The Teenager’s Guide to Building Muscle

The Teenage Body: A Brief History of the Male Body

In ancient times, humans were not as muscular as they are today. There was no such thing as steroids or growth hormones. If there had been, then Arnold Schwarzenegger would have never become a bodybuilder! Therefore, it is only natural that when men started to develop muscles during their teens, they did so through various means other than drugs and strength training.

For example; they developed them naturally with exercise.

Exercise was the main way of gaining muscle mass. However, if you wanted to get bigger muscles faster, then you needed to start earlier. That is why it was necessary for young boys and girls to begin exercising before puberty. These exercises included running, jumping rope, swimming and playing sports.

During these early years of physical activity, it was thought that children could grow into adults without any problems. Unfortunately, this wasn’t true either…

How Many Muscles Can You Build?

It is estimated that one pound of muscle takes approximately 3,500 calories to maintain. So, if you want to build a certain amount of muscle mass quickly, then you need to eat a lot of food. The average adult male needs 2,000 calories per day just to keep up with maintenance while the female requires 1,200 calories per day. This means that it will take around 6 pounds (2 kg) of food to add one pound (0.5 kg) of muscle mass. That is a lot of food to consume when you start to consider it!

So, if you want to build muscle quickly, then you need to consume more food than the average adult requires per day. For the average male, this would be around 3,500 calories and for the average female; it would be around 2,600 calories.

So how do you know how much muscle you can build and how fast?

Unfortunately, there is no solid answer to that question. It all comes down to the individual and how much work they are willing to put in. Some people can build muscle quite easily while others struggle no matter how hard they try. However, one thing that everyone can agree on is that the more muscle you want to build, then the more food you need to eat. You will also need to strength train consistently as well. If you don’t, then you won’t get any bigger regardless of how much food you eat.

If you want to know how many muscles you can build, then you need to do a little experiment first. Take all the weight that you lift in pounds and divide it by your body weight in pounds. If the answer is roughly between 0.8 and 1.2 then it will be relatively easy for you to gain muscle mass.

If the answer is between 1.3 and 1.6 then you might find it a bit harder but still relatively easy. If the answer is above 1.6 then you are either a professional bodybuilder or have been training a lot longer than most people.

Can You Really Get Ripped Like That?

If you don’t want to gain muscle and instead just want to lose fat, then you need to do the exact opposite of what is recommended for gaining muscle mass. Instead of eating a lot, you need to eat a little.

Sources & references used in this article:

Please Don’t Eat the Wallpaper!: The Teenager’s Guide to Avoiding Trans Fats, Enriched Wheat and High Fructose Corn Syrup by N Irven – 2008 –

Get Out of My Life, But First Could You Drive Me & Cheryl to the Mall: A Parent’s Guide to the New Teenager by AE Wolf – 2002 –

Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping by K Kelly – 1996 – Penguin

Sex and your teenager: a parent’s guide by C McNeely, J Blanchard – 2010 – Jayne Blanchard

A Proposal to Make Use of TAEKWONDO Studio for the Sake of Teenager Health Improvement by RM Sapolsky – 2004 –

Tracking of health and risk indicators of cardiovascular diseases from teenager to adult: Amsterdam Growth and Health Study by J Coleman – 2003 –