The myth about weights
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mas cambios
Active Member
Re: The myth about weights
Doing weights will not stunt your growth, nor will chin ups.
As far as I'm aware under 18's are advised to leave weights (especially free weights) alone because of the added pressure they can place on growing bodies, particularly the growth plates (situated at the end of bones, near to where tendons/ligaments attach). In turn this can lead to painful inflammation. This is not to say that everyone will suffer but there is an increased risk.
Also, there is the added factor of insurance etc, but that is another matter.
There is nothing to say that you can't do weights under the age of 18 but if you do, then it's imperative that you get face to face tuition from a qualified and insured coach, preferably one well versed in strength and conditioning training. They should also be able to monitor you and change the training schedule when needed to help you remain fit and injury free. Besides, there are plenty of other ways to work muscles, such as using body weight etc.
Doing weights will not stunt your growth, nor will chin ups.
As far as I'm aware under 18's are advised to leave weights (especially free weights) alone because of the added pressure they can place on growing bodies, particularly the growth plates (situated at the end of bones, near to where tendons/ligaments attach). In turn this can lead to painful inflammation. This is not to say that everyone will suffer but there is an increased risk.
Also, there is the added factor of insurance etc, but that is another matter.
There is nothing to say that you can't do weights under the age of 18 but if you do, then it's imperative that you get face to face tuition from a qualified and insured coach, preferably one well versed in strength and conditioning training. They should also be able to monitor you and change the training schedule when needed to help you remain fit and injury free. Besides, there are plenty of other ways to work muscles, such as using body weight etc.
I
imported_swinger
Guest
Re: The myth about weights
The answer is no weights wont stunt your growth.
Chin ups wont stunt your growth.
Think about it- do you think all national and world class athletes wait til they are 18 to lift weights for performance?
The answer is no weights wont stunt your growth.
Chin ups wont stunt your growth.
Think about it- do you think all national and world class athletes wait til they are 18 to lift weights for performance?
unccricket
New Member
Re: The myth about weights
i've read from multiple sources, mostly T-nation and the men's health forum, that compound exercises like chin ups and pull ups are better for you than isolation exercises like biceps curls. Ideally, your workout should consist of mostly compound lifts that utilize multiple joints - lifts like squats, bench press, chin ups, deadlifts, etc. Those are apprarently very good for functional strength - someone who is more of an expert might be able to comment on that.
i've read from multiple sources, mostly T-nation and the men's health forum, that compound exercises like chin ups and pull ups are better for you than isolation exercises like biceps curls. Ideally, your workout should consist of mostly compound lifts that utilize multiple joints - lifts like squats, bench press, chin ups, deadlifts, etc. Those are apprarently very good for functional strength - someone who is more of an expert might be able to comment on that.
mas cambios
Active Member
Re: The myth about weights
I've said it above and I'll say it again - please, anyone who is doing or is thinking of doing weights seek out a qualified strength and conditioning coach who can advise you face to face. Make sure they also have insurance.
I've said it above and I'll say it again - please, anyone who is doing or is thinking of doing weights seek out a qualified strength and conditioning coach who can advise you face to face. Make sure they also have insurance.
unccricket
New Member
Re: The myth about weights
yeah definitely be sure to consult an expert, but you should also be doing background research as well. that way, you will be able to ask your trainer specific questions and get the most out of them and their knowledge! but as mas cambios is saying, never go into lifting weights without qualified advice first.
yeah definitely be sure to consult an expert, but you should also be doing background research as well. that way, you will be able to ask your trainer specific questions and get the most out of them and their knowledge! but as mas cambios is saying, never go into lifting weights without qualified advice first.
mas cambios
Active Member
Re: The myth about weights
Nothing wrong with some background reading, I think having questions to ask is always a great thing, especially if they help you to understand the topic.
Nothing wrong with some background reading, I think having questions to ask is always a great thing, especially if they help you to understand the topic.
Re: The myth about weights
Weights could stunt growth if used young, it also increases chances of injury! At the age of 16, do light to medium weights 2 or 3 times a week for an hour. No more! At 18, then it is your own choice, do it as much as you want, or as little, or just right...each of these options have thier own advantages and disadvantages.
Weights could stunt growth if used young, it also increases chances of injury! At the age of 16, do light to medium weights 2 or 3 times a week for an hour. No more! At 18, then it is your own choice, do it as much as you want, or as little, or just right...each of these options have thier own advantages and disadvantages.
mas cambios
Active Member
Re: The myth about weights
Weights do not stunt growth - it is a myth. Ok, down to the nitty gritty and the only way that growth could be effected is if the epiphysis (the growth area of a long bone) is caused to become dense due to extreme levels of resistance. However, you get bigger compressions from running or jumping for instance. The big concern with juvenile weight training is the risk of injuring tendons, ligaments, or joints which are unused to the demands of heavy lifting.
Study by the AMERICAN ACADEMY OF PEDIATRICS: Strength Training by Children and Adolescents
To save you the whole read - "strength training programs do not seem to adversely affect linear growth and do not seem to have any long-term detrimental effect on cardiovascular health".
Weight lifting under the age of 18 is about as likely to stunt growth as masturbation making you blind.
Whatever you choose though, get proper supervised and qualified advice and it may be prudent to lay off heavy lifting until the late teens (17/18).
Added 13 minute(s) and 58 second(s) later...
I should add that I'm not pushing weight lifting in the under 18 age group, just that it's best to have up to date sources to hand.
As with any form of training\exercise there is a risk that some damage/injury could occur but the risk is very minimal and you can minimise it further by taking qualified advice. Also, if in any doubt about the possibility of harming growth plates, pick a lighter weight that can be lifted at least 6 times, until you're done growing.
