My 12 yr old son

[Chuck_R]

I want to ask ya'lls advice on something that is near and dear to my heart and that's my 12 yr old son. He's always been lean and active, but in the last yr(2) or so he's not grown any taller but has gotten a little pudgy, and this has had quite an effect on his self confidence.

As I've said he stays active, running, jumping on the trampoline for hours, wrestling w/ his 15 yr old brother....he's not lazy. As a matter of fact his work ethic in the gym puts his 15 yr old bro. to shame. I keep telling him to keep at it, workout hard, eat right and when he hits his growth spirt he'll see a lot of difference.

He's agreed to listen to me not just as his father but as his trainer as well. I don't want to let him down. I'm developing a routine that revolves around the big compound movements that work the whole body. The smaller individual muscles are not of concern as they will be worked in the compound movements. I'm sticking to DEADLIFTS, MILITARY PRESS, BENCH-PRESS, SQUATS, ROWS, CHIN-UPS.

I'm thinking it's best to train 3-4 days a week and to always do cardio right after lifting to maximize fat burning. I've thought about doing total body workouts 3x week or split upper-lower; or chest, shoulders-day 1(Mon); Back day 2(Wed); Legs-day 3(Fri).

I'm just not sure how much of a difference his age and the point he's at in his growth plays in with what type of plan to put him on. I know this forum is full of knowledgeable members and I would greatly appreciate your input.

[MeanMachine2000]

Im no expert but I don't think it is advisable to be having a 12 year old doing serious weight training. Squats, deadlifts, military press @ 12. I've heard that weight training that early in life can fuse growth plates. Once again i'm no 100% sure what Im talking about but you should really look into it

[Chuck_R]

Im no expert but I don't think it is advisable to be having a 12 year old doing serious weight training. Squats, deadlifts, military press @ 12. I've heard that weight training that early in life can fuse growth plates. Once again i'm no 100% sure what Im talking about but you should really look into it

That's exactly why I'm putting all this out on the forum...I want to do right by my son. I've heard different schools of thought, somewhat, on how to train a 12yr old to 14 yr old child..also depends on whether or not they've hit puberty. I want advise from those who know.

[Blooddraine]

actually thats debatable... in my opinion I wouldnt advise it for the simple fact that the stress from those compound exercises might be too much for his tendons and ligaments to handle, but at the same time it is suggested that weightlighting actually strengthens bones and can increase the strength and thickness of them, especially at a time of growth... to be honest I would suggest less high-impact stress-inducing workouts/sports. Swimming is a great sport for building a base and strengthening muscles. Gymnastics is great too.. although that can be quite stressful on the joints.

[Chuck_R]

actually thats debatable... in my opinion I wouldnt advise it for the simple fact that the stress from those compound exercises might be too much for his tendons and ligaments to handle, but at the same time it is suggested that weightlighting actually strengthens bones and can increase the strength and thickness of them, especially at a time of growth... to be honest I would suggest less high-impact stress-inducing workouts/sports. Swimming is a great sport for building a base and strengthening muscles. Gymnastics is great too.. although that can be quite stressful on the joints.

I've had concern about stress on the joints as well, but I've also been told that those compound movements are ok, but just don't push to max but rather work at about 60%of max, focusing on proper technique to begin with, and once proper technique is down, then push for more intensity(greater % of max)

[Blooddraine]

is there any particular reason why you want him to be lifting weights?

[Chuck_R]

is there any particular reason why you want him to be lifting weights?

He has express an interest in it and cardio as a way to get in shape. I've never forced my boys to do any sport. I figure if they want to do it, then do it. If they don't want to play "whatever" then that's fine with me.

If this is what HE wants to do then I want to make sure it's done right.

[Johny-too-small]

He's 12 years old? Bro, perhaps his little body is preparing itself for manhood? I grew 7 inches in 7th grade and went from 90lbs to 115lbs (I only know that from my little league football stats ). Your son's body could be making way for him to blow up. jmo......

[Chuck_R]

He's 12 years old? Bro, perhaps his little body is preparing itself for manhood? I grew 7 inches in 7th grade and went from 90lbs to 115lbs (I only know that from my little league football stats ). Your son's body could be making way for him to blow up. jmo......

That's what I tell him, "just work hard, have fun, don't eat crap, and you'll hit a growth spirt and slim up", but he feels the need to address the problem by diet and workout...and yes, that's his desire for himself, not me. I just want to do the right thing for him in the weight room, and on the dinner table.

[Blooddraine]

well i think its pretty dam cool for a 12 year old to be so dedicated... but maybe patience is a lil more important in this particular case. When you feel he's ready, I am more than certain you will get him on the right track, until then sports should be more than adequate.

[Chuck_R]

Yeah, he's a good kid, but I wonder how far to let him go with...a 12.5 yr old banging out squats, deads, and presses. I feel like as long as he's doing it with proper form and supervision it's ok. But I want some feed back.

I was 13 yrs old when I started

with no supervision

[Blooddraine]

maybe an expert opinion is necessary... i would suggest talking to someone in the exercise physiology field. I wouldnt recomend a doctor because they go by the books, but that might put you at ease with this whole situation.

[Chuck_R]

maybe an expert opinion is necessary... i would suggest talking to someone in the exercise physiology field. I wouldnt recomend a doctor because they go by the books, but that might put you at ease with this whole situation.

I was hoping to find someone on the forum who was an expert in this field.

[Chuck_R]

I guess I'll check back in the morning.

