I get many calls from parents who have younger athletes (ages 14-17) who want to maximize their lean muscle gain. The following program has been a proven winner and features many Performance Elite products that are OK for anyone 12 and older to take regularly:
- Eat a good breakfast. Start the day with a strong foundation. Blend up a Meal Replacement Shake with your favorite fruits, and don’t forget the CorePlex and OmegaPlex with your meal.
- Have a snack before lunch. Around 10:30, squeeze in a Meal Replacement Bar. It’s packed with 17 grams of protein and it’s easy to keep on hand at school.
- Fuel up before resistance training. Pop three Catalyst right before the workout. The amino acids will sustain your muscles and help rid fat.
- Exercise the right way. When you’re working large muscle groups, I suggest doing 3 to 5 sets of 8 to 10 reps for each exercise. Follow a balanced approach to your routine. In other words, if you do 30 reps of a “push” exercise (like bench press), follow it up with 30 reps of a “pull” exercise (like low cable rows).
- Stay hydrated. There’s nothing better to help you with this than Rehydrate Electrolyte Replacement Drink.
- Enhance the recovery. The window of opportunity to significantly enhance your muscles’ recovery is about 60 minutes after you finish your last rep. Be sure to drink a Post-Workout Recovery Shake within an hour of working out.
- Build up. Keep feeding your muscles the protein they need with a Muscle Gain shake 90 minutes after your workout.
- Don’t forget to rest. Your sleep cycle is prime time for recovery, so be sure you’re getting plenty of sleep. Don’t cheat your body of the time it needs to repair and grow muscle. Shoot for at least 7 hours, and 8 hours is better.
Rob Graf is the Director of Endorsements for AdvoCare and leads the prestigious Sports Advisory Council. As a strength and conditioning coach, Rob has worked at Texas A&M University and with the Detroit Lions, and currently still finds time to work with Legacy Christian Academy in Frisco, Texas. Rob gained his Masters in Kinesiology from Texas A&M in 1992 and is an NSCA Certified Strength and Conditioning Specialist. In college, Rob was an All-American Division I discus thrower for Texas A&M University.