Too much for a 'begineer'??

Tom_B · 02-22-2006, 09:42 AM

Ok, my little brother has recently decided he wants to start going to the gym. It's not a *true begineer in the sense that he's never lifted anything in his life .. as he has had experience through gym class in school. But not frequently .. and it was around a year ago.
He's 16 years old, 5'8 - 5'9 and 135 - 140lbs.

So I layed out this routine for him ..

Workout A
Squats ~ 4-5 sets + 1 w/u set (8-12 reps)
Db or BB Bench Press ~ 4 - 5 sets ( 8 - 12 reps)
Seated Cable Row ~ 3 - 4 sets ( 8 - 12 reps)
Straight Arm Pulldowns ~ 2 - 3 sets ( 8 - 12 reps)
GHR or Lying Leg Curls ~ 2 - 3 sets (8 - 12 reps)
DB or Military Press ~ 2 - 3 sets ( 8 - 12 reps)
+ / - any direct arm work / calves (2 sets for each max)

Workout B
Romanian DL ~ 4 - 5 sets + 1 w/u set (8 - 12 reps)
Bent Over BB Row ~ 4 - 5 sets ( 8 - 12 reps)
High Incline DB or BB Press or a Fly ~ 3 - 4 sets ( 8 - 12 reps)
WG Lat Pulldown ~ 2 - 3 sets ( 8 - 12 reps)
Leg Extension or Step ups ~ 2 - 3 sets ( 8 - 12 reps)
DB Side Lateral Raise or Rear Cable Flies (or both) ~ 2 - 3 sets ( 8 - 12 reps)
+ / - any direct arm work / calves (2 sets for each max)

Mon - Workout A
Tues - Cardio or Rest (depending on if he feels like doing cardio)
Wed - Rest
Thurs - Workout B
Fri - Cardio or Rest (depending on if he feels like doing cardio)
Sat - Rest
Sun - Repeat (workout A)

I've also told him for Cardio, 5 - 10 minute warm up with 30 minutes at around 6mph then another 5 - 10 minute cool down will be more than enough. And to just roughly do something similar to that.

Everything sound good? I was concerned it might be a little bit too much volume for a begineer, but since he's had a bit of experience in the past I figured it'd be alright ..

BulkMeUp · 02-22-2006, 12:13 PM

I feel it is a bit much. Besides everything is in the 8-12 rep range. Why dont you do a 3x full body heavy/light/heavy or a Push/Pull/Legs?

**CowPimp** · 02-22-2006, 09:12 PM

In terms of exercise selection and balance the routine looks pretty good.

I think that amount of volume is unecessary. Something like 2 sets on each of those exercises would be plenty. Even if he does have a small amount of past experience, after a year of detraining I would pretty much classify him as a beginner.

Is he doing 1on and 2off, or is the split going to have him training Monday, Thursday, and Sunday? If the latter, I would make it Tuesday, Thursday, and Sunday or something similar so that there is at least one day off from lifting between each session.

TJ Cline · 02-22-2006, 09:15 PM

Don't like it one bit...I would have him do push/pull/legs

http://www.ironmagazineforums.com/sh...ad.php?t=60738 (Training 101)

Tom_B · 02-23-2006, 03:08 AM

Ok thanks guys.
I'll lower the Voulme down on it (say for both main compound moves reduce to 3-4 working sets and then for the secondary compound movement reduce to 2 - 3 sets?) . My brother Has been sticking to the lower end of the sets anyways which is good.
I Also don't feel a Push/Pull/Leg Split it going to be best for him. He HATES training legs, if he had it his way he wouldn't train legs, so by doing it this way he's more 'inclined' to work his legs, where as if I made it so there was an entire day of leg work, I see him skipping it completely .. or getting through half of it and giving up. (Besides I love full body workouts

)
And Yes it'll be 1 on 2 off.

P.S. Always thought for begineers they should work in the higher rep range , 8 - 12? (sometimes even 12 - 15 ..) so they can develop good form and range of motion of the movements and ultimately reduce risks of possible injury?

BulkMeUp · 02-23-2006, 07:58 AM

Quote:

Originally Posted by Tom_B

He HATES training legs, if he had it his way he wouldn't train legs,

dont we all, at least as beginners! At least i did

Quote:

Originally Posted by Tom_B

P.S. Always thought for begineers they should work in the higher rep range , 8 - 12? (sometimes even 12 - 15 ..) so they can develop good form and range of motion of the movements and ultimately reduce risks of possible injury?

