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Carrying on from part 1, I would insist on weight training exercises being light to medium , that means no heavy low squats or dead lifts and avoid any spine bending exercise. Start off with fun type exercises without putting them through any ordeal, and never make them train against their will. Try out free standing excercises, flexibility work and teamwork skills through sporting activities.

Weight training can cause spinal injuries, so a lifting belt should be worn at all times. I would recommend exercises such as light barbell squatt to parallel and presses behind the neck to start off with. The bar should always be padded and never bounce the barbell on the spine area at the back of the neck. Bench presses are also an important exercise, but always under the watchful eye of a spotter as it has been known for bars to drop on lifters necks causing death, so NEVER carry out Bench presses alone.

Try out dumbbell exercises making sure the collar is secure and have a go at lying triceps stretches for the arms and standing lateral raises for shoulders. Encourage high repetitions for fitness, especially while performing sit ups for abs and stick to the crunches version, keeping the knees bent. Avoid infections such as atheletes foot by good hygiene and always train in clean clothing and footware.

WEIGHT TRAINING THE OVER 14's The safest and recommended age range to begin with weights is over 14 years old. Virtually any excercise can be carried out except over heavy dead lifts or barbell rowing, which can be painful on the lower back and heavy squats which can lead to knees problems as well as hip problems later in life.

Schedules can be come longer and will soon show more evidence of muscular development. The normal precautions should be observed i.e. warming up to guard against injuries and above all, pay attention to what you are doing. It is best to exercise in good style using full range movements. I would also advise participating at this time in sports such as gymnastics or martial arts. We have to stress if you take on training youngsters, then you also take on full responsibilities for their health and safety.

ROUTINE FOR UNDER 14s Warm up with some running on the spot, twists, knee bends and arm swings. Then go onto exercise 1: Press behind neck with barbell. 2 sets 8 to 10 reps Ex 2: Half squats to bench top with barbell. 1 set 12 reps for the legs and lungs. Squat stands must be used and the young trainer must have a spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 use a light weight, the main purpose is for chest expansion and always use after squats when you should still be somewhat breathless.

Ex 4: Barbell bench presses 1 x 10 reps, have a spotter close by, don't bounce the weights off the chest and use good style and full range. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don't cheat or swing the weight up. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then you can add more sets, great to get to grips with that all important six pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range.

ROUTINE FOR THE OVER 14s As always warm up first Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time concentrate on going right down full range, but don't bounce at the knees. Make sure a spotter is standing close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight is not so important, light to medium is sufficient, the main goal being to encourage chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes.3 x 12

Ex 6: One arm dumbbell rowing 3 x 8 for lats and arms and shoulders, use fairly heavy weights as this is quite a safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and main bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and finally pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for added resistance, calves on a block to obtain max stretch, always a must in calf training.

Don't force the poundage's, just be satisfied with slow, but sure progress. Optimum health habits and a good diet should be encouraged. Young bodybuilders must have sufficient rest and relaxation throughout these important years of mental and physical growth. Try to encourage the habit of eating nourishing foods, plenty of proteins, vegetables and fresh fruit. When youngsters are not actually training, encourage them to become involved in a wide range of other hobbies and pursuits.

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Weight Training for Teenagers (part 2)

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