5 Must-Do's to Gain Mass

1. Weight lift

This one is pretty obvious, if you want to gain mass, you have to lift weights, heavy or light, it's got to happen! The best way to gain mass while weight lifting is lifting heavy. That means HEAVY for YOU, it must be challenging for you. Meaning you want to lift so you can get at least 6 reps, depending on the exercise. To focus on muscle growth, you want to use less body weight exercises, and more free weight exercises. IE: Dumbbells, barbells, etc.

2. Eat the right amount of calories

Your body feeds off the nutrients you eat. If you aren't eating enough, your body just won't grow! A 200lb teenager, has to eat about 3000 calories a day to grow, if he doesn't eat them, he won't grow. The 3000 calories he is eating means he is at maintenance. Maintenance meaning if he eats less, he will be losing weight. A caloric deficit means you are losing weight, whether its fat or muscle. The more clean calories you eat, the more you will grow. Don't be scared of getting too fat.

3. Make sure you always have your needed proteins

When bodybuilding, you want to make sure you have your proteins in place before anything else. if you don't want to eat clean, fine, that's your choice. Just make sure you have atleast 200g of protein in your system by the end of the day. Try to spread your protein equally in every meal. Protein is a necessity when it comes to bodybuilding, without protein, you're going nowhere.

4. Rest is key

Resting might seem like nothing to most teenagers, but it means a lot. When resting, your body is relaxed and does not need to run like it does when you're awake. When you are resting, you're giving your whole core a rest, including YOUR MUSCLES. As a teenage bodybuilder, you want as much rest as possible to maximize muscle growth. Resting will help each and every one of you.

5. Dedication and Consistency

You can't just hit the gym once a month, or even once a week. Teenagers might think eating the gym every once in a while is going to get them big. It won't get them anywhere, being dedicated to the sport, and staying consistent is where its at. Even if you don't see yourself growing right away, keep on weight lifting and stay with it, you'll see progress sooner or later. Quitting is for losers.