. Explosive lifting, and exercises that compress the spine and apply shearing
forces, should not be used by youngsters. Movements that are especially
potentially dangerous for the early teenager include barbell squats, vertical
and -degree leg presses, deadlifts and plyometric exercise. (Plyometric
exercise is a type of training for explosive power that involves very sudden
and highly stressful loads.) Plyometrics are potentially very hostile to any-
one, regardless of age.. Teenagers should learn the priority importance of using proper exercise
form. ey need the discipline to do things correctly, regardless of what oth-
ers around them may be doing. Many teenagers use sloppy form in order to
hoist bigger poundages. Form comes first, not numbers. e benefits from
this hierarchy are that the teenagers will suffer fewer injuries, get better
results, create good habits, and thus be likely to train for life rather than a
fleeting fancy.. Unless teenagers are unusually blessed genetically, are very mature physi-
cally for their age, or are fooling around with steroids, they cannot build
substantial size and strength until in their late teens. Expectations have to
be kept realistic.. e very skinny teenager who “eats like a horse” is not unusual. Adding a lot
of size and strength demands determination and application of all times.
For the hard-gaining teenager, the usual formula needs to be followed with
special attention. More calories and nutrients need to be consumed, an
abbreviated routine followed, physically demanding activities outside the
gym severely curtailed or temporarily eliminated, late nights avoided, and a
clean lifestyle followed.. Like the rest of us, teenagers have to spill hard earned sweat in the gym, and
do so for a long and sustained period. e poundages used should slowly
inch their way up. Progressive poundages in good form are the name of the
game.Supervision
. Supervised workouts are usually a must with teenagers, to keep them on the
given program and prevent unsafe training. Regular reassurance concerning
the appropriateness of the program needs to be provided. e temptation to
follow irrational and potentially dangerous programs has to be countered.