Bestfriend looking for begginer workout prog....

[dellguylike]

Hi guys, I've been lifting for a while and have had some good results. Now my bestfriend wants to get into lifting and wants to gain some real mass and size on his body. The quicker the better. He's always in such a hurry. He's never really lifted before seriously weights about 200 pounds, 5'11. He's not fat but not thin either. I want to give him some help but don't want to stear him in the wrong direction as far as his routine. Doing mine is one thing but doing someone elses is something else.Can you guys please give me some websites for begginer workouts or some advice on how to get started. It's been a while since I've really had to worry about it this and have myself down okay.

 

[bg65]

Day 1-
Squats (Can substitute heavy lunges in here for variety, but squats are best)
(By squats I mean real, full range, deep heavy squats)
Deadlift
Calf Raises
Abs
(This day only has 3 lifts, but if he puts full effort into squats and deads, he will be wore out)

Day 2-
Military Press
Incline Press
Flat Bench Press
Dips
Skull Crushers
Lateral Raises

Day 3-
Curls
Seated Rows
Pull-ups (or pull-downs, if can't do pull-ups)
T-bar rows (or bent over rows, whatever)(or could sub upright rows)
Shrugs


Any responses you get will give you different answers, but I have seen the effectiveness of this workout with my own eyes several times, if your friend sticks with a weight he can only do for 8-10 reps for 3-4 sets for each movement (after warming up) he will make gains
Just start with day one and then the next time in the gym do day two and then day three and just repeat, with a workout frequency of 3-4 times per week. If he is lifting hard and heavy he should not hit the gym more often than this (especially with this split). I know someone is probably dying to argue against something here (squats and deads on same day perhaps) but if your friend does this and challenges himself AND stays away from wasting his time with too many isolation movements he will see results. After he gains an easy 20lbs of muscle (you said he's never really lifted, right?) doing this split, then he can worry about isolation movements. Toss in some ab work and maybe some intervals for cardio and he's set.

 

[Beefy]

I like this routine, too. If you're new to weights you don't need to waste your time doing isolation movements like 95% of people in a gym do. Example: 5 sets of curls and 1 set of rows or 3 sets of flat bench and then some calf raises. I've watched people do crappy workouts like this over and over again, and they can't figure out why they aren't seeing results. Stick with basic compound movements like BG said. You and your friend will grow. You have to eat and rest accordingly, though. If you're serious about results, then your lifestyle will center around your work outs and getting results. If you're not at least that serious, then don't even bother.

 

[johnsmith182]

beginners

theres a book called "starting strength" that was written by a friend of mine, they are taking pre-publication orders and have been for some time, but i think they are due to ship out sometime next week.

you ought to get your friend to buy a copy of the book, its really the best book ive ever seen for a beginner to read. they sent me a pre-publication copy a month or so ago... it covers it all, what exercises to do, how to do them, how to set up a program, etc.

just so you have an idea, the author (mark rippetoe) is a proponent of basic exercises, squat, bench, military press, deadlift, clean, and multiple sets of 5 and working the whole body in a single workout. if every beginner followed the advice of this book, there would be a LOT less failed beginners!

i think you can read some sample pages and order at startingstrength.com

 

[greyowl]

theres a book called "starting strength" that was written by a friend of mine, they are taking pre-publication orders and have been for some time, but i think they are due to ship out sometime next week.

you ought to get your friend to buy a copy of the book, its really the best book ive ever seen for a beginner to read. they sent me a pre-publication copy a month or so ago... it covers it all, what exercises to do, how to do them, how to set up a program, etc.

just so you have an idea, the author (mark rippetoe) is a proponent of basic exercises, squat, bench, military press, deadlift, clean, and multiple sets of 5 and working the whole body in a single workout. if every beginner followed the advice of this book, there would be a LOT less failed beginners!

i think you can read some sample pages and order at startingstrength.com

Thanks for the tip. I've ordered mine. God knows I need it.

 

[AnimalMass]

The book is one of the best training books out there. BTW, look for an interview I'm doing with Mark Rippetoe to come out soon on www.readthecore.com

 

[LetsGetSerious]

Hi guys, I've been lifting for a while and have had some good results. Now my bestfriend wants to get into lifting and wants to gain some real mass and size on his body. The quicker the better. He's always in such a hurry. He's never really lifted before seriously weights about 200 pounds, 5'11. He's not fat but not thin either. I want to give him some help but don't want to stear him in the wrong direction as far as his routine. Doing mine is one thing but doing someone elses is something else.Can you guys please give me some websites for begginer workouts or some advice on how to get started. It's been a while since I've really had to worry about it this and have myself down okay.

For real mass I'd stick to the 'HIT' program principles. 1 on 2 off 1 on 2 off etc., full body workouts, 8-10 reps, 1 set (2 MAX) constantly increasing weight (every workout - it only needs be a couple of pounds). I'd maybe go for something like:

Squats
Deadlifts
Bench Press
Seated Rows
Military Press
Brabell Curls
Skullcrushers

Watch them major muscle groups grow!!

 

[CyniQ]

For real mass I'd stick to the 'HIT' program principles. 1 on 2 off 1 on 2 off etc., full body workouts, 8-10 reps, 1 set (2 MAX) constantly increasing weight (every workout - it only needs be a couple of pounds). I'd maybe go for something like:

Squats
Deadlifts
Bench Press
Seated Rows
Military Press
Brabell Curls
Skullcrushers

Watch them major muscle groups grow!!

You, Arthur Jones, and Ellington Darden can kiss my ass... er,... with all due respect.

Beefy. Have I told you lately, that I love you?? Have I told you there's no one else, above you (except Grizz)...

 

[CyniQ]

The book is one of the best training books out there. BTW, look for an interview I'm doing with Mark Rippetoe to come out soon on www.readthecore.com

Can you send me a link to your interview with Glenn? Does "Core" send out a hardcopy? If so, how do I subscribe? And how's your little girl? Do you mind if I ask what you named her? I've got a 7 year old future PL'er myself...er...not that you necessarily want your daughter to be a PL'er...

 

[AnimalMass]

Here's a link to the interview: http://www.readthecore.com/200503/reynolds-glenn-pendlay.htm

We named our daughter Cailin Paige.

Matt

 

[CyniQ]

Here's a link to the interview: http://www.readthecore.com/200503/reynolds-glenn-pendlay.htm

We named our daughter Cailin Paige.

Matt

Cool. Thanks for the link.

Cailin sounds Gaelic, right? One side of my family has a Celtic history. My son's name is Kameron. I like Celtic names.

Congrats dad. Sleepin through the night yet?

 

[Dschingis]

theres a book called "starting strength" that was written by a friend of mine, they are taking pre-publication orders and have been for some time, but i think they are due to ship out sometime next week.

you ought to get your friend to buy a copy of the book, its really the best book ive ever seen for a beginner to read. they sent me a pre-publication copy a month or so ago... it covers it all, what exercises to do, how to do them, how to set up a program, etc.

just so you have an idea, the author (mark rippetoe) is a proponent of basic exercises, squat, bench, military press, deadlift, clean, and multiple sets of 5 and working the whole body in a single workout. if every beginner followed the advice of this book, there would be a LOT less failed beginners!

i think you can read some sample pages and order at startingstrength.com

The book is one of the best training books out there. BTW, look for an interview I'm doing with Mark Rippetoe to come out soon on www.readthecore.com

Message at http://startingstrength.com/order.html

Now (cant find it now, i think it will be available in a few days or weeks at c-of-c) the book can be ordered by europeans via www.c-of-c.de.