[Blooddraine]

actually there is someone viewing that can possibly help

[MuscleScience]

Per ACSM recommendations, children can engage in resistance training as long as the general rules of safety are applied. Children will benefit as much as adults will in some areas. It is recommended that the primary focus of the training would be to focus on more muscular endurance. Since children need to develop neuromuscular coordination, which is the primary mode of improvement seen in children. As far as growth plate fractures go, there has only been one documented case caused by resistance training. As long as care is taken and the child is not subject to supraphysiological loads (heavy negatives, forced reps) then weight training can be just as safe or safer than sports.

[Blooddraine]

well there is the expert opinion lol

[soccer#3]

i only read the first post and if someone else said what im about to say then i dont mean to repeat. but at 12, he shouldnt be doin any of the heavier excersizes like dealifts, squats, military, anything that involves lifting above his head and puttin pressure on the spine. imo he shouldnt be liftin weights period. he can still stay active by playin other sports like basketball, football, soccer, swimming etc etc. i even think ur 15 yo shoudnt even be lifting weights. maybe wait another 2 yrs then learn the basics and stayin away from the heavier sets till 18-19.

[wascaptain5214]

i aint no expert on nothing. but i started training my 12yo (13 now)grandson, he does weights and sports, what a difference it made in him. i do make him stay away from 1 rep maxs and encourge reps. good luck and enjoy them boys!

[Bossman]

I started lifting around that age. I had no guidance, had horrible form, but made gains in spite of it.

At that age you can't lift the kind of weight that will cause damage IMO. If your 12 yr old was squatting 405 I would be concerned. But Im sure that is not the case. Stress proper form above all else. Don't let him get sloppy just to put up a weight that he isnt ready for.

I started my son lifting at 12, just the basics. He has now gotten much more serious at 16 yrs old and has developed quite a good base. He's 5'9" and weighed 193 first thing out of bed this morning. He started competing in powerlifting this past year and has deadlifted 465, squated 335 and benched 245. It has done a lot for his self confidence, kept him at the gym rather then on the streets, and he's much more conscious of his diet, sleep and general health.

I want to ask ya'lls advice on something that is near and dear to my heart and that's my 12 yr old son. He's always been lean and active, but in the last yr(2) or so he's not grown any taller but has gotten a little pudgy, and this has had quite an effect on his self confidence.

As I've said he stays active, running, jumping on the trampoline for hours, wrestling w/ his 15 yr old brother....he's not lazy. As a matter of fact his work ethic in the gym puts his 15 yr old bro. to shame. I keep telling him to keep at it, workout hard, eat right and when he hits his growth spirt he'll see a lot of difference.

He's agreed to listen to me not just as his father but as his trainer as well. I don't want to let him down. I'm developing a routine that revolves around the big compound movements that work the whole body. The smaller individual muscles are not of concern as they will be worked in the compound movements. I'm sticking to DEADLIFTS, MILITARY PRESS, BENCH-PRESS, SQUATS, ROWS, CHIN-UPS.

I'm thinking it's best to train 3-4 days a week and to always do cardio right after lifting to maximize fat burning. I've thought about doing total body workouts 3x week or split upper-lower; or chest, shoulders-day 1(Mon); Back day 2(Wed); Legs-day 3(Fri).

I'm just not sure how much of a difference his age and the point he's at in his growth plays in with what type of plan to put him on. I know this forum is full of knowledgeable members and I would greatly appreciate your input.

[Chuck_R]

I started lifting around that age. I had no guidance, had horrible form, but made gains in spite of it.

At that age you can't lift the kind of weight that will cause damage IMO. If your 12 yr old was squatting 405 I would be concerned. But Im sure that is not the case. Stress proper form above all else. Don't let him get sloppy just to put up a weight that he isnt ready for.

I started my son lifting at 12, just the basics. He has now gotten much more serious at 16 yrs old and has developed quite a good base. He's 5'9" and weighed 193 first thing out of bed this morning. He started competing in powerlifting this past year and has deadlifted 465, squated 335 and benched 245. It has done a lot for his self confidence, kept him at the gym rather then on the streets, and he's much more conscious of his diet, sleep and general health.

That's quite impressive!

Thanks for the replies..Muscle Science I agree. He will be under my constant supervision when he's lifting and we're constantly discussing proper form. He knows when something doesn't feel right and he immediately backs off. The weights that he's lifting isn't know where near what I would consider his max and we try to stay around 15 reps right now.

As he grows and becomes stronger we will address issues, concerns and his desires pertaining to lifting as need be.

Again thanks for responses and concerns guys.

[green22]

I dont think it would hurt him as long as you are there with him. I dont think he should train heavy but maybe 15-20 reps. And I say not heavy just for safety reasons. You guys could do the cardio together too. I mean if he is interested then why not. When I was that age it was cool as hell when my day would do stuff with me.. It would be great I think and then as he gets a little older you guys could up the weights. I know he is only 12 but I see father and sons training at my gym. Granted they are 15 and up but I think it cool as hell. I say go for it!!!!

[Chuck_R]

Thanks Green...The way we've been doing it is; I do my own workout, but on his days we do his routine together. After "our" workout we immediately do cardio to help burn that fat he's so concerned about(he hasn't hit puberty yet, so I hope that'll happen and he'll grow taller and slim a little as well).

I know I sure do enjoy workingout with him and I know one day(probably not too long) he ain't gonna workout with dad no more. So, I'm trying to lay a good foundation for him and enjoy it while I can.

[green22]

I think you on the right track. U guys have fun!!!

[boogieman1]

I think like 7th or 8th grade was when I first started lifting. My dad didnt let me do anything less then 8 reps. By the time he's in 9th grade is when he can start lifting heavily, I know thats how it went at my school atleast. But I would have to agree with the guy above me and say focus more on running and cardio stuff right now as that wont hurt the body. And if he hasnt hit puberty yet then he probably still just has that stubborn child belly fat. thatll all go away soon