Workout plan for my friend

DesertFox · 08-21-2008, 11:43 PM

My best friend has decided to start training with me so I was looking if you guys could help me out with getting a workout plan for him.

He is 5' 10" and around 160 lbs, yep he is skinny though he is somewhat cut. He says his goal is to gain muscle and try to cut as well. He will be working out 3 times a week (mon,wed,fri). Where would be a good place to start? He dislikes most exercises that use dumbbells except for dbb curls. He wants basic exercises that will help him gain muscle and stay lean. Help would be appreciated.

DaMayor · 08-22-2008, 08:23 AM

What's with this recent trend of 150lb. people wanting to cut?

**Gazhole** · 08-22-2008, 01:06 PM

1. He's gonna have to choose between gaining mass and cutting. Can't do both at the same time.

2. He will use dumbells and barbells if he wants results. There are things you can do with the former that you cant do with the latter.

3. No curls. No direct armwork whatsoever.

4. Particular exercises wont dictate or affect his leanness either way, that is all down to diet.

5. Tell him to focus on these movements or variations:

Squats
Deadlifts
Bench Press
Bent Over Rows
Dips
Pullups
Lunges/Split Squats
Single Leg RDLs/Single Leg Hyperextensions

6. Tell him to get on here and read about simple program periodization, and how to manage his diet to whatever end he chooses.

mpmurph29 · 08-22-2008, 01:47 PM

listen to Gazhole's word of wisdom....you dont gain and cut simultaneously....have him gