Teen Boys: Building Muscle Tips, Calories, Exercise, and More

What to do -- and not do -- to build up your muscles.By Eric Metcalf, MPH
WebMD Feature

The football players, pro wrestlers, and MMA fighters you see on television may be packing serious muscle. But if you’re a guy in your teens, you have some body-building advantages they would love to have.

During your teen years, you’re in a phase of your life when your body wants to grow. You’re churning out hormones that are specially designed to help you get bigger. And right now you may be able to take in a huge amount of food and use it to build a strong body.

Teen Boys and Abstinence

It may seem like everyone at school is doing it -- or talking about doing it. Add to it the increasing talk of sex on TV and in movies and you probably feel like the only person waiting to have sex. But, you are not alone. More than one half of high school teens have not had sex, according to recent surveys. In fact, many teens are choosing abstinence (not having sexual intercourse) until they are older and in long-term, committed relationships. Deciding to have sex is a very personal decision...

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But it's easy to make mistakes in your quest for muscle. Here's how to avoid those errors.

Following these steps will help you give your muscles the exercise and the fuel they need to get bigger.

1. Get a checkup. If you’re new to exercise or you have any health issues -- especially heart problems or conditions that affect your muscles or joints -- get a physical exam by your doctor or other health care provider before you start a muscle-building program.

2. Skip the shortcuts. As you’re starting on your path to bigger muscles, focus on the basics, says Shawn Arent, PhD, a certified strength and conditioning specialist and associate professor at Rutgers University in New Jersey. Spend your energy working out and eating right -- not chasing fancy supplements. And don’t even think about using steroids, he says. They can do serious damage to your body now and in the long run.You don't need steroids to build better muscles. During puberty, your body naturally pumps out testosterone. This hormone encourages your muscles to grow, says William Roberts, MD, a professor of family medicine and a youth fitness expert at the University of Minnesota.

3. Build a solid program. When you're starting out, avoid tossing together bits and pieces of different weight-lifting programs you see in magazines, Arent says. Instead, build a basic core program that includes the bench press (for your chest), squats (legs), deadlift (legs and back), and shoulder press (shoulders and upper back). As you master these, or you start playing a sport that requires specific strengths, you can add more complex lifts.

4. Get enough calories. Do your parents give you a hard time about eating so much? If you’re training hard, politely ask them to give it a rest, says Roberta Anding, RD, a dietitian who works with athletes ranging from high schoolers to the Houston Astros and the Houston Texans. You need calories for growth and performance!

As a growing, active guy, you may need about 3,000 calories or more each day. Anding's tips:

Eat breakfast every day.Get plenty of carbohydrates (carbs) from foods such as whole-grain bread, fruits, and milk. This way, your body has carbs to burn for fuel so it can save the protein you eat for muscle-building.If you’re hungry late in the evening, have a snack. But…Set your sights higher than fast food and candy. “You don’t create a Lamborghini body and put regular gas in it," Anding says. "You’re going to go with the high-octane stuff. Your body is no different.” Choose real food, not junk food.

5. Feed your muscles when they’re hungry. Another muscle-building hormone your body makes is insulin, Anding says. It makes your muscles soak up sugar, proteins, and other things that make them bigger and stronger.

Insulin is extra-effective right after a workout. So within 30 minutes after a workout, eat a blend of carbs and protein. Some options:

Peanut butter and jelly sandwichTurkey sandwichTrail mixSmoothie made with yogurt and fruitA carbs-and-protein bar

But too much protein can harm the body and have serious effects on your kidneys. So don’t eat too much of it.

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Cholesterol Drugs Linked to Muscle, Joint Problems: Study

But heart benefits of statins outweigh risks, expert says

By Steven Reinberg

HealthDay Reporter

MONDAY, June 3 (HealthDay News) -- People taking statin drugs to lower their cholesterol may slightly increase their risk for muscle and joint diseases as well as strains and sprains, a new study suggests.

Statins, such as Zocor and Lipitor, are widely used to reduce cholesterol levels and help prevent heart disease. But they're also thought to contribute to muscle weakness, muscle cramps and tendon problems.

This new study, based on nearly 14,000 U.S. active-duty soldiers and veterans, confirmed an association between the drugs' use and musculoskeletal injuries and diseases. But the findings need to be replicated in other types of studies and should not deter people at risk of heart disease from taking the medications, said lead researcher Dr. Ishak Mansi, from the VA North Texas Health Care System in Dallas.

"Do not stop taking statins; these medications have been life-savers for some patients," Mansi said. "But talk to your doctor about the benefit-risk ratio for you."

Whether statins should be prescribed universally in people without risk factors for heart disease, as some in the health care field suggest, is another matter, Mansi said.

"The side effects of statins are not totally known yet," Mansi said. "Advocating widespread use, specifically for primary prevention in otherwise healthy subjects, is unsound."

The researchers matched nearly 7,000 statin users with a similar number of nonusers to assess the risk of musculoskeletal problems associated with statin use. The results were published online June 3 in the journal JAMA Internal Medicine.

They found that people taking statins had a 19 percent greater risk of having musculoskeletal problems compared with nonusers. Specifically, statin users were 13 percent more likely to suffer dislocations, strains or sprains. They were only 0.7 percent more likely to develop osteoarthritis or other joint problems, which was not considered statistically significant, the researchers found.

The greater likelihood of strains, sprains and dislocations with statin use has not been previously reported, the researchers said. The findings might have implications for physically active people, such as members of the military.

Dr. Gregg Fonarow, spokesman for the American Heart Association, said statin users should be reassured by the findings.

"This study provides further evidence that the proven cardiovascular benefits outweigh any potential risks, including musculoskeletal issues," said Fonarow, a professor of cardiology at the University of California, Los Angeles.

"Statins have been demonstrated in multiple large-scale, prospective, randomized, placebo-controlled trials to reduce the risk of ... cardiovascular events in men and women with or at risk for cardiovascular disease," he said. "In these gold-standard clinical trials there has been no increased risk of musculoskeletal disease."

In the current study, three-quarters of the participants were taking simvastatin (brand name Zocor) and about 20 percent were taking atorvastatin (Lipitor). Smaller numbers were prescribed pravastatin (Pravachol), rosuvastatin (Crestor), fluvastatin (Lescol) or lovastatin (Mevacor).

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