Building Muscle as a Young Athlete

How to achieve that desired muscle mass

When they begin playing competitive sports on a regular basis, many young athletes express interest in gaining muscle mass for added power, strength, and speed on the field. If you have reached the appropriate age and maturity level and feel that you are ready to start working out regularly, there are a few basic principles you should consider before you begin.

First, set reasonable goals and expectations regarding your strength and muscle gains. You may be used to seeing bodybuilders and professional athletes with incredible physiques and strength, but you have to realize that their entire schedule is dedicated to training. They aren’t getting up and going to school every day and juggling sports with a half dozen other commitments. Don’t expect too much too soon or you may find yourself disappointed and frustrated.

Second, you should learn to make the most of your time in the weight room. Standing around talking to your buddies isn’t going to get you stronger, and neither will poorly designed workouts. For beginning weightlifters, focus on compound exercises that will develop and strengthen major muscle groups. These exercises will allow you to move the most weight while working the most muscles and can help you see results in the shortest time.

Here are some main compound exercises for major muscle groups. If you are uncertain about a specific exercise, ask your strength coach about the proper form and technique before you try it yourself. Also, never lift weights alone. Always have a spotter handy in case you need the help.

BACK-

- Deadlifts
- Barbell Rows
- T-Bar Rows
- Pull-Ups

LEGS-

- Squats-(king of all exercises)
- Straight Leg Deadlifts-(can be done with a slight bend)
- Leg Press

CHEST-

- Incline Bench Press- Barbell or Dumbbell
- Flat Bench Press- Barbell or Dumbbell
- Dips- lean more forward, to hit your chest more

DELTS-

- Military Press- Barbell or Dumbbell
- Push Press

TRICEPS-

- Close Grip Bench- hands should be spaced about 8-12 inches apart
- Skull Crushers/Lying Tricep Extensions
- Dips- with your body more upright

BICEPS-

- Barbell Curls
- Incline Curls
- Preacher Curls

If you discover that some of these compound exercises are difficult because of an injury or other problem, talk with your strength coach about finding a variation of the exercise that is better suited for you. Also, don’t overlook or neglect any muscle groups. If you workout just your chest and arms and ignore your legs and back, you will be hindering your overall development and performance.