I wasnt suggesting very heavy. That range is fine. But you could break it up as 8-10/10-12 or even 8-10/10-12/12-15 (adjust the number of sets) But as a total beginner, that rr is fine until he gets his form right.

I would suggest 1 major exercise per movement. e.g. somethine like this..
A (3x 10-12)
squats
Flat bench
seated or DB rows

B (3x 8-10)
Leg Press
Pull downs
Decline

C (3x 10-12)
DL
BB bent Over rows
Incline

+/- some minor arm/calves/ab work spread over the 3 wo's if he wants.

02-22-2006, 09:42 AM	#1
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	Too much for a 'begineer'?? Ok, my little brother has recently decided he wants to start going to the gym. It's not a true begineer in the sense that he's never lifted anything in his life .. as he has had experience through gym class in school. But not frequently .. and it was around a year ago. He's 16 years old, 5'8 - 5'9 and 135 - 140lbs. So I layed out this routine for him .. Workout A Squats ~ 4-5 sets + 1 w/u set (8-12 reps) Db or BB Bench Press ~* 4 - 5 sets ( 8 - 12 reps) Seated Cable Row ~ 3 - 4 sets ( 8 - 12 reps) Straight Arm Pulldowns ~ 2 - 3 sets ( 8 - 12 reps) GHR or Lying Leg Curls ~ 2 - 3 sets (8 - 12 reps) DB or Military Press ~ 2 - 3 sets ( 8 - 12 reps) + / - any direct arm work / calves (2 sets for each max) Workout B Romanian DL ~ 4 - 5 sets + 1 w/u set (8 - 12 reps) Bent Over BB Row ~ 4 - 5 sets ( 8 - 12 reps) High Incline DB or BB Press or a Fly ~ 3 - 4 sets ( 8 - 12 reps) WG Lat Pulldown ~ 2 - 3 sets ( 8 - 12 reps) Leg Extension or Step ups ~ 2 - 3 sets ( 8 - 12 reps) DB Side Lateral Raise or Rear Cable Flies (or both) ~ 2 - 3 sets ( 8 - 12 reps) + / - any direct arm work / calves (2 sets for each max) Mon - Workout A Tues - Cardio or Rest (depending on if he feels like doing cardio) Wed - Rest Thurs - Workout B Fri - Cardio or Rest (depending on if he feels like doing cardio) Sat - Rest Sun - Repeat (workout A) I've also told him for Cardio, 5 - 10 minute warm up with 30 minutes at around 6mph then another 5 - 10 minute cool down will be more than enough. And to just roughly do something similar to that. Everything sound good? I was concerned it might be a little bit too much volume for a begineer, but since he's had a bit of experience in the past I figured it'd be alright ..

02-22-2006, 09:12 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	In terms of exercise selection and balance the routine looks pretty good. I think that amount of volume is unecessary. Something like 2 sets on each of those exercises would be plenty. Even if he does have a small amount of past experience, after a year of detraining I would pretty much classify him as a beginner. Is he doing 1on and 2off, or is the split going to have him training Monday, Thursday, and Sunday? If the latter, I would make it Tuesday, Thursday, and Sunday or something similar so that there is at least one day off from lifting between each session.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-22-2006, 09:15 PM	#4
TJ Cline Member Join Date: May 2005 Posts: 12,544	Don't like it one bit...I would have him do push/pull/legs http://www.ironmagazineforums.com/sh...ad.php?t=60738 (Training 101)
TJ Cline Member Join Date: May 2005 Posts: 12,544

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02-22-2006, 12:13 PM	#2
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,270	I feel it is a bit much. Besides everything is in the 8-12 rep range. Why dont you do a 3x full body heavy/light/heavy or a Push/Pull/Legs?

02-23-2006, 03:08 AM	#5
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	Ok thanks guys. I'll lower the Voulme down on it (say for both main compound moves reduce to 3-4 working sets and then for the secondary compound movement reduce to 2 - 3 sets?) . My brother Has been sticking to the lower end of the sets anyways which is good. I Also don't feel a Push/Pull/Leg Split it going to be best for him. He HATES training legs, if he had it his way he wouldn't train legs, so by doing it this way he's more 'inclined' to work his legs, where as if I made it so there was an entire day of leg work, I see him skipping it completely .. or getting through half of it and giving up. (Besides I love full body workouts ) And Yes it'll be 1 on 2 off. P.S. Always thought for begineers they should work in the higher rep range , 8 - 12? (sometimes even 12 - 15 ..) so they can develop good form and range of motion of the movements and ultimately reduce risks of possible injury?