Introduction to Progressive Overload
In ancient Greek times, there was an Olympic wrestler named Milo of
Croton. He was one of the best in all of the land and legend has it every
single day he would carry a calf on his shoulders, and as the calf grew, so did
Milo. Little did he know what he was practising was the fundamental pillar of
bodybuilding called progressive overload.
Personal Trainer and Teenage Fitness
Why this is so effective for teenagers because teenagers experience an optimum
cellular turnover rate, meaning when your cells die or are destroyed, they
repair themselves much faster than at any other period in your life. So
basically, your recovery is at peak levels, so you can train yards extremely
hard and recover super-fast.
Simplifying Fitness for Beginners
Now I know a lot of you guys who are just starting youth strength and
conditioning workouts fitness or bodybuilding journey are looking online for
workouts, workout classes, athlete workout routines, Les Mills Grit athletic, certified
personal trainer, ace personal training, the mirror workout, workout mirror and
workouts for athletes. You see so much content, all these experts saying do
this, don't do that, this workout is killing your gains, blah blah blah blah
blah, and you're so overwhelmed you just don't know what to do. But yet if you
go into any high school gym or private gym, you see that the biggest guys in
there are doing the simplest boxing gym or baseball gym callisthenics workout.
The Perfect Workout Routine for Teenagers (Science-Based)
The truth is you don't need to over-complicate it. When you're a
teenager, your testosterone levels are extremely high, so you can do incredibly
simple things for great results. This is the perfect routine for you teenagers
who want to put on muscle mass.
Starting with Body Weight Workouts
The first thing that you need to keep in mind is that when you're a new
lifter, you don't want to push yourself too hard at the gym or home because you
don't want to injure yourself. So, you should first start with doing bodyweight
workouts to familiarize yourself with the movements and prepare your tendons
and ligaments for the heavy working sets we will be doing later on in this
routine.
Push Day Routine
So, if you're new to this, the first couple of weeks should just be doing
bodyweight squats, push-ups, pull-ups, and anything like that. And once you've
mastered the kiddie pool, it's time to hop in the deep end, baby. And what is
the routine you ask? Push-pull legs create an incredible physique. The main
thing is you want that nice V taper going from your shoulders down to your waist.
Add in some well-built legs and you've got the perfect physique suitable for
Mount Olympus.
Chest Workouts
So day one will be your push day. On push day you are exercising all of
the muscles responsible for pushing movements: your chest, shoulders, and
triceps respectively. You're going to start with the biggest muscle out of the
three, your chest because when you're working you're secondarily warming up the
other muscles: shoulders and triceps. It's okay to keep it nice and simple at
first, so we're going to be doing the flexion workouts of bench press and
incline bench press to hit both your pec minor and major.
Adduction Workouts
Then you're gonna do the adduction workouts of flies and cable
crossovers. Adduction is when you're compressing your muscles horizontally in
front of you. To achieve progressive overload like Milo of Croton, we want to
use moderate to heavy weights with three sets of 8 to 12 repetitions of each workout.
After that, your chest should be pretty gassed so we can check that off the
list, and your shoulders should be pretty warmed up from the chest workouts, so
we're going to hit that next.
Shoulder and Tricep Workouts
We're gonna do three workouts that hit the shoulders from different
angles to hit the whole shoulder unit, so we're going to do overhead press,
lateral raise, and then reverse flies to hit the rear delts. Same as chest:
moderate to heavy weights, three sets of 8 to 12 repetitions for each workout.
Now it's time to finish off this push day with triceps, to hit the littlest
muscle, and that is triceps. So you're going to do the three most popular
tricep workouts: skull crushers, tricep extensions, and kickbacks. Nice and
slow, squeezing the muscle at the top, and you can go a little bit lighter with
the triceps because it's a stubborn muscle, but we're gonna go to failure with
every set. So same as before, we want to aim for 8 to 12 repetitions but do as
many as you possibly can. And bam, just like that, push day's done, baby.
Pull Day Routine
Day two is your pull day, so you're gonna be hitting back and biceps
respectively. Just like push day, you're going to start with the biggest
muscle, so back. You're gonna do three completely different types of movements
to confuse the muscle, so you'll start with my favourite wide-grip lat
pulldowns to hit the latissimus dorsi. Then you'll do rows where you're rowing
it up just like if you're rowing a boat, and then pullovers, which are going to
feel weird at first, but I promise you are going to be so good for your whole
anterior chain of all your muscles.
Back Workouts
These three workouts will hit all connecting back muscles: latissimus
dorsi, traps, and rhomboid minor and major. Three sets of 8 to 15 repetitions, starting
with the lower weight and working your way up higher for lower repetitions.
Bicep Workouts
At this point, I promise you your biceps are going to be super pumped,
and you're only going to have to do one or two more workouts to completely
exhaust them. So we're gonna do the foundation, the best workout for biceps of
all time: what other than curls? To finish off your biceps with three or four
sets of dumbbell bicep curls with full supination or turn your wrist outward at
the top, squeezing it as hard as you can. And always remember to have a full
mind-muscle connection. Anybody can just go through the movement, swinging the
weight around, but when you're actively thinking about it, squeezing every
little bit of life out of those dumbbells, this is when you make real gains.
Leg Day Routine
And finally, that brings us to the day that no one wants to talk about,
but we can't ignore it: leg day. I know I wish we could just be born with some
tree trunk legs, but unfortunately, it doesn't work like that. Well, not for me
at least. Unfortunately, legs need their day because there's an interesting
case with legs. Legs are the strongest muscle of your body, so they release the
most testosterone, endorphins, and growth hormones when they're working. So we
need to hit them very hard on their day because not only will it grow our legs,
but it'll also increase our whole body mass index.
Good Leg Workout
So no need to complicate it: you're gonna do the three pillars of leg
day: squats, deadlifts, and lunges. Although each workout looks vastly
different from the other, they all work the three main muscles of the legs:
your quads, your hamstrings, and your gluteus maximus, aka your booty, baby. So
you're gonna be hitting those legs from every angle, growing your whole body
meanwhile.
Conclusion and Active Rest Day
After that, you're done with the three main days. This is the perfect lifetime
fitness personal training routine because it allows adequate rest for each
muscle to recover fully. You need at least 36 hours after a workout for optimum
cellular turnover rate and protein synthesis actually to recover and make those
gains. This routine allows that, but you're not in the clear quite yet. There's
one more day incorporated into this routine, and that is day four, or active
rest day. Active rest means you're resting, but you're not resting. You're
doing a cardio of your choice. You could do running, swimming, biking, climbing,
dodgeball, cricket, whatever you want. You have to get the body moving and work
out your stamina and your respiratory and circulatory systems getting exercise
as well because when you do this, it will help you make gains in all other
areas and get your body working like a well-oiled machine. I also recommend
doing your ab day on the active rest day because you'll probably be too tired
after your push, pull, or leg day to give them the attention they deserve.
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