Routine for 14.5 yr old son...

**CHUN** · 03-10-2009, 04:00 PM

Routine for 14.5 yr old son...

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Hello all. I've been out of the "iron game" for some time and recently my 14.5 yr old son has expressed a desire to start lifting. Just to give you an idea of what I'm working with...he is 5'9"/150 lbs and is considered athletic. Please review the workout I'm going to start him on and give me your opinions. (I don't think this post belongs in the teen section as I am looking for more experienced feedback but feel free to move it...)

MONDAY
1) LATS: Pull ups - 4 sets (12,12,10,10)
Bent rows - 4 sets (8,8,8,8)
2) LOWER BACK: Hyperextensions - 4 sets (12,12,10,10)
*roman chair*
3) BICEPS: Barbell Curls - 4 sets (10,10,8,8)

WEDNESDAY
1) PECS: Flat bench - 4 sets (10,10,8,8)
Low incline DB bench - 4 sets (8,8,8,8)
2) DELTS: DB press seated - 4 sets (10,10,8,8)
3) TRIS: Skullcrushers - 4 sets (10,10,8,8)

FRIDAY
1) QUADS: Full Squats - 4 sets (10,10,8,8)
Leg press - 4 sets (8,8,8,8)
2) HAMS: Leg curls - 4 sets (10,10,8,8)
3) CALVES: Standing calve raises - 4 sets (12,12,10,10)

Each workout begins with 5-10 minutes on the stationary bike to get the blood moving and then 2 warm-up sets of the first exercise only. I figure warm-up sets will not be needed for any other exercises as each exercise warms-up the muscle for the following. Thanks in advance!

**T_man** · 03-10-2009, 04:25 PM

I was going to say don't start him lifting yet but he's a decent height already, and the workout isnt too hectic so it seems alright.
Just don't push him too hard and make him do what you wish you would have done; and find out if he want's to do this rather than kick a football around

**natural^** · 03-10-2009, 04:31 PM

I don't advocate children this young workingout like this because

1.) Nutrition is a huge key in making gains and building mass. Hell, my freshman year, i ate out almost every night with my buddies. Nutrition isn't a key component of a kid's life at that age, and rightfully so, he/she should be able to live it up while their metabolism permits it.

2.) Sleep is also such an important part to workingout, A person that age doesn't care what time of the day it is, or if he should go to bed at 11 rather than staying up with friends untill 3am just to get an adequate 8hrs of rest.

Then again, i believe that is is great kids are showing interest in this at an early age and being active.

How much weight is he using for each exercise?

**P-funk** · 03-10-2009, 04:31 PM

Here is a Q&A I did for someone asking about training for kids.

In addition to that, my KISS program would be a graet start for someone his age and build.

Patrick

**Doublebase** · 03-10-2009, 07:17 PM

Originally Posted by P-funk

Here is a Q&A I did for someone asking about training for kids.

In addition to that, my KISS program would be a graet start for someone his age and build.

Patrick

Nice. Good to know. I will be printing this out for future reference. My boy will be born in two months. Is 6 months to young to start

**danzik17** · 03-10-2009, 08:08 PM

Originally Posted by Doublebase

Nice. Good to know. I will be printing this out for future reference. My boy will be born in two months. Is 6 months to young to start

Nah. I would suggest running at least 200mg of Test at that age and mix some NO-Explode in with his baby formula.

**P-funk** · 03-10-2009, 09:21 PM

Originally Posted by Doublebase

Nice. Good to know. I will be printing this out for future reference. My boy will be born in two months. Is 6 months to young to start

Start by grooving good walking patterns.

Patrick

**soxmuscle** · 03-11-2009, 12:10 AM

Haha - congrats, db.

whats the little tykes name?

**CHUN** · 03-11-2009, 12:25 AM

Originally Posted by T_man

I was going to say don't start him lifting yet but he's a decent height already, and the workout isnt too hectic so it seems alright.
Just don't push him too hard and make him do what you wish you would have done; and find out if he want's to do this rather than kick a football around

I understand what your trying to say. He already plays football and wrestles as well...he approached me about starting to lift.

**Built** · 03-11-2009, 12:39 AM

Weightlifting does not stunt growth...

**Gazhole** · 03-11-2009, 03:15 AM

Originally Posted by P-funk

Here is a Q&A I did for someone asking about training for kids.

In addition to that, my KISS program would be a graet start for someone his age and build.

Patrick

Throwing out some more love for this program. Your son wouldn't go far wrong focusing on the basics with this program.

Plus it's Gene Simmons approved!

**Perdido** · 03-11-2009, 03:55 AM

Originally Posted by P-funk

Here is a Q&A I did for someone asking about training for kids.

In addition to that, my KISS program would be a graet start for someone his age and build.

Patrick

Good stuff. My daughter at 16 just started strength training (finally realized the treadmill wasn't living up to her expectations) and is doing a split very similar.

**Doublebase** · 03-11-2009, 06:00 AM

Originally Posted by soxmuscle

Haha - congrats, db.

whats the little tykes name?

Jackson Cale (first) (middle)

**Gazhole** · 03-11-2009, 07:10 AM

I've never heard "Cale" before, i like it

congrats, man!

**gettingripped** · 03-11-2009, 08:45 AM

yeah congrats on the kid

**Doublebase** · 03-11-2009, 09:07 AM

Originally Posted by Gazhole

I've never heard "Cale" before, i like it

congrats, man!

Yeah people always say "like the vegetable?". I say that is spelled KALE! But it is pronounced the same way.

**soxmuscle** · 03-11-2009, 10:17 AM

Haha no way...

My brothers and sister are all J's, so we're all trying to think about good j names that have yet to be used.

I'm Justin, brothers are Jamie and John and sister is Jacqueline.

Currently, the J names I like are Jackson and Julian for a boy and Jillian for a girl.

Can't have a Julian and Jillian, so if I have a boy and girl which is obviously ideal, they'll be named Jackson and Jillian Jordan.

Of course, my spouse is going to have to approve...

Congrats though.

**Triple Threat** · 03-11-2009, 10:30 AM

Originally Posted by soxmuscle

so if I have a boy and girl which is obviously ideal, they'll be named Jackson and Jillian Jordan.

As in "Jack and Jill went up the hill" ...

**soxmuscle** · 03-11-2009, 11:47 AM

Never even thought about it like that.

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