helping a friend

**fufu** · 09-02-2006, 01:03 PM

A friend of mine is starting coming with me to the gym. He is very motivated and doesn't complain and genuinely wants to get in shape. Today was his first day. I'm doing my best to be his trainer.

I had him do some bodyweight squats to see how he handled it. Here are his problems:

1.) can't go to/past parallel
2.) comes up on his toes/falls forward
3.) back doesn't keep straight

What sort of stuff should I have him do to better this? I'm assuming he really needs to workout on his posterior chain, specifically his hams/glutes/lower back. Flexibility probably needs some work too.

I had him do some assisted squats to get the form down. I had him do 3 sets of 10, he was getting the hang out it and I noticed his form improved alot. He seems to only need to hold onto something on the bottom 1/2 of the movement. I had him do some planks as well. 3 sets, 30 seconds each. He handled that pretty well. I tried to get him to do glute bridges but he said he only felt them in his quads.

I had also had him try a deadlift with 65 lbs, but he didn't have the balance for that.

Other than that I had him do bench presses, rows, single leg curls, then we stretched. His form benching(PL) was excellent, pretty much got it right off the bat. His rows were also good(we did bb and db). He chest tended to swing out when he DB rowed with his left side.

He is 6', 250-255 lbs, bf is around 25-28% I believe. He experienced no pains throughout any part of the workout. We stretched for about 10-15 minutes afterwards. He covered his lower back, hamstrings, quads, and hip flexors/groin. I am helping him get his diet on the right track.

Any training help would be greatly appreciated!

**P-funk** · 09-02-2006, 01:10 PM

stretch his hips and calves.

**CowPimp** · 09-02-2006, 01:34 PM

See if he can squat deep without trouble if you stick plates under his heels. If so, then his main problem is probably ankle mobility, so you should hit that hard.

When you say his back doesn't keep straight, do you mean it rounds and hyperextends?

Have him start by squatting onto a couple of aerobic steps and see if that helps.

**fufu** · 09-02-2006, 01:40 PM

Originally Posted by CowPimp

See if he can squat deep without trouble if you stick plates under his heels. If so, then his main problem is probably ankle mobility, so you should hit that hard.

When you say his back doesn't keep straight, do you mean it rounds and hyperextends?

Have him start by squatting onto a couple of aerobic steps and see if that helps.

Alright, I will do that.

His back tends to round.

What do you mean by squatting on a couple of aerobic steps? Like a split squat? Could you give me a description?

I forgot to mention, I also had him do some step-ups he seemed to handle that fine.

**fufu** · 09-02-2006, 01:43 PM

Originally Posted by P-funk

stretch his hips and calves.

Could you post some links of the stretches?

**P-funk** · 09-02-2006, 02:01 PM

there is a stickie with all that stuff.

**CowPimp** · 09-02-2006, 05:15 PM

Originally Posted by fufu

Alright, I will do that.

His back tends to round.

What do you mean by squatting on a couple of aerobic steps? Like a split squat? Could you give me a description?

I forgot to mention, I also had him do some step-ups he seemed to handle that fine.

No, I mean sitting on the steps. I'm talking box squats, but aerboic steps are just good because they are adjustable and usually more readily available.

**fufu** · 09-02-2006, 07:53 PM

Originally Posted by P-funk

there is a stickie with all that stuff.

Right.

**fufu** · 09-02-2006, 07:54 PM

Originally Posted by CowPimp

No, I mean sitting on the steps. I'm talking box squats, but aerboic steps are just good because they are adjustable and usually more readily available.

Alright, gotcha.

**KataKlysm954** · 09-04-2006, 02:27 PM

make sure he takes it easy for the first few weeks until he gets the movements proper. wouldnt want to see him trying to lift a bunch of heavy weights and end up hurting himself because they say once you hurt yourself such as back/shoulder it never heals up to what it was before the injury.

**fufu** · 09-04-2006, 02:29 PM

Originally Posted by KataKlysm954

make sure he takes it easy for the first few weeks until he gets the movements proper. wouldnt want to see him trying to lift a bunch of heavy weights and end up hurting himself because they say once you hurt yourself such as back/shoulder it never heals up to what it was before the injury.

That's why I started him on the squats with no weights.

**fufu** · 09-05-2006, 08:34 PM

Well I had him do box squats today and he did great. Then he did the squats with the plates under his feet and did alot better. I had him stretch/foam roll his hip flexors/back, and stretch his ankles/calves.

**KataKlysm954** · 09-06-2006, 06:56 AM

Originally Posted by fufu

Well I had him do box squats today and he did great. Then he did the squats with the plates under his feet and did alot better. I had him stretch/foam roll his hip flexors/back, and stretch his ankles/calves.

he'll be making progress in no time. good training

**jcote** · 09-07-2006, 01:43 PM

.

...and keep pushing him to keep coming to the gym.

That's your most important assignment as his trainer.

**KataKlysm954** · 09-08-2006, 03:09 PM

you know my bro got me in the gym a month ago i went from 180 lbs to 168 (shedded most of the fat) now im feeling the best i have ever before and that really motivates me into going to the gym plus i really enjoy it. I never saw my body look this great- all the cuts in my arms, abs, shoulders, back, traps ect. its all getting lean and big

**fufu** · 09-10-2006, 10:14 AM

Big improvement yesterday. Had him warm up on the elliptical for 5 minutes then stretched out his hip flexors and ankles. First day doing squats(box) with the barbell, worked up from 45 to 85 with sets of 10. All pretty easy to him. Form was good, he is definantly sitting back, no shakey knees either. He can almost squat without the 5 lb plates under his feet now as well.

**fufu** · 09-14-2006, 06:29 PM

Squats today without the box. His form is really impressive now. He is definitely going deep enough, he did 10x115 for one of his sets today. I am still having him stretch his hips and ankles alot.

**Seanp156** · 09-15-2006, 11:49 AM

10lbs for 115 reps?! Impressive.

**Double D** · 09-16-2006, 04:05 AM

Wish I could get me a partner that I could keep coming to the gym with me. Seems like they will hit it hard with me for about a week and then they quit.

**jcote** · 09-16-2006, 08:30 AM

Originally Posted by Double D

Wish I could get me a partner that I could keep coming to the gym with me. Seems like they will hit it hard with me for about a week and then they quit.

True. Good training partners are hard to find.....

.

**fufu** · 09-16-2006, 10:57 AM

Well he payed for a membership and he is not one to waste money. It is a bit tough at first because I have to teach him everything and that takes a good chunk of time and screws with my RI's a bit. Once he gets more experienced it will be better. I like seeing him improve every workout though.

**fufu** · 09-16-2006, 11:36 AM

Originally Posted by Seanp156

10lbs for 115 reps?! Impressive.

er, 10 reps at 115

**assassin** · 09-17-2006, 08:31 PM

he must stretch regularly as p-funk said .. i'd also suggest low intensity cardio that uses a full range of motion for the desired muscle groups .... like jogging / bike -stationary bike / jumping rope / swimming may increase his confidence when doing flexible moves i mean his ability to keep stable when doing such exercises ..

the main problem is mostly that he's over weight ...as he loses weight he'll be able to squat easily but he should keep trying and be patient..

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