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Make the routines fun and not monotonus and never insist on forcing youngsters to carry out an excercise they cant handle. Start with free standing and flexibility training , and concentrate on sporting skills which require team work. Dont forget as expressed in part 1 that all weight training exercises should be light to medium, avoiding spine bending activities such as heavy low squats and other dangerous exercises such as dead lifts. The wearing of a lifting belt is a good habit to encourage. Recommended exercises include good style full range movements such as light barbell squats to parallel, presses behind neck, but pad the bar and do not bounce the barbell on the spinal column at the back of the neck. Also try medium grip barbell bench presses, don't bounce the bar on the chest or overarch the back. Don't attempt limit lifts. When anyone is bench pressing there should always be a spotter around to prevent accidents. It has been known for death to occur when a bar has dropped upon the lifters neck. Never practice heavy bench presses alone. The majority of dumbbell exercises are no problem at all, but always make sure the collars are secure. Lying triceps stretches for the arms and standing lateral raises for shoulders. While performing sit ups for abs, stick to the crunches version, keeping the knees bent and aim for fitness by encouraging high repetitions. Sometimes forgotten at this age is hygiene, so train in clean clothes and footware which will help to avoid infections such as atheletes foot. TRAINING THE OVER 14's A far safer and preferable age to commence training with weights is over 14 years of age. Almost any exercises can be used again with the possible exception of over heavy dead lifts or barbell rowing, which can place the lower back into an unstable position, and heavy squats, again which may cause low back pain, knee problems and problems later in life with the hips. Schedules can be come longer and will soon show more evidence of muscular development. The normal precautions should be observed i.e. warming up to guard against injuries and above all, pay attention to what you are doing. It is best to exercise in good style using full range movements. I would also advise participating at this time in sports such as gymnastics or martial arts. We have to stress if you take on training youngsters, then you also take on full responsibilities for their health and safety. ROUTINE FOR UNDER 14s Warm up with some running on the spot, twists, knee bends and arm swings. Then go onto exercise 1: Press behind neck with barbell. 2 sets 8 to 10 reps Ex 2: Half squats to bench top with barbell. 1 set 12 reps for the legs and lungs. Squat stands must be used and the young trainer must have a spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 use a light weight, the main purpose is for chest expansion and always use after squats when you should still be somewhat breathless. Ex 4: Barbell bench presses 1 x 10 reps, have a spotter close by, don't bounce the weights off the chest and use good style and full range. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don't cheat or swing the weight up. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then you can add more sets, great to get to grips with that all important six pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range. TRAINING ROUTINE FOR THE OVER 14s Dont forget to warm up Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time ensure you go right down full range, but don't bounce at the knees. Make sure a spotter is close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight isnt so important, light to medium is enough, the main objective being to develop chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes.3 x 12 Ex 6: One arm dumbbell rowing 3 x 8 for lats, arms and shoulders, use quite heavy weights as this is a reasonably safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and major bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and then pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for increased resistance, calves on a block to get max stretch, always a must in calf training. Forcing high poundage is not recommended, just work on slow but sure progress. Encourage a healthy diet which includes proteins, vegetables and fresh fruit. At this age enough rest and relaxation is vital for their well being and the should be kept mentally alert while not training. A range of persuits and hobbies is ideal will help to keep them mentally aware on focused on training.
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About the author: Mick Hart... a genuine bodybuilding and anabolic steroids expert Safe Methods of Steroid Use Real "Inner Circle" Steroid and Training Advice Bodybuilding Info You Can Use Right Away This article is available as a unique content article with free reprint rights.
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