Fast Muscle Building Workouts for Teens

Bodyweight Workout

The bodyweight workout is ideal for busy teenagers who don't have time to go to the gym and can't afford expensive weight equipment. Using your body's own weight is a great way to build muscle fast. Start by doing four sets of 10 bodyweight squats. Stand straight up with your arms out in front of you. Squat down until your thighs are parallel to the floor, then quickly raise yourself back up. Next, do four sets of 10 push-ups. Get into a push-up position so your hands and toes support your weight. Lower your body until your chest touches the ground, then raise yourself back up. Next, do four sets of 10 lunges. Stand straight up, and lunge forward with your right leg until your thigh is parallel to the ground. Repeat with the other leg.

Lower Body Workout

Using weights will help you build muscle fast if you're a teen. Many teens only work their 'show' muscles like chest and biceps, but it's important to train your legs just as much as you train your upper body. For each exercise, use a weight that allows you to do 8 to 10 repetitions. Start with four sets of barbell squats, which work most of the muscles in your legs. Support a barbell on your rear shoulder muscles, and squat down until your thighs are parallel to the floor. Next, do four sets of deadlifts, another great all-around muscle builder. Stand with a loaded barbell in front of you, and reach down and grab the barbell with an overhand grip. Lift the weight with your legs, and drive your behind backward as you lift the weight up. Finish the lower body workout with four sets of jumping squats, which help activate different types of muscle fibers in your legs. Squat down like you would in a normal squat, but explode upward and jump on your way up. If you use any weight for this exercise, make sure it's very light.

Upper Body Workout

For each exercise in the upper body workout, use a weight that allows you to do 8 to 10 repetitions. Start with four sets of incline bench presses, which work your chest muscles. Sit on an incline bench underneath a loaded barbell. Grab the barbell, and lower the weight until it touches your chest. Then do four sets of shoulder presses, which target your shoulder and triceps muscles. Stand up and hold either a loaded barbell or a dumbbell in each hand. Raise the weight overhead to shoulder level, then press the weight up over your head. Finally, do four sets of rows, which work your back and biceps muscles. Bend over at the waist and grab a loaded barbell. Pull the weight up toward your chest, then lower the weight back down.