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HEALTHandFITNESS.com : 5/23/2017
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  • I'm a 5'4 110 lbs. active male who just turned 14. I benched for the first.

    Jason From: NY :

    I'm a 5'4 110 lbs. active male who just turned 14. I benched for the first time today, 65 lbs. 50x's in sets of 10's over a period of 2 hours. Is it a good time to bench press on a regular basis? If so, how often, and how many pounds should I work with?

    As a young man of fourteen, I would suggest you be a bit careful in the amount and intensity of weight training you do. I also would suggest you get both your parent's and your doctor's approval for this activity before you try to begin a weight program in earnest. Weights can pose quite a stress on one's skeleton. Since your skeleton is in the process of growing and becoming more solid, heavy lifting at your age can possibly cause some problems in its development. Having said that, when you have your approvals for this activity, keep your weights on the lighter side (12-15 reps) and your sets at 3. Don't try to get development overnight. It doesn't work that way, and can cause harm if you do more training than you can recuperate from. We are putting some training programs together over this site that will be available soon. Stay tuned - we may be able to help you set up a program.


    That's it for this time,

    By: Larry Pazdra -CSCS

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