Does Weight Lifting Stunt Growth?

Teens often wonder if working out and lifting weights will stunt their growth and make them shorter. This has become one of the biggest urban legends in bodybuilding. 

However, there is no scientific evidence that has proven weight lifting stunts growth it can be true to some extent. 

Research from NSCA shows adolescents who were using improper lifting techniques and lifting heavy weights had damage to their pre-growth cartilage. As long as you are lifting with proper form, not trying to look tough by lifting heavy weights then you should be fine. 

But this doesn't mean that everyone should lift weights at a young age. 

Working out can be beneficial as it will increase your human growth hormone levels which in turn can even speed growth. Let's take a look below. 

How do you stunt growth?

Firstly let’s tackle the question of how young people can actually stunt their growth in the first place. In order for you to stunt your growth there needs to have been damage and or injury to the growth plates. 

Growth plates are the tissue at the end of each side on your long bones. When a teenager finishes growing the growth plates close and increases in height stop. If however there is an injury to the growth plates of a child or adolescent then there is a significant chance in the potential of stunted growth.

Doing exercises that put a lot of stress on your bones will compress the bones and can cause less growth then what would have normally occurred. These types of exercises which can compress bones are overhead press, leg press, military press, squats, dead-lifts etc.   

Again your height will primarily depend on genetics but putting your growth plates through unhealthy situations can even drop as low as an inch off your final height.

Should you lift weights at an early age?

It is best recommended for young teenagers to start lifting only after the age of 16 or 17. Younger teens should focus on body weight exercises as those are just as effective without risking injuries which can occur from insufficient knowledge on weight training. 

Body weight exercises include push-ups, sit-ups, pull-ups, crunches etc. This way when you start lifting weights you will already have an advantage in terms of muscle. 

It is always better to be safe than sorry because you can always gain muscle but you only have 2-3 years of prime growth time. 

It's especially best if you don't weight train when going through your growth spurt because this is the time you will get that big boost in height. Eating a well balanced diet, getting enough physical activity, and sleep should be your main focus for maximizing height.

How To Build Muscle For Skinny Guys

You were born skinny, right? You grew up skinny, right? Well finally, you want to build muscle and get that great looking physique. 

The good thing about being skinny from the start is you have much more potential to achieve that ripped movie star look. This is due to your ability to put on less fat and more muscle which you get from your high metabolism. 

Skinny guys are generally envied by bigger bulky guys because they have difficulty achieving leaner muscle. However, for skinny guys your primary goal should be to gain weight and build muscle.

Eat, Eat, And Eat!

If you’re the lanky 120 pound guy at the gym wondering how all the big guys got "big" well it didn't just start at the gym.

In order for you to gain muscle you need to be eating a lot of food. Now it’s not just any food but make sure you are getting good nutritious food which is suitable to your workout plan. Junk food won't do you any good, so pass up on the soda and French fries at McDonald's.

Be sure to eat a 300-600 calorie meal 1-2 hours prior to working out so it ensures you have enough carbohydrates in your system. After your workout eat a simple carb such as a banana and later on have another meal. 

Choose foods that are high in protein such as, chicken, eggs, almonds, ham, peanuts, salmon etc. Protein helps your body repair the muscles you have spent time on working out in the gym and makes sure they grow and become strong. 

You want to be eating at least 500 calories over your maintenance. You can figure out your daily requirements for your maintenance calories and then add in the extra 500 calories and make sure you're consuming them everyday alongside your workout routine. 

It’s important for you to keep track of your calories; some guys think they’re eating a lot when in reality they’re really not. So in total you want a pre-workout, post workout and another four or more meals throughout the day.

Lift, Lift, And Lift!

You need to not only lift, but lift big. Your muscles should only be able to do up to 10 reps per set and if you’re not reaching failure by the last rep then you need to up the weight. You should be doing 3 sets and performing around 10 repetitions of each exercise. 

Likewise, while adding more weight you also want to make sure you’re maintaining proper form and are doing all exercises correctly.

If you want to safely handle increasing the weights its best recommend you get a personal trainer or gym mate to help or spot you with the exercise in case the weights get too heavy. 

It is also a good idea to change up the workout routine once a month. And be sure to lift frequently to maintain and build more muscle.

Supplements 

Even though you can receive all the nutrition you need from eating alone there can be added benefits for consuming supplements. Firstly, you will need to choose a protein powder which is right for you. 

Some protein powder brands cause gut and digestive distress so choose wisely. You can read our article on how to choose protein powders.

Another big secret of bodybuilders is using branched chain amino acids. These are protein-building blocks that are absorbed by your body quickly and easily. There relatively inexpensive and should be taken during and right after your workout. 

You can also take 10-20 grams of BCAA's before and then every 1 hour during your workouts. Using branched chain amino acids will improve your results greatly especially if you’re looking to build size. 

Additional supplements include

• Creatine: 0.3 g/kg bodyweight for 5-7 days followed by 5 g/day.
• Carnitine: 750 mg, 2,000 mg/day, in 2 doses.
• Citrulline: 6-8 g, 30-60 minutes before exercise.
• Beta-Alanine: 2-5 g, 30-60 minutes before exercise.

Sleeping 8 hours a day is just as important as all the other factors so be sure you're getting your rest because this is the time your muscles will have the time to grow.

Lastly it’s vital you stay motivated through your transformation because if you really want it bad you’ll work hard for it. Set a goal to achieve the body you want and don’t quit until you get there no matter what anyone says. Good luck gaining muscle skinny guys!