TeenBodybuilding.com - Stefan Weidauer - Teen Transformation Of The Week

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The main tip I have for anyone starting out or deciding to get serious about weight training is to not neglect their diet. - Stefan Weidauer

Stefan had always been a tall yet lanky kid growing up. When he decided he wanted to gain strength and mass he joined his school weight room. Learn how he put on 20lbs here!

Teen Transformation Of The Week - Stefan Weidauer

By: Stefan Weidauer

Before:
165 lbs

After:
185 lbs

Vital Stats

Name: Stefan Weidauer
Email: snowboiden_jock@msn.com
Location: Keswick, Ontario, Canada

Before:
Age: 17
Height: 6'1
Weight: 165lbs
Arms: 13'
Chest: 38'
Legs: 19'

After:
Age: 18
Height: 6'3
Weight: 185lbs
Arms: 15.5'
Chest: 43'
Legs: 23'

Why I Got Started?

I had always been the tall yet lanky kid growing up through life. My height had always given me confidence so my size never really mattered. It was when my friends began to grow that my height advantage began to lessen and this is when I decided I was too thin and something had to be done.

I wanted to not only increase my strength but more importantly my mass, so I could be both tall and ripped. I knew that I would need to begin weight lifting in order to achieve this goal but I had never followed a routine nor knew how to develop a proper one which would suit my body.

Click To Enlarge.
I Wanted To Not Only Increase
My Strength But More Importantly My Mass.

I was never weak but I knew I could be much stronger so during my third year of high school I decided to join my school's weight room. I have to admit I knew very little about lifting weight and gaining mass but the feeling I got as I subjected my muscles to their max was addicting and I have been hooked ever since.

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I Decided To Join My School's Weight Room.

How I Did It?

With the help of my fitness teacher I was able to understand the different types of exercises, routines and the body types which they favored. My technique improved and as a result I could lift heavier weight and improve my gains. I developed a loose training routine and have been experimenting ever since but ultimately maintaining the essential exercises in all my workouts.

I have always trained 1-2 muscle groups per day, but initially I was doing high reps, high sets and not enough weight to reach full muscle failure/overload.

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My Technique Improved And As A Result
I Could Lift Heavier Weight And Improve My Gains.

This soon changed as my knowledge increased and I discovered the true benefits and potential gains that are involved with a low reps, low sets and heavy weight based training system. I went from doing 12-14 reps to doing 4-7 reps and finally reaching overload with my muscles, which is necessary for mass building.

I began to change not only my routine in the gym but also outside of it, improving my diet and ensuring I was getting the right amounts of protein and crabs in my day.

My metabolism is insanely high so it is difficult for me to gain weight. Because of this I eat between 4-6 meals a day and try to incorporate as much carbs as possible. This combined with working out allowed me to gain nearly 20lbs, bringing me up to 185lbs.

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I Began To Change Not Only My Routine
In The Gym But Also Outside Of It.

Supplements

As far as supplements go, I have been in the dark for the majority of my training. I have been using Optimum Nutrition's Gold Standard 100% Whey Protein religiously and I take a vitamin/mineral supplement. Again, I have just recently started experimenting with supplements so I have only been using the basics.

I have been doing some research and have decided that I'm ready to begin using creatine and a heavy duty weight gainer to hopefully increase my size even more. I will begin incorporating Ultimate Nutrition Muscle Juice 2544 (weight gainer) and SciFit Creatine 3000 (creatine) in my upcoming training.

Diet

Morning: Protein Bar, 500ml Water, 3 Mega Men's
Breakfast: Chicken omelet (3 eggs) , Large bowl of cereal, 500ml water
Late Morning: Bagel
Lunch: 2 large tuna-fish sandwiches, 500ml water
Afternoon (post workout): 3 scoops of protein supplement
Late Afternoon: Large bowl of rice, 500ml water
Dinner: fish, 2 potatoes, mixed veg., 500ml water
Before Bed: Protein Bar, 500ml water

Sample Week Of Training

Monday - Chest:

Flat barbell bench press - 3 sets - 4-6 reps
Incline dumbbell bench press - 3 sets - 4-6 reps
Dips - 2 sets - 4-6 reps

print Click Here For A Printable Log Of Monday.

Tuesday - Arms & Abs:

Biceps

Straight bar curls - 3 sets - 4-6 reps
Dumbbell curls - 3 sets - 4-6 reps
Cable curls - 2 sets - 4-6 reps

Triceps

Cable push downs - 3 sets - 4-6 reps
Overhead triceps extension - 3 sets - 4-6 reps
Dumbbell kickbacks - 2 sets - 4-6 reps

Forearms

Barbell wrist curls (supinated) - 2 sets - 6-8 reps
Dumbbell wrist curls (pronated) - 2 sets - 6-8 reps

Abs

Decline crunches - 3 sets - 4-6 reps
Cable rope crunches - 2 sets - 4-6 reps
Leg raises - 2 sets - 6-8 reps

print Click Here For A Printable Log Of Tuesday.

Wednesday - Shoulders & Traps:

Shoulders

Military barbell press - 3 sets - 4-6 reps
Arnold dumbbell press - 2 sets - 4-6 reps
Standing side lateral dumbbell raises - 2 sets - 4-6 reps

Lats

Barbell shrugs - 3 sets - 4-6 reps
Upright rows (close grip) - 2 sets - 4-6 reps

print Click Here For A Printable Log Of Wednesday.

Thursday - Back:

Lat pull-downs - 3 sets - 4-6 reps
Seated cable rows - 3 sets - 4-6 reps
Bent over two-arm long bar rows - 2 sets - 4-6 reps
Good mornings - 3 sets - 4-6 reps
Hyper-extensions (weighted) - 2 sets - 4-6 reps

print Click Here For A Printable Log Of Thursday.

Friday - Legs:

Squats - 3 sets - 4-6 reps
Leg press - 2 sets - 4-6 reps
Dumbbell lunges - 2 sets - 4-6 reps
Stiff leg deadlifts - 3 sets - 4-6 reps
Hamstring curls - 2 sets - 4-6 reps
Standing calf raises - 3 sets - 4-6 reps
Leg press calf raises - 2 sets - 4-6 reps

print Click Here For A Printable Log Of Friday.

Suggestions

The main tip I have for anyone starting out or deciding to get serious about weight training is to not neglect their diet. I spent countless hours in the gym but had little to show for it because I wasn't taking adequate amounts of protein after my workouts and was eating half the calories I needed to gain mass.

Click To Enlarge.
I Began To Change Not Only My Routine
In The Gym But Also Outside Of It.

Make sure to drink tons of water, take a good multi-vitamin and get a good nights sleep and this combined with some hard work in the gym should lead you well on your way to getting bigger and stronger.

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