How to gain muscle as a teenager

How to gain muscle as a teenager

There are many supplements for teenage athletes to choose from at BW. In this article we will explore the best teenage bodybuilding supplements that you can use to get the most out of your training and build some serious muscle and more.

How much muscle can a teenager gain in a month?

Building muscle is a long process and therefore you shouldn't get yourself down if you aren't seeing results as fast as you may want. By combining hard work in the gym alongside good nutrition and supplements you can start to build muscle at a faster rate as a teenager, compared to someone who has been training for 5 years or more. As a beginner in the gym you are looking at building around 1-2 pounds of muscle per month however over time this will slow down and you should focus on progressive overload to continue building muscle.

How to build arm muscle as a teenager


When trying to build your arms you should be focusing on your biceps and triceps as these are the two muscle groups in your arms. There are different exercises that you can do to focus on different parts of the arms, check out how to target each muscle group. It is important when trying to grow your arms not too over train them as it can have a knock on effect and cause fatigue across your other training sessions. It is advised that you only hit the muscle group twice a week to prevent this. Along with training your arms you can invest in a mass gain supplement as you will need to be eating in a calorie surplus to make sure that you are growing and these supplements are a great way of doing so.

How much protein should a teenager eat to gain muscle?


You may be wondering what sort of protein intake is optimal for building muscle as a teenager. The amount of protein you need is not down to age as it is more about bodyweight. For example a heavier 18 year old will need more protein than a light 25 year old. The general rule is to aim for 1 gram of protein per 0.8 to 1 pound of bodyweight so if you are 18 and weigh 160 pounds you should aim for 128-160 grams of protein per day to build muscle.

What supplements should a teenager take to build muscle?

There are many supplements that you can take as a teenager to assist with muscle growth, all these supplements can be found at BW. Protein supplements are a good for teenagers if you are not already getting enough protein through your standard diet. By adding a protein bar and a shake to your daily diet, that is an easy extra 40 grams of protein. If you are looking for a protein shake with more calories, take a look at some Mass Gainers as they are perfect for packing on size while keeping protein high. Another popular supplement that is safe and effective for teenagers is Creatine. Creatine is great for making strength gains in the gym as it can improve physical performance and lead to muscle gain.

Teenage muscle building meal plan:

When starting in the gym the hardest part as a teenager can be the nutrition as you may not be used to cooking for yourself. Below you can find a rough template to get an idea of how you can structure your day to hit your protein goals. By having 3 main meals which are high in protein along with snacks such as protein bars and shakes, you are likely to hit your protein goal easily.

Meal 1 - High protein breakfast

Snack 1 - Protein Bar

Meal 2 - High protein lunch

Snack 2 - fruit

Meal 3 - High protein dinner

Snack 3 - Protein Shake

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Posted 24 May 2023