Need Help With Routine For Youngin....Pls

[Button Buck]

My g/f's 13-14 year old brother just got a weight set a month ago and asked me if I could show him how to lift weights. He's plays 3 sports a year and never lifts, he's a fairly skinny kid. Maybe 5-8 120-130lbs, not sure.

His eating is bad, not that he eats shit but just eats to small for his height which keeps shooting up. He'll end up well over 6'. I'm trying to get him to eat a daily minimum, milk, eggs, lil tuna, at least to match his BMR and then work on him eating more.

Obviously looking to get him bigger and put on some mass to fill out his frame, he doesn't want to be a bodybuilder or anything, just bigger. What program would you recommend to start him off lifting. He doesn't have a ton of shit to work with, just the basic weights bench, leg extension attachment, about 250lbs in weight, oly bar, thats about it. The plates are the handled ones so I was thinking he can probably use them for multiple things like side/ front raises, flyes, etc.

Lastly, would you guys recommend anything as far as supplements. Not like creatine and that shit, more like a multi vitamin/ pure whey protein, stuff like that for him, even though he's at a such a young age? I think nutrition for him is even more important than the lifting.

Actually I mind as well include this because it will explain his trouble. He had something with his skull, I can't remember the technical terminology but a small section had to be removed. Its slowly healing but the thing is the healing of it speeds up his metaabolism to the point where his BMR slyrockets just to maintain his bodyweight. It does this in intervals about once a month, so he has that to work against.

Any advice is greatly appreciated, thnx

 

[megadose]

My g/f's 13-14 year old brother just got a weight set a month ago and asked me if I could show him how to lift weights. He's plays 3 sports a year and never lifts, he's a fairly skinny kid. Maybe 5-8 120-130lbs, not sure.

His eating is bad, not that he eats shit but just eats to small for his height which keeps shooting up. He'll end up well over 6'. I'm trying to get him to eat a daily minimum, milk, eggs, lil tuna, at least to match his BMR and then work on him eating more.

Obviously looking to get him bigger and put on some mass to fill out his frame, he doesn't want to be a bodybuilder or anything, just bigger. What program would you recommend to start him off lifting. He doesn't have a ton of shit to work with, just the basic weights bench, leg extension attachment, about 250lbs in weight, oly bar, thats about it. The plates are the handled ones so I was thinking he can probably use them for multiple things like side/ front raises, flyes, etc.

Lastly, would you guys recommend anything as far as supplements. Not like creatine and that shit, more like a multi vitamin/ pure whey protein, stuff like that for him, even though he's at a such a young age? I think nutrition for him is even more important than the lifting.

Actually I mind as well include this because it will explain his trouble. He had something with his skull, I can't remember the technical terminology but a small section had to be removed. Its slowly healing but the thing is the healing of it speeds up his metaabolism to the point where his BMR slyrockets just to maintain his bodyweight. It does this in intervals about once a month, so he has that to work against.

Any advice is greatly appreciated, thnx

i really don't think he should work out with weights just yet. U should start him off with push ups, squats(without the weights), and pull ups for 6 months to 1 year. this way he will get the feel of the exercises and different muscle groups. As far as supps Protein, multi vita, and esstential fats should be enough for now. Just make sure that he eats alot esspecially since he has that metabo problem. hope this helps .

 

[Button Buck]

I've always heard the debate about when is to young to begin lifting/stunts growth/etc....Does anyone know of any research out there that confirms this or disproves it?

 

[Button Buck]

No opinions at all.........?

 

[Behemoth]

Weight lifting does not stunt growth. I lifted all throughout my teenage years, was 5'4 until I was 16, then grew to 6'1 by 19. All I did pretty much was squats, curls and pullovers for the first few years, hell if I know why I picked those exercises... but anyway, I worked pretty heavy at times, and obviously it didn't stunt my growth. In fact, I think if anything, it would help them grow with much healthier bone structure than they would have otherwise.

Just make sure he keeps good form - start him off light until he masters the form, then let him move on to heavier stuff. If anything, teenagers should recover better than adults. I would focus on compounds and keep volume low if he is doing other sports. Maybe something like the hardgainer routine that IA posted in one of the stickies. The two day a week one would probably work great.

 

[solcraft]

lifting heavy has been linked to stunted growth in lesss than 1 tenth of a percent of children under the age of 15. this ususlly follows a poor diet with inadequate nutrients. however the benifits imho outwiegh the adverse effects. i think a good wieght regimine is benificial to any and every youg athelete. as suggested in a previous post, bodywieght evercises should be the basis of the wo regimine. as far as lifts go i would reccomend light wieght lifts focoused around the three core lifts. example-i just started my 12 yo son on a lifting regimine. mon db bench,pushups (and variations), core work. tues- we run. wed- squats (right now its just bar wieght no additions), lunges, sprints. thurs-we run withintervals of plyometrics (bounds, jumps, squat jumps) fri-deadlifts (again just bar wieght no added #),pul ups, hypers (front side to side), core work. sat and sun jusk kick it. the focus on his work outs arent based on how much he can lift but rather on form quality. the second he breaks form we stop. the bigest mistake i think prople make is assuming that because a kid can lift a certian ammount of wieght, he should workout at that ammount. even though my son can probably squat 80 lbs for 10-15, i dont allow it. form is the basis of the program. the wieght will come. the confidence in quality is what you shoot for. as far as supps justa general understanding of proper nutrition is needed. eat good and stay hydrated. a multi vitamin would be the only thing i would reccomend.
just for clarity my son is 12 years,5'5, and 120 lbs. 4th year of football(TE)(dback),5thyear baseball (catcher,first,third,center) starts track this year.

 

[Vennom96]

I've always heard the debate about when is to young to begin lifting/stunts growth/etc....Does anyone know of any research out there that confirms this or disproves it?

I started lifting when I was 13. I'm now 6'5". I'm 25.

 

[ManOfMuscle]

I like solcraft's idea. I started with bodyweight stuff when I was a young teen and it helped because I actually had a little bit of strength to work with when I started in the gym. Also I think that saying lifting will stunt kids' growth is bullshit. Most high schools have weightlifting classes.