Teen Bodybuilding 101: Training, Splits, Nutrition, Supplements, Cardio…Everything

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How to Bench http://www.youtube.com/watch?v=33mjoyc5JbE
How to Squat http://www.youtube.com/watch?v=LLwiGkywKN4
How to Deadlift http://www.youtube.com/watch?v=f0bY-gp8uR8
How to Overhead Press http://www.youtube.com/watch?v=KWeRuB9uWNE
How to Pendlay Row http://www.youtube.com/watch?v=DhGNtAYqWhM

How to Bench HEAVY Alone: http://www.youtube.com/watch?v=FQzzkGU5hGA

[Learn More About Best Beginner Split] http://www.youtube.com/watch?v=HfnBg-jerpw

[See An Example of This Split HERE]

[Want a FREE Bulking Calculator? Go to the Vid Below]

[My Stance on Supplements]

[WEAR CHEF BUFF T-SHIRTS] https://www.districtlines.com/Omar-Isuf
[SUBSCRIBE TO MY CHANNEL] http://youtube.com/omarisuf
[JOIN US ON MY FACEBOOK ARMY] http://www.facebook.com/chefbuff

[MY FEMALE WORKOUT CHANNEL!] http://www.youtube.com/sexychefbuff

[FOLLOW ME ON TWITTER] http://twitter.com/omarisuf

[MY FAT LOSS PROGRAM] http://fatasstobaddass.com/
[MY MASS AND STRENGTH PROGRAM] http://projectbuff.com

Topics covered: muscles exercise diet nutrition muscle weight weights “weight loss” “fat loss” bodybuilding routine bulk cut routine lifting fitness weight workout gym chest sixpack body flexing training health supplements creatine nutrition tips advice bodybuilder beginner IF “bodyweight” strength diet food fit howto “workout advice” “lose fat” “chef buff” conditioning tips


Random House says:

Doesn’t high intensity cardio lose muscle mass 

liliana fuentes says:

Im 16 I was eating roughly1800/1900calories day I weigh 135 I bumped it up
to 2200 and I added 15min of hit cardio a day and added 2 rest days becUse
I was training 7days a week and was getting weaker and decided I wana gain
muscle im roughly 14percentbf and yeah I dint have cash for a gym but im
gona do alot of pushups and I have 25 and 40 pound dimbels and a pullupbar
and of course pushups … so yeah wish me luck

Putrid Liar says:

I’m 15 and I would say I’m in quite a mature state for working out, my
genetics are good for muscle growth for the men in my family have large
structures. I use cast iron weights, I have a straight barbell and
dumbbells, I have my dumbbell weight at 8kg each, my barbell is currently
at 14kg. I work upper body 3 times a week, arms 4 times a week and legs 3
times a week. My maximum reps for barbell curl is 15, for dumbbell curls,
skullcrushers, hammer curls, I do a maximum of 10 reps for 3 sets. My diet
is chicken, potatoes, steak, greens, pork and pasta, also gluten free
because of allergy to wheat. Is that good? I haven’t had one single injury
apart from dropping a weight on my foot. Is there anything I’m missing out
or am I good?

inketsard says:

+daramae hayu
*I hear yah man!If you are looking for a new muscle building*
*program. I guess that you already heard about the Ben Pakulski*
*muscle building program?:) its one of the best program available*
*online these days. I tried it and achieved great results in just a*
*few weeks.:)*

Roshan Khan says:

Guys please help I started doing strong lifts 5 weeks ago and last time i
worked out i was given a huge lecture by some older guy at the gym about
how strong lifts is a terrible routine for teens and beginners and that I
will do myself an injury and never be able to lift again . Was he right or
just full of shit?

Adam Steel says:

Hi guys, I would be grateful if you could head over to my channel and
subscribe. I’m a 14 year old boy that’s planning to follow an 8 week
workout plan. I will upload the workout clips and updates EVERY DAY and it
would be great if some of you would like to join me. Thank you

Cristian Nolgath says:

Guys i need help 🙁 , im a teenager 16 years old , i go to the gym 4 times
a week , but i have a problem with the diet , i have no ideia how to count
calories and carbs and protein , and i cannot buy any food whenever i want
because im not that rich , what can i do? 

S.A.P Productions says:

I do agree with everything except the supplement thing I just prefer
getting my protein from whey honestly. I am 14 5 ft 5 in and 102 lbs I’ve
so fat seen quite a bit of muscle growth and it’s been about a month now :)

Matteo Pentassuglia says:
Live 2 Lift says:

chase the chicks

S.A.P Productions says:

Far* not fat :P

Reivax Zagonlez says:

Thanks Omar, this video was very useful! I finally came up with a split
that allows me to do one powerlifting day with 3 other days on bodybuilding
and calisthenics, for aesthetics, and cardio as well. it also gives me 2
days of rest. 

