Carrying on from part 1, I would insist on weight training exercises being light to medium , that means no heavy low squats or dead lifts and avoid any spine bending exercise. Start off with fun type exercises without putting them through any ordeal, and never make them train against their will. Try out free standing excercises, flexibility work and teamwork skills through sporting activities.
A lifting belt should always be worn and must be encouraged for recommended exercises such as light barbell squats to parallel and presses behind the neck. Make sure that the bar is padded and dont bounce the barbell on the spinal column at the back of the neck. And most important of all is the presence of a spotter while bench pressing, as deaths have occured due to bars dropping onto lifters necks. Bench presses should never be performed alone.
Most dumbbell exercises are fine, again double check the collars are secure .Standing lateral raises for shoulders and lying triceps stretches for the arms. When doing sit ups for abs, use the crunches version, keep the knees bent and encourage high repetitions for fitness. Train in good clean clothes and footwear. Encourage good hygiene practices at all times to avoid infections such as athletes foot or similar unpleasant complaints.
RECOMMENDED TRAINING FOR THE OVER 14s On reaching the age of 14, supervised weight training can begin. The majority of weight excercises can be carried out with the exception of heavy dead lifts and barbell rowing, which can be harmful to the lower back. Heavy squats can also cause knees problems and hip problems can also develop in later life.
Exercise routines can be increased and evidence of muscular development will soon come clear. Always observe the normal precautions such as warming up, which prevents injuries. A full range of movements paying attention to style is the best way to exercise and recommended supplimentry sports would be gymnastics or martial arts. Dont forget that if you are training a Teenager, you are fully responsible 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 standing 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 its ok to add more sets, great to obtain 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.
ROUTINE FOR THE OVER 14s As always warm up first Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time concentrate on going right down full range, but don't bounce at the knees. Make sure a spotter is standing close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight is not so important, light to medium is sufficient, the main goal being to encourage 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.
Don't force the poundage's, just be satisfied with slow, but sure progress. Optimum health habits and a good diet should be encouraged. Young bodybuilders must have sufficient rest and relaxation throughout these important years of mental and physical growth. Try to encourage the habit of eating nourishing foods, plenty of proteins, vegetables and fresh fruit. When youngsters are not actually training, encourage them to become involved in a wide range of other hobbies and pursuits.
