Teens gain muscle naturally quickly. Hormones produced during adolescence supply adolescents with an abundance of anabolic hormones, such as testosterone and human growth hormone (HGH) that make it possible to gain lean muscle mass. Avoid the use of illegal drugs to improve performance and focus on good nutrition and strength training. A strength training routine helps improve your fitness level, your body composition and helps you develop a healthy habit to take with you as you grow older.
Schedule an appointment with your doctor and a personal trainer. Your doctor can address the limitations or modifications that a 15-year-old should need before starting a training regimen. A personal trainer offers professional advice and training on gaining muscle mass using weights, machines and proper techniques.
Consume the proper amount of calories per day. Calories are essential for your development as a teenager and are necessary for muscle growth during a workout. Moderately active men between 14 to 18 years old need between 2,400 to 2,800 calories per day, while those who exercise at a vigorous pace need 3,200 calories per day, according to the US Department of Agriculture's Dietary Guidelines for Americans.
Includes a portion of protein in each meal. Proteins help repair and build muscle tissue. Choose lean protein options such as turkey, fish, oatmeal or chicken without skin to avoid adding fat to your meals. A serving of protein should be about the size of your fist.
Perform strength training exercises three or more times a week for 45 minutes. Work the upper and lower parts of your body on alternate days. Allow your muscles to rest one day to recover before working the same muscle group. Use various resistance tools such as free weights, stability or medicine balls, tubes and machines. The KidsHealth website recommends having an observer available when you perform free-weight exercises or certain machines. Perform two or more sets of 10 to 12 repetitions for each exercise.
Use appropriate weight when exercising. The weight should be light enough to lift between 10 to 12 repetitions, but heavy enough so that the last ones are a challenge. Using light weight and many repetitions stimulates muscle growth without training too much.
Perform compound exercises that serve several muscles and joints in the same movement. For example, a squat exercise uses several muscles of the lower body, including the hamstrings, calves, quadriceps, buttocks, lower back and core muscles.These exercises allow you to do a full body exercise without spending a lot of time in the gym. Compound exercises keep your heart rate high, reduce your risk of injuries and improve coordination and balance.