Ismail Mohammed says:

why cant begginers do 5 day split

xLogic4 says:

but not too safe thats not fun LOLLL. THAT CRACKED ME UP !

mykasiurka says:

If you desire to burn up fat fast, you should search google for Nifty Fat
Blaster. They will help you get the body you deserve.

guykr10 says:

could you do a video about knee inflammation and how to treat it please?

Ph03nixReborn says:

Have you experienced Max Muscle Method? (do a google search for it) It is a
quick way to get stronger fast.

MG2013 says:

@Vish BH What the fuck does tone up even mean? I’ll give you advice once I

FFFL1000 says:

any response??

IcelDagos says:

Great video!

chasindreams2 says:

He has videos on this exact topic. They’re called ‘How to Increase Work
Capacity’. There’s a part 1 and part 2.

MossssHD says:

WANNA TRAIN AND LIFT WEIGHTS EAT MEAT. sorry for caps cant bother typing it
again, but you have to eat meat if youre gonna gain.

OmarIsuf says:

On my website, link in description 🙂

Damian Kim says:


Ali Bokhari says:

Omar is one SOLID mofo

BudistaslLT says:

sir, you are the most awesome man in youtube

Ash Bugden says:

Omfg hahahah im crying from that Brady part aHAHAHAHA

FFFL1000 says:

Hey Omar, Im 17 180 pounds and around 17% body fat, should I go on a bulk
because im in my prime for building muscle/need more calories to grow. Or
should I cut because im a little up their in the bodyfat/weight?? -Thanks

Alex Drăghici says:

I started with splits right off the bat (hitting the same muscle group 2-3
times/week). Been training for a bit over 3 months. Should I continue like
this ( I did make muscle gains) or should I focus on full body 3x/week like
you said in the video. Thanks for everything you do, you truly inspire me
and help me become the best I can be with all the information (and how you
make it so easy to understand) you’ve been putting out recently.

Bhanuka Nadeeshan says:

It would be a shame if you did not burn fat when other people do it easily
with Fat Blast Blueprint (search for it on google).

WhatTheCarp says:

not true. protein and creatine supplements work well.

deandrewish says:

Is it possible to build muscle even without reaching your macronutrients or
calories? I can do it some days but not every day… I don’t want to be
wasting time in the gym if I’m not gonna get results because of my diet

Daniel Hurt says:

Hey Omar I was just wondering if you could post a vid on the importance of
good v.s. bad sleeping habits in the relation to working out Thanks

chasindreams2 says:

I’m not ‘bashing’ him. Do you see any offensive/insulting comments being
used? I’m just arguing my case. Chill. And, yeah, that’s the point of using
bro so much, it’s using irony for humour-the irony of the fact that the
conclusions I made were made from well-documented research. I thought most
people would be able to pick up on that, but that obviously was not the
case. I also tried to make the comment more ‘relateable’ by comparing it to

marco colbert says:

supplements are full of shit

UrsusArctos1357 says:

8 hours of shut eye a night boys. 6 hours = no gaiiinzz

Salina Basnet says:

They laughed when I told them I was going to get ripped with “Elite Muscle
Formula”, but then they saw the results. Google Elite Muscle Formula to see
their reaction.

Sabin Bhandari says:

My classmates laughed when I told them I would burn fat with Shape X
Booster, but then they saw the results. Google Shape X Booster to see their

Jack McGhee says:

“Eat your vegetables, eat your vegetables, eat your f**king vegetables!”
That should totally be added on to the end clip of all your videos.

Emmet Donnelly says:

Am i the ownly one that thinks he looks like one of them jedward lads ha

OmarIsuf says:

I got that in spades!

JamezJitsu says:

alright so im currently eating about 2200ish max calories per day
apparently my excess to gain muscle is 3000+(high metabolism) so what i was
wondering is since im eating about the right amount of protein 100+, carbs
400g, and fats 30g per day will i gain muscle i dont really care about
getting big wanna stay lean and build some solid muscle much appreciated if
any1 replys

Joseph Jarlis says:

if you boys are looking for to get ripped prompt without wasting a single
another minute in the gym, then you should keep an eye on this video
tutorial SIXPP.COM I’m interested to see where a combination of faith and
science will take me.

heyitshorse says:

woah we got a badass over here. It seems like your bashing a guy for a
somewhat neutral comment. But what did you expect with adding ‘bro’ after
every sentence?

zealouscoma says:

sorry, i miss read what you meant thought you said you were kind of fat.
well done on keeping your macros i dieted for a few months and struggled so
am back to eating loads and putting on the mass

Mirko Stevanovic says:

My coworkers laughed when I told them I was going to get ripped with
“Ripped X Beast”, but then they saw the results. Go and Google Ripped X
Beast to see their reaction. (You should see their faces!)

AAAKirti says:

Hiya, have you heard about Fat Blast Formula? (just google it) You will
discover the crimes we commit against our bodies. With Fat Blast Formula,
you will discover how to shed fat fast.

Frank .Uzcategui says:

hey man i really appreciate the videos you post! ive been implementing your
ieas for about a week and a half and believe it or not im seeing results!
thank you =)

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