Plus, hitting those legs hard really kicks your growth hormone production into high gear. In plain English, that just means your body recovers way faster and your muscles grow much more effectively after heavy squatting session. You’re honestly never going to see those kinds of results just by riding a bike or going for a stroll.
Charles Wood57 said:it looks like you're banking heavily on protein to put on some mass
Your diet is everything here. If you're treating whey protein like it's the holy grail of your nutrition, you aren't going to get very far. A solid, clean diet without any supplements will do way more for you than a trash diet supplemented with tons of whey. You really have to realize that whey isn't some magic potion that creates results out of thin air. I'd suggest looking at it as nothing more than a quick fix or first aid for your macros. It’s really just that and nothing more.
For the most part, I’m on board with this. Personally, I don't focus much on heavy weightlifting; my world is gymnastics. In my view, gymnastics offers a more productive stimulus because the movements create closed kinetic chains, whereas lifting weights relies on open chains—but that's a whole different conversation entirely.
It’s also true that being younger makes you more prone to injury, but it also means you pick up motor skills much faster and your muscles adapt at a higher rate. The real issue we need to address isn't about avoiding weights or some other third option; it’s about ensuring exercises are performed with PROPER technique.
Comparing Bowsers to Deadlifts is like comparing apples to oranges. While the Deadlift is pretty self-explanatory, Bowsers engage the press muscles of the upper body and require tension throughout almost the entire physique. My main point was simply this: if a six-year-old can handle Bowsers (which are actually a more demanding movement than the Deadlift), then I see absolutely no reason why a fourteen-year-old shouldn't be doing Deadlifts.
Olympic weightlifting and gymnastics are two sports that condition the human body better than almost anything else out there. By training them, you develop nearly every athletic attribute imaginable, aside from a pure aerobic base. Furthermore, both disciplines allow children to start training without growing up with physical deformities or injuries—in fact, they often prevent them. Weights aren't some monster to fear, just like muscle contraction isn't something to fear; a muscle doesn't "know" whether it's contracting because of a heavy barbell or an awkward lever arm.
That said, yes, the kid should train the specific attributes he needs. If he eventually decides to pivot to a different sport, his first priority should always be mastering the correct form.
Oh man, give me a break. This whole myth about not lifting weights if you're under 18 is just so deeply ingrained in our culture. It doesn't matter how much evidence you show them that it's completely baseless; people still act like a teenager touching a barbell is some kind of ultimate sin. They honestly behave as if there’s some kind of monster lurking inside the weight rack waiting to pounce on kids.🤷
Walter Miller45 said:That’s my main priority right now, though I'll touch on the rest as we go..
Honestly, don't approach it that way. I think the sooner you figure out what your actual specific goals are and start training specifically to meet them, the better off you'll be. Trying to be "bulky," "strong," "fast," and having "great cardio" all at once is just too broad—it's way too much to juggle simultaneously.
Walter Miller45 said:I have some Leg Magic equipment at home, does that actually help with strengthening legs??
Which one should I tackle first? Plyometrics or sprinting? You really can't have it all at once. If your goal is to look like a bodybuilder, you have to train like one. But if you're actually aiming for athletic performance, then you need to train specifically for that.
If your actual goal is to get "jacked," then go out there and lift heavy. But you really need to ask yourself what you're actually aiming for here. You started this whole journey because you wanted to improve your vertical jump and your sprint speed, but somehow you ended up focusing on back strength, and now suddenly you just want "buff" shoulders and a wide back. What is the end game?
Nothing in this world is ever truly certain, except for the one absolute fact that you’re eventually going to kick the bucket.
What does it actually do for you? Well, it strengthens your back, builds up more flexibility, and really teaches you how to master force through your posterior chain, much like a heavy deadlift.
It really comes down to you and what you’re actually trying to achieve, but let’s say your goal is to hit 10 reps. You’ll need to run some experiments to figure out exactly how much weight you can drop to while still being able to grind out those 10 repetitions; essentially, you'll be working with a much lighter load than if you were just testing your absolute one-rep max.
