Teen Biceps Muscle Training

Bicep Muscle Training for Teenagers​

It doesn't matter if your 13 or 19 most teenage guys want bigger biceps. Biceps are the easiest muscle to show off and can be used to impress the ladies if big enough. In this guide I'm going to show you how to build the biceps for men/women ages 13-19. Believe it or not teens will not get the best results when following a workout plan made for adults, so I'm here to educate on how they can get the best results.​

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Step One
Do cardio workouts! Cardiovascular workouts are very important when trying to improve muscle. Some cardio workouts include, but are not limited to running, biking, swimming, etc. Make sure that you get atleast 40-45 minutes of cardio workout a day, and don't slack off.


Step Two
When lifting weights do many reps, but with smaller weights. Explore different types of training for your biceps, and find whats best for you. Some good bicep training exercises are: Curls, chin ups, Dumbell curls, and more. Make a starting weight and number of reps plan such as 30 reps every other day with 15 pound weights in each hand, and go higher as you start to get stronger. Another tip would be to change up your arms/biceps workout every month or so to help avoid your body from getting to used to the workout as it will adapt to the workout, and your bicep muscles may not seems to improve as much as they should.




Step Three
Eat alot of proteins, and carbohydrate foods such as meat, egg, breads, rice, potatoes. Protein actually makes up muscle, and is very important when trying to build any muscle. If you don't like some of the protein foods I mentioned above (meat and eggs) then I would suggest buying a protein powder that you can mix with water/milk to get a good source of protein.


Step Four
To build muscle you will need to get alot of sleep. A big portion of your muscle actually builds while you are sleeping, so you need to try and get around 9 hours of sleep each night. If you are having problems sleeping I suggest you eat some foods that are high on the Glycemic scale (foods that make you sleepy) like french bread, pretzels, honey, red backed potatoes. Make sure you eat them atleast 4 hours before bed.



Step Five
Remember to not do Bicep muscle training every day. The Bicep muscle is a fairly small muscle and does not need alot of training. You can try doing bicep training every other day, or maybe during the week, but not on the weekends. During these days that you are not training your Bicep muscles try training another muscle like your legs, or maybe your core.

If you have any questions please feel free to pm me or comment below, and I will answer your question as soon a possible.

 

Dumbell*? Oh and your Bicep is acctually a fairly large muscle group, so there should really be a 48 hour rest between workouts.

I like the fact you put some effort into this, but if you just work your biceps you'll look like an idiot.

 

Thanks for the feedback. Yes if you only work your biceps then you will look fairly stupid, that's why I said on rest days work out other muscles like your legs or abdomen muscles.

 

Ill go over the issues I found with the guide.

On a generic level, the guide is alright. Could have improved the relevance of the pictures you chose to use, as well as making the thread more visually pleasing, but not a huge deal.

First off, considering your guide is one on "increasing bicep size", there is no need to include a cardio section, since that will have an extremely minimal effect on the definition of the muscle.

In the "weights" section, you do not really explain in detail the various ways that you can lift. "minimal weight and more reps" is not quantifiable, nor is it helpful in assisting a new lifter. And in theory, if you goal is to get BIG biceps, you should do the opposite of what you have suggested (lift more weight with less reps), as that would actually create more muscle mass, just with less overall muscular endurance.

Additionally, I highly advise against lifting before the age of 15, or at least before hitting puberty, as numerous studies have indicated the hormonal damage that the increase in testoserone from lifting weights can have in adolescents, specifically stunted growth.

The nutrition section is basic, but sound.

Step four is somewhat accurate in regards to amount of sleep required, but an overdose of carbs such as the one listed are NOT recommended before sleep. I would suggest instead feeding your body with some casein slow digesting proteins to feed your body through its reconstructive muscular process.

Overall it seems like you made a decent effort at the guide, however I would suggest learning more about the specifics and then going into more detail in your guide. Keep up the good effort.

 

i have a question for both plznate and fishyfish so less wegiths more reps is better then big weights less reps? and what if you do pushups at the age of 14 am i stunting my growth?

 

Damn plznate.. You review of the guide is almost longer than the guide itself.

This guide is for toning. Which would make the most of what you already have instead of "increasing bicep size" dramatically. You should go unto depth about the difference between toning and bulking.

 

More reps less weight = toning
Less reps more weight = strength training

By the looks of your guide, you don't want toning, but strength building. It is good to start with more reps less weight in your beginning weeks, but after that, you should try and do less reps and more weight.

EDIT: Fail, plznate already went over that.

 

thanks guys i was just wondering as i have big muscles but i want it to like be toned

 

u need to elaborate more on the effect. when making the guide, ask urself, "what is the result if someone follows this step?"

 

At the end when you say "Do bicep training everyday" I believe you are wrong because when you do lift weights, your muscles tear and when they rebuild you get bigger muscles. So if you do it everyday, its just tearing and no repairing so you won't see very good results. Otherwise it's a pretty good guide, but also pretty basic.

 

This is really well explained. The images are good aswell.

 

This is basically only for definition. You won't really get bigger biceps if your doing high reps of smaller weights. Running won't help for getting big arms since you are only burning off muscle.

If you want to get BIGGER arms do the following:

• Eat A LOT of proteins (as you mentioned.)
• Lift heavy. Hypertrophy happens in the 5-8 range so don't do reps over that.

Also remember that the tricep is what really makes someone's arms look huge. Lots of people think it's only the bicep.