Muscle Milk

[i like cake]

Hey, im new to this and i just have a couple questions. Im 14 and i started working out about 3 months ago, no supplments and eating good (well expect a multi-vitamin). Before i started working out i wrestled 130 weight class and now after working out for 3 months i weigh 138 and look noticably better. I was looking at muscle milk the lady at GNC reccomended it, as i am 14 i would probably only take 1 scoop not the reccomended 2 cause of my age. If muscle milk is not suitable for me could you please list something that would help build mass combined with working out/good diet. Thank you.

[Johan]

some fellas have some good online stores here to get you some good protein or a mass gainer

[Evanescence]

Originally Posted by i like cake

Hey, im new to this and i just have a couple questions. Im 14 and i started working out about 3 months ago, no supplments and eating good (well expect a multi-vitamin). Before i started working out i wrestled 130 weight class and now after working out for 3 months i weigh 138 and look noticably better. I was looking at muscle milk the lady at GNC reccomended it, as i am 14 i would probably only take 1 scoop not the reccomended 2 cause of my age. If muscle milk is not suitable for me could you please list something that would help build mass combined with working out/good diet. Thank you.

You shouldnt be weight training at the age of 14 , Period !!
The lady at GNC recommended it because she works there and probably gets commision for selling ! She would say anything was good as long as it was sold in her store / chain.

If you want to do anything just do alot of CV at your age Let your system grow to its own potential before looking at any form of supplement .. Perhaps when your 18 !

[HSfootball16]

evanescence, my littlest brother (5'9" 215, bench:210 squat:295 deadlift:295 cleans:140) lifts and he's turning 14 in a month. his gains some months have been as much as 30 pounds on his max bench and 40 pounds on his max squat, for 2 months straight. so i think lifting at 13-14 is probably the best time to start.

as for i like cakes question. he should go to his grocery store and pick up some kind of whey portein powder there. muscle milk is wicked overpriced and you can get just as good gains from any kind of protein. get the most bang for your buck with something else.

[Scorcher2005]

cake, go to an online site such as nutraplanet.com and get some Optimal Nutrition 100% Whey. Of course you'd have to ask your mom for her credit card number ;-) Or if she isnt willing to do that for you, then do what HSfootball said and go to Walmart. They have some decent protein for cheap, such as Body Fortress and 6 Star brands. Definately don't go back to GNC, it's WAY overpriced. And don't listen to Evan...14 is not too young. Look at all Teen Nationals they have. Its not like they started at age 18 and made it to where they are within a year and compete at 19 y/o. They started young. Besides, 14 is a Freshman is HS...im pretty sure if he was on a sports team his coach would be having him lift weights.

[Rangerluplow]

Your good to start training now. dont listen to even. as far as the muscle milk goes....i think it taste the best and since your trying to gain a few pounds the fats that it has in it will not really hurt to much. if you get it mix it with whole milk.

[Darkhorse]

You shouldnt be weight training at the age of 14 , Period !!

That discounts every olympic hopeful that has ever picked up a weight. Most start training between 10-12 years old.

[Evanescence]

LOL @ dont listen to Evan ! Its common knowledge training at that age is going to stunt your growth being on juice or not ! You will alter your natural growth production hence inbalancing other aspects of your system ! Let alone using forms of testosterone which im sure most guys ages 14 + will do to help the growing process !
See the light guys ! Denial is a nasty thing !
God at least mature some-what first lol ....

Ive been in the game for over 7 years ! some of you less than a year ! this is madness.

[ChinPieceDave667]

Originally Posted by Evanescence

LOL @ dont listen to Evan ! Its common knowledge training at that age is going to stunt your growth being on juice or not ! .

Well, you know this is a Forum about facts, so show us a couple of RESENT studies. Nothing from 1932.

Originally Posted by Evanescence

Let alone using forms of testosterone which im sure most guys ages 14 + will do to help the growing process ! .

I don't know where you got this but he didn't say anything about using test just Muscle Milk, which I think is a waste of money protein.

Originally Posted by Evanescence

Ive been in the game for over 7 years ! some of you less than a year ! this is madness.

and the guys with the same and more years in the game are saying that whomever told you this information was wrong.

[ChinPieceDave667]

http://www.davedraper.com/youth-strength-training.html

Originally Posted by William J. Kraemer, Ph.D. & Steven J. Fleck, Ph.D

Table 1.1: Basic Guidelines for Resistance Exercise Progression in Children

Age 7 or younger:
Introduce child to basic exercises with little or no weight; develop the concept of a training session; teach exercise techniques; progress from body weight calisthenics, partner exercises, and lightly resisted exercises; keep volume low.

Age 8-10:
Gradually increase the number of exercises; practice exercise technique in all lifts; start gradual progressive loading of exercises; keep exercises simple; gradually increase training volume; carefully monitor toleration to the exercise stress.

Age 11-13:
Teach all basic exercise techniques; continue progressive loading of each exercise; emphasize exercise techniques; introduce more advanced exercises with little or no resistance.

Age 14-15:
Progress to more advanced youth programs in resistance exercise; add sport-specific components; emphasize exercise techniques; increase volume.

Age 16 or older:
Move child to entry-level adult programs after all background knowledge has been mastered and a basic level of training experience has been gained.

