Help need a program for a newbie!

Flowsybaby · 04-24-2005, 06:21 PM

Ok. My brother wants to get into lifting. He is about 6'4" 185. I am not sure what rep range to use with him. What is a good program to recommend for him. We do not have a squat rack at this time but we are planning on purchasing one in the near future.

Master Of Puppets · 04-24-2005, 06:24 PM

you could start him at 10-12 reps, and decently heavy. Then, as he gets better at form, up the weight.

Flowsybaby · 04-24-2005, 06:55 PM

yea. I had him trying heavier weight for low reps. I don't think that is best for him. But do you guys know any splits to try?

Master Of Puppets · 04-24-2005, 07:15 PM

Quote:

Originally Posted by Flowsybaby

yea. I had him trying heavier weight for low reps. I don't think that is best for him. But do you guys know any splits to try?

here's what i use:
Day 1: bis &tris
Day 2:Chest, abs
Day 3:back, traps
Day 4: shoulders, lats
Day 5: Legs

There are many, many more splits that could work. Again, this is just the one that I use.

Flowsybaby · 04-25-2005, 05:55 PM

Any one else want to chime in? And no answers like DC

.

**Sholiz** · 04-25-2005, 10:58 PM

I'd say a basic 3 or 5 day split, 2 exercises compound and maybe 1 isolation. Straight-setting everything for 12-15 reps? Down the reps and up weight as he progresses more.

Ie:

Monday Chest, Triceps
Wed Back Shoulders Forearms
Friday Legs Biceps

Mon Chest
Tues Back
Wed Shoulders
Thurs Legs
Fri Bi/Tri/Forearm

Try 2 compounds for everything except arm exercises, 3 "heavy" isoations (only thing you can really do for arms). Also 1 isolation exercise that maybe will double as a stretch. ie: pec deck, cable flyes, flat DB flyes, overhead extensions, incline curls, stiff legged deadlifts, the list goes on ...

Gollum · 04-28-2005, 02:56 AM

If he is brand new to lifting I would probably put him on a full body routine for the first 2-3 months. Just the basics:

Squats
SLDL
Calf press
Bent over rows
Military press
Barbell curl
Skullcrushers

Since you mentioned you're getting a squat rack I threw them in there. After warm ups I would have him do 2 sets of each for 8-12 reps. Its all about form, I dont care about weight at this point. I just would like to see him getting into the groove. This could be done 2-3 times a week. Let him progress in poundages slowly.

Then I'd probably go with a 3 day a week push/pull/legs split.

Chest/Shoulders/Tricep
Back/Bicep/Forearm
Quads/Hamstrings/Calves

There are any number of ways to set this up. I would do something like so:

Day 1

Bench press
Weighted dips
Military press
Skullcrushers

Day 2

Deadlifts
Pull ups
Barbell curls
Hammer curls

Day 3

Squats
Leg press
SLDL
Calf press

I would go with 2-3 sets each. Probably two. If his recovery is above average you could make this a 4 day a week routine. Just take a day off after each session. I like upping the frequency as much as possible while keeping the total volume low.

Just some suggestions. There's lots of different things he could do.

Flowsybaby · 04-28-2005, 07:41 PM

Thanks for the posts guys. Yea he is not very strong at this point. But you have to start somewhere. His shoulders are his weak part along with his legs probably. Hopefully there will be no delays on the squat rack.

Dan · 05-09-2005, 05:52 PM

Quote:

Originally Posted by Flowsybaby

Thanks for the posts guys. Yea he is not very strong at this point. But you have to start somewhere. His shoulders are his weak part along with his legs probably. Hopefully there will be no delays on the squat rack.

Have him do farmers carries if you think he can manage it do over head farmers carries using just the barbell if you have one. It will seriously work his stabilizing muscles ...and target his shoulders. There are many things you can have hime do. But keep in mind what works for you may not work for him.

LSU777 · 05-23-2005, 03:48 AM

i would get him on a good powerlifting routine like westside to try to pck as much muscle on him as possible.

04-24-2005, 06:21 PM	#1
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Help need a program for a newbie! Ok. My brother wants to get into lifting. He is about 6'4" 185. I am not sure what rep range to use with him. What is a good program to recommend for him. We do not have a squat rack at this time but we are planning on purchasing one in the near future.

04-25-2005, 10:58 PM	#6
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	I'd say a basic 3 or 5 day split, 2 exercises compound and maybe 1 isolation. Straight-setting everything for 12-15 reps? Down the reps and up weight as he progresses more. Ie: Monday Chest, Triceps Wed Back Shoulders Forearms Friday Legs Biceps Mon Chest Tues Back Wed Shoulders Thurs Legs Fri Bi/Tri/Forearm Try 2 compounds for everything except arm exercises, 3 "heavy" isoations (only thing you can really do for arms). Also 1 isolation exercise that maybe will double as a stretch. ie: pec deck, cable flyes, flat DB flyes, overhead extensions, incline curls, stiff legged deadlifts, the list goes on ... __________________ You hear me before you see me, I got King Kong in the trunk

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04-24-2005, 06:24 PM	#2
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,013 Recipes: 0 Rep Power: 47	you could start him at 10-12 reps, and decently heavy. Then, as he gets better at form, up the weight.

04-24-2005, 06:55 PM	#3
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	yea. I had him trying heavier weight for low reps. I don't think that is best for him. But do you guys know any splits to try?

04-25-2005, 05:55 PM	#5
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Any one else want to chime in? And no answers like DC .

04-28-2005, 02:56 AM	#7
Gollum Amateur Join Date: Apr 2005 Posts: 27 Recipes: 0 Rep Power: 0	If he is brand new to lifting I would probably put him on a full body routine for the first 2-3 months. Just the basics: Squats SLDL Calf press Bent over rows Military press Barbell curl Skullcrushers Since you mentioned you're getting a squat rack I threw them in there. After warm ups I would have him do 2 sets of each for 8-12 reps. Its all about form, I dont care about weight at this point. I just would like to see him getting into the groove. This could be done 2-3 times a week. Let him progress in poundages slowly. Then I'd probably go with a 3 day a week push/pull/legs split. Chest/Shoulders/Tricep Back/Bicep/Forearm Quads/Hamstrings/Calves There are any number of ways to set this up. I would do something like so: Day 1 Bench press Weighted dips Military press Skullcrushers Day 2 Deadlifts Pull ups Barbell curls Hammer curls Day 3 Squats Leg press SLDL Calf press I would go with 2-3 sets each. Probably two. If his recovery is above average you could make this a 4 day a week routine. Just take a day off after each session. I like upping the frequency as much as possible while keeping the total volume low. Just some suggestions. There's lots of different things he could do.

04-28-2005, 07:41 PM	#8
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Thanks for the posts guys. Yea he is not very strong at this point. But you have to start somewhere. His shoulders are his weak part along with his legs probably. Hopefully there will be no delays on the squat rack.

05-23-2005, 03:48 AM	#10
LSU777 New Member Join Date: May 2005 Posts: 7 Recipes: 0 Rep Power: 0	i would get him on a good powerlifting routine like westside to try to pck as much muscle on him as possible.