Weights do not stunt growth - it is a myth. Ok, down to the nitty gritty and the only way that growth could be effected is if the epiphysis (the growth area of a long bone) is caused to become dense due to extreme levels of resistance. However, you get bigger compressions from running or jumping for instance. The big concern with juvenile weight training is the risk of injuring tendons, ligaments, or joints which are unused to the demands of heavy lifting.
Study by the AMERICAN ACADEMY OF PEDIATRICS: Strength Training by Children and Adolescents
To save you the whole read - "strength training programs do not seem to adversely affect linear growth and do not seem to have any long-term detrimental effect on cardiovascular health".
Weight lifting under the age of 18 is about as likely to stunt growth as masturbation making you blind.
Whatever you choose though, get proper supervised and qualified advice and it may be prudent to lay off heavy lifting until the late teens (17/18).
Added 13 minute(s) and 58 second(s) later...
I should add that I'm not pushing weight lifting in the under 18 age group, just that it's best to have up to date sources to hand.
As with any form of training\exercise there is a risk that some damage/injury could occur but the risk is very minimal and you can minimise it further by taking qualified advice. Also, if in any doubt about the possibility of harming growth plates, pick a lighter weight that can be lifted at least 6 times, until you're done growing.
Re: The myth about weights
There is some fantastic advice here from mas cambios. I would just add that, even as an adult, when you make the decision to lift weights get a one2one session with a PT or, if you are lucky, an S&C coach. This is usually included in your gym membership. They should also be able to write you a programme and progress it safely for you.
I have seen so many guys lifting weights with technique taught by their mates, who were taught by their mates, who were... etc, etc.
These guys are often working the wrong muscles from those they wish to work. For instance, the width grip can make a huge difference, so can the angle of your joints and whilst you work hard, thinking a certain muscle is activated, it is not and in fact, other muscles are working to create muscle imbalances. This is where injury occurs on the field/pitch.
Unccricket's point is worth remembering. Why would you want to do bicep curls? Think about the movement... when would you use it in everyday life, let alone sport? It is a totally unfunctional exercise unless your goal is to stand on a stage/beach and show off your little bumps
An exercise will only strengthen the muscle in the plane of movement used in that exercise. More importantly, if you do not strengthen the antagonist in balance, it will inhibit natural movement and you will struggle to flex at the joint. With bicep curls, this could have an extremely negative effect on bowling, throwing etc.
If you are under 17/18 [biological age not chronological age] master the bodyweight exercises. If you cannot do these with ease, why would you want to progress. If you cannot easily perform press ups; narrow, wide, posterior, plyometric, at differing counts, why bench press? If you cannot perform a technically correct squat, why add weights to it?
My tip would be to work on the endurance of your muscle groups; get them firing in the right mode before you work on strength and then power.
Of course, if your goal was to be a bodybuilder my advice would be totally different but we are talking sport here
There is some fantastic advice here from mas cambios. I would just add that, even as an adult, when you make the decision to lift weights get a one2one session with a PT or, if you are lucky, an S&C coach. This is usually included in your gym membership. They should also be able to write you a programme and progress it safely for you.
I have seen so many guys lifting weights with technique taught by their mates, who were taught by their mates, who were... etc, etc.
These guys are often working the wrong muscles from those they wish to work. For instance, the width grip can make a huge difference, so can the angle of your joints and whilst you work hard, thinking a certain muscle is activated, it is not and in fact, other muscles are working to create muscle imbalances. This is where injury occurs on the field/pitch.
Unccricket's point is worth remembering. Why would you want to do bicep curls? Think about the movement... when would you use it in everyday life, let alone sport? It is a totally unfunctional exercise unless your goal is to stand on a stage/beach and show off your little bumps
An exercise will only strengthen the muscle in the plane of movement used in that exercise. More importantly, if you do not strengthen the antagonist in balance, it will inhibit natural movement and you will struggle to flex at the joint. With bicep curls, this could have an extremely negative effect on bowling, throwing etc.If you are under 17/18 [biological age not chronological age] master the bodyweight exercises. If you cannot do these with ease, why would you want to progress. If you cannot easily perform press ups; narrow, wide, posterior, plyometric, at differing counts, why bench press? If you cannot perform a technically correct squat, why add weights to it?
My tip would be to work on the endurance of your muscle groups; get them firing in the right mode before you work on strength and then power.
Of course, if your goal was to be a bodybuilder my advice would be totally different but we are talking sport here
Re: The myth about weights
It makes me cringe when I see people in the gym trying to do (for example) a bicep curl with a weight clearly too heavy for them and in the end to perform the movement there is more action coming from the back than the bicep. I just think to my self 'in a few years they will hardly be able to walk with a bad back'. It would be more bennefitial to use lighter weights and get a better quality workout.
Also to start with why not try using thera-bands. You can get them in varied resistance strengths and if you want to increase the workout then you can change frequency, intensity, time and type (FITT). Included in type should be speed, slow and controlled.
It makes me cringe when I see people in the gym trying to do (for example) a bicep curl with a weight clearly too heavy for them and in the end to perform the movement there is more action coming from the back than the bicep. I just think to my self 'in a few years they will hardly be able to walk with a bad back'. It would be more bennefitial to use lighter weights and get a better quality workout.
Also to start with why not try using thera-bands. You can get them in varied resistance strengths and if you want to increase the workout then you can change frequency, intensity, time and type (FITT). Included in type should be speed, slow and controlled.
I
imported_swinger
Guest
Re: The myth about weights
liz ward makes a very good point- if you cant do 20 proper push ups you have no business bench pressing.
liz ward makes a very good point- if you cant do 20 proper push ups you have no business bench pressing.