Note:
If a child of any age begins a program with no previous experience, start the child at previous levels and move him or her to more advanced levels as exercise toleration, skill, among of training time, and understanding permit.

and here are other sites that say kids can start strength training at ages 6-8. Some say strength training as in push ups and other plyometrics others say very small "weight lifting" and with small increments and to emphisis form. Now if they can start this at ages 6- 8, then at age 14, with is about DOUBLE THE AGE, it is safe to start lifting.

http://www.kidshealth.org/parent/nut..._training.html

http://www.cnn.com/HEALTH/library/HQ/01010.html

http://www.infosports.com/clvclinic/...ngforyoung.htm

http://www.bodybuildingforyou.com/ar...ifting-kid.htm


This one is nice.
http://www.thesportjournal.org/sport...guidelines.asp

Originally Posted by Darin Rafferty, BS, CSCS

As youth sports become increasingly popular, athletes and parents are looking for ways to gain a competitive edge. One topic that has been highly debated for the past few decades has been whether or not children and adolescents should participate in strength training programs. Despite the belief that strength training was dangerous or ineffective for children, the safety and effectiveness of such programs are now well documented.1,2,3

Today, more reliable methods of testing strength and a better understanding of the physiology behind neuromuscular strength exists.1,4,5 Both epiphyseal (growth plate) fractures and musculoskeletal injuries are uncommon and are believed to be largely preventable by avoiding improper lifting techniques, maximal loads, and improperly supervised programs.9 Compelling evidence now suggests that strength training, when appropriately demonstrated and supervised, can produce substantial increases in muscular strength (but not muscular size), neuronal activation, intrinsic muscular adaptations, and improvements in motor coordination in young athletes.1 The American College of Sports Medicine, the American Orthopedic Society for Sports Medicine, and the National Strength and Conditioning Association all support child and adolescent participation in strength training programs.6 Further research states that strength training may actually be an effective stimulus for growth and bone mineralization in children.6

Though the optimal amount and type of exercises recommended for adolescents have not been specifically defined, programs should be individualized based on medical status, maturity and skill level, as well as prior exercise experience.7 Several agencies do encourage all persons over the age of six to accumulate at least 30 minutes of moderate- intensity physical activity on most and preferably all days of the week.7 The optimal time to begin strength training is 11-13 years of age for girls and 13-15 years of age for boys, although the use of high resistance should be avoided until well into adolescence; even then it needs to be monitored very carefully.8

It is important to remember that young athletes are anatomically, physiologically, and psychologically immature. Special precautions should be applied to any youth strength training program.

GUIDELINES

A medical evaluation should be performed by a physician knowledgeable about youth strength training.
Qualified personnel should instruct and supervise program(s) at all times; setting realistic goals and making sure all participants understand and follow directions.
The primary focus initially should be on learning proper techniques for all exercises and developing an interest in strength training while having fun.
Begin with minimal resistance (body weight against gravity or a bar without added weight) with gradual application of resistance to follow.
Perform full-range, multi-joint exercises in a controlled manner, avoiding ballistic (fast and jerky) movements.
Avoid repetitive use of maximal weight. Loads should permit 8 or more repetitions without severe muscle fatigue so as not to damage skeletal and/or joint structures.
Strength training sessions should be limited to 2-3 times per week, while encouraging participation in other forms of physical activity.
A warm-up/cool-down phase should be included with particular attention given to the development of abdominal, spinal, and scapulo-thoracic muscles that are essential to posture.
Power lifting and bodybuilding should also be avoided by young athletes.
The American Academy of Pediatrics now states that strength training, when properly structured with regard to frequency, mode (type of lifting), intensity, and duration of program, can increase strength in preadolescents and adolescents.1 Athletes are not the only ones who can benefit from such programs. In an age when childhood obesity statistics continue to climb, strength training combined with aerobic exercise may be the ideal solution to fat loss and weight management in overweight children.1

REFERENCES:
Benjamin HJ, Glow KM: Strength training for children and adolescents. The Physician and Sportsmedicine. 2003; Vol 31(9).
Falk B, Tenenbaum G: The effectiveness of resistance training in children: a meta-analysis. Sports Med 1996; 22(3): 176-186.
Payne VG, Morrow JR, Johnson L, et al: Resistance training in children and youth: a meta-analysis. Res Q Exerc 1997; 68(1):80-81.
Weltman A: Weight training in prepubertal children: physiologic benefit and potential damage, in Bar-Or O(ed): Advances in Pediatric Sports Science: Biologic Issues, Vol 3. Champaign, IL, Human Kinetics, 1989, pp 101-129.
Blimkie CJ: Resistance training during preadolescence: issues and controversies. Sports Med 1993; 15(6):389-407.
Charlebois D: Strength training for children and adolescents www.teenbodybuilding.com/derek42.htm.
American College of Sports Medicine: Guidelines for Exercise Testing and Prescription (6th Ed). Lippincott, Williams & Wilkins, pp 220-222.
C.H.E.K. Institute: Correspondence Course: Program design for children and adolescents. www.educate@chekinstitute.com, pp 43.
American Academy of Pediatrics: Strength training by children and adolescents. Rainbow Pediatrics Knowledgebase: www.rainbowpediatrics.net/faq/13.45.html