workouts, approaches and repetitions and not skip classes. If you follow the description of the correct execution of exercises and tips for the exercises described in this article, pumping up your arms and other parts of the body on your own is a completely achievable goal.

We also recommend that you read a very informative article about how to pump up your abs at home on our website! In this article, we have revealed the most effective techniques that will help you quickly pump up your abs with a guarantee of results. Thank you all for your attention and see you soon in new articles.

Hormone levels in teenagers

You all know how important certain hormones are for muscle growth - without them, even the most persistent workouts will lead to nothing. Testosterone levels in boys and growth hormone levels in both sexes peak between 14 and 18 years of age. However, it is precisely for this reason that there is no need to over-do it.

Due to the high level of the hormone, muscles will grow very quickly, and this can lead to negative consequences - if the process is not controlled, bones and blood vessels will not keep up with them. So the weight should be average, and you need to concentrate on developing a refined technique.

Nutrition for gaining muscle mass for a teenager

If you are thin and want to gain weight as a teenager, then be prepared for the fact that you will stop liking food and you will be sick from just the sight of it. Because you will have to eat a lot.

You will need to eat a lot of meat, fish, dairy products, various cereals, nuts and other things. The most important thing is to maintain the required amount of BZHU and cover the calorie consumption. I wrote about this in more detail in an article about nutrition for weight gain for a skinny guy.

And you must understand that if you train hard, put all your strength into training, but during the day you eat one cookie and eat yogurt before going to bed, then you will not have any mass.

Training for teenagers under 16 years old

The general rules are as follows: classes - strictly with a trainer, weight - no more than 30 kg. Also, you should not succumb to the influence of the majority, as there is a risk that your friends may be pulling a lot of weight and inciting you to do the same.

There is no need to follow the lead of others. Remember, you have one health for the rest of your life, and you should try to take care of it in order to maintain vigor and mobility until old age, and not fight the overwhelming ailments by swallowing handfuls of pills.

What to eat

It is useless to pump up muscles if the diet does not contain the required amount of protein: in this case, training will only lead to accelerated muscle degeneration. Muscles work according to this principle: a large load destroys them, as a result the body tries to build up protein fibers with a reserve, because it is “afraid” of more difficult tests. The building materials are amino acids contained in protein molecules.

It is also necessary to take into account that children and adolescents, even in the absence of strength training, need increased nutrition for growth. Young athletes need to eat even more protein than professional adult bodybuilders. The teenage norm is 3-4 grams of animal protein per kilogram of body weight (for comparison, a bodybuilder needs 1.5-2.5 grams). The reason for such a large dose is the maturation of the adolescent’s body. Proteins perform many important functions: they are hormones of all types, speed up the work of the nervous system, stabilize metabolism, strengthen bones, joints and ligaments.

Proteins are found in the following foods:

lean sea fish;

meat (especially white varieties);

dairy products (cottage cheese, hard cheese, milk);

buckwheat, containing all essential amino acids.

It is better to start drinking special protein shakes at the age of 18-20 years, not earlier.

Fresh vegetables, fruits, berries, and cereals are no less useful. Greens are especially useful: lettuce, dill, parsley.

It is advisable to almost eliminate harmful foods from the diet: fast food, sweets with artificial sugar, smoked foods. You need to drink at least 2.5 liters of water with lemon juice. It is better to avoid coffee and strong tea, because these drinks retain fluid in the body, which delays weight loss and causes swelling of the limbs.

Training after 18 years

At the age of 18, you can gradually join training programs designed to work out various muscle groups, but again, you shouldn’t take the maximum weight because you “can’t”.

Until bone growth is complete, you are not yet ready for full exercise. Indeed, the weight can be increased, but this does not mean that, having reached adulthood, you can now hang the heaviest weights on the barbell. Listen to yourself and don’t torture your body - even with an average weight you can get good results.

