and while just about any kind of physical activity will build lean muscle for a teenager, carefully programmed training regimens—like the one to follow on these pages—can send that progress off the charts. testosterone levels, which increase as a result of weight training regardless of age and gender, are central to muscle growth. the ideal age to start a general resistance program is 11, when you can reinforce technique and movement skills.
the exercises listed here may not seem glamorous, but at the end of these eight weeks you can start branching out and experimenting with similar moves. after four weeks of your three-day split, you’ll graduate to a four-day split that allows you to focus more attention on individual bodyparts. for most of the exercises here, you’ll rest two minutes, which allows you to recover your strength for the next heavy set. the smith also ups the safety factor since you can set pins to limit the range of motion and use hooks to rack the weight if you begin to struggle.
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