Walter Miller45 said:Look, I'm not saying I don't get it, but I just can't quite wrap my head around 😁
It’s not even about the English terminology or anything—it’s more that I honestly can't visualize how you actually perform this move 😁 if you could just explain it a bit more
Basically, you stand with your back to the wall, and you'll just have to gauge the distance as you go. Reach your arms straight up over your head. Then, start leaning backward, almost like you're lowering yourself into a bridge position until your hands reach the wall. From there, you essentially "walk" your hands down toward the floor as far as your strength and flexibility will allow. If it helps, you're allowed to step your feet away from the wall (like taking little steps) during the movement. The key thing to remember is that the movement should be driven by your lower back, not your shoulders. This means standing far enough away so that your arms stay fully extended rather than bent, and making sure you aren't bending your knees too much. As you return to the starting position, you can step your feet back toward the wall. If you start feeling the strain in your shoulders, you're probably doing it wrong. Keep those arms straight, keep your knees mostly locked, and pull from the lower back.
If you're looking to dial in both lower back strength and flexibility, this is a fantastic move to try:
Bridge wall walks are great for building functional strength while increasing mobility all along your spine.
The mechanics of the movement are pretty straightforward. Start by facing away from a wall, standing about two or three feet out. Reach your arms overhead and hinge at the hips until your hands make contact with the wall. Once you're there, lean into your palms and begin walking your hands down the surface. You’ll want to step your feet outward as needed to make sure you aren't overextending beyond what your body can handle right now. Once you hit your limit in terms of strength or range of motion, just walk your hands back up the wall and bring your feet back toward the starting position until you're upright again.
With enough practice, you'll eventually be able to walk your hands all the way down to the floor. As you get stronger, you can rely less on your hands for stability, eventually reaching a point where you can lower yourself to the ground and back up without needing the wall at all.
Just as a little tip—pairing this exercise with weighted pike stretches works wonders.
wanderinghawk17 said:I wouldn't recommend weights either. You're young, you're still growing, and honestly, there's a pretty high chance you'll mess up your form and end up causing some permanent damage.
If someone is capable of doing single-leg squats, why on earth shouldn't they be lifting weights? Does a muscle actually care about what specifically triggered the contraction? What a load of nonsense.
Thanks for the polite response. This kid is enrolled in gymnastics. In case you weren't aware, kids typically start gymnastics around age five. Honestly, the physical demand is often more intense than lifting weights, and you see that these kids are consistently healthy, well-developed, and don't suffer from any health issues. Personally, I feel like we should just ban children and castrate anyone who tries to lecture others about things they clearly know nothing about—it’s infuriating how full of themselves people get with their supposed "expertise."
Why? It’s just way easier to toss an extra few ounces of meat onto your plate than it is to sit there calculating whether you need 500 or 800 grams of veggies. Honestly, vegetables just don't have enough amino acids or protein to even be considered a viable source for them. If you really want to dig into the data, you should check out http://nutritiondata.self.com/ You can pull up a full amino acid profile for pretty much any food you search for. It’s a misconception that plants are somehow loaded with certain amino acids. High-protein foods are high in amino acids; plants mostly just contain trace amounts.
Bryan Fowler4 said:Recommending deadlifts for a 14-year-old is just incredibly naive.
Look, if a 6-year-old can pull off bowers movements (those 90-degree push-ups): http://www.youtube.com/watch?v=ti_g3...layer_embedded, then I don't see why a 14-year-old shouldn't be able to handle deadlifts.
Walter Miller45 said:I was wondering if anyone could give me some tips on improving my conditioning. Specifically, how can I increase my sprinting endurance? Right now, I feel like I gas out way too fast.
You need to start incorporating actual sprint intervals into your training routine.
Walter Miller45 said:Along those lines, I'm also looking to improve my explosive power—I want to add about 20 cm to my jump. My best long jump at school was 3.90m, but I’d really love to hit at least 4.10m.🙂 If anyone has any advice, please let me know, I'd really appreciate the help.😁 😉
Try doing single-leg squats, deadlifts, and natural leg curls.