What can we say in conclusion? Teenagers should not use heavy weights during exercise. Until the age of 16, it is generally better to engage in swimming and lifting your own weight. From 16 to 18 you can already train with a barbell or dumbbells, but the weight should be strictly no more than half of your body weight.

Second step

The next stage is that cardio exercise is useful at 13 years old, twenty-five, sixty years old. Cardio exercise involves running, aerobics, consisting of a variety of exercises that affect the cardiovascular system. Active movements strengthen the heart, help eliminate excess weight, and train endurance. The load must be combined with the first step. Get effective results and give your body a dreamy shape.

When doing exercises, you should take plenty of fluids. Water activates muscle function and improves metabolism.

I recommend you watch: Tate Dumbbell Press

Cardio exercise does not require special equipment. Running can be done in any large open area. If you don't have the opportunity to run, you can find aerobics classes. The Internet is teeming with videos that help you achieve the desired result by performing simple, effective movements. Five minutes of aerobics will be enough to produce sweat and a rapid heartbeat. The body gets tired quickly. By doing it through force, you can achieve effective results at the age of 13, gradually improving your form. Starting from an early age gives a greater chance of effective results. You can use gradual body improvement by eliminating existing deficiencies.

Third step

The third, main step is proper nutrition. It is the basis for building muscle mass and improving body structure. Useful at the age of 14 not only for building muscles, but for the further development of the young body and eliminating rashes. Proper nutrition has nuances. It is worth paying attention to exceptions. Makes a difference when using the right products.

It is worth eliminating carbohydrates and fats. You need to eat protein foods. Dairy products, eggs, meat are suitable. By consuming these easily accessible foods, you can quickly build up your muscles. Additional consumption of vegetables and fruits will help saturate the body with useful substances and vitamins. Makes eating more enjoyable. Apples, bananas, and oranges are of great benefit. Has a concentration of nutrients.

It is necessary to take vitamins to prevent infectious diseases. Diet weakens the body, bringing stress due to the abandonment of the usual lifestyle and way of eating. Drinking water has a positive effect by improving metabolism. It is necessary to drink one and a half liters of water, taking it before meals and after meals.

Program in the gym

Classes in the gym and fitness club are recommended for teenagers under 16 years old only for the sake of the “atmosphere”. After all, performing complex deadlifts and lifting heavy equipment is still prohibited. The best option is to continue training with your own weight (the same push-ups and pull-ups) only under the supervision of an instructor or an experienced mentor.

A complicated training program for teenagers should look like this:

use of a universal expander;

lifting small dumbbells.

The use of barbells and weights is highly discouraged. The best option is to combine training in the gym with classes at home or in sports clubs.

Reverse push-ups

In the gym, you can perform this version of push-ups - with emphasis on a stable sports bench. In this case, the triceps will be purposefully pumped.

Starting position: palms placed on a hill, feet standing on heels hip-width apart.

Bend your elbows and lower yourself down until your buttocks almost touch the floor.

Having lingered at the lowest point, you need to smoothly return to the starting position.

The exercise is very effective, so you need to perform it at least 2-3 sets of 20 repetitions.

With elastic band

Exercising with an elastic band can help you pump up in no time. It’s very simple to train: stand in the center of the band, place your feet on it shoulder-width apart, and grasp the handles of the apparatus in your palms. You need to bend your arms at the elbows, raising your hands to the level of your collarbones, and then smoothly lower your palms down. If the tension of the elastic bands is not very high, you need to perform 4-5 sets of 15-20 movements.

With dumbbells

Such exercises must be performed under the supervision of a mentor. Teenagers should not train with heavy weights. The weight of the projectiles should not exceed 5-7 kilograms, even if you have training, natural pumping potential and physical endurance.

The most common exercises:

Shoulder press. Starting position: sitting on a bench, dumbbells are at shoulder level. Straightening your arms, you should raise the shells above your head, hold for a couple of seconds and return to the starting position.

Lifting to the sides. Standing straight, shoulder blades retracted, arms along the body. The projectiles should be raised to the sides and lowered slowly. This exercise is great for working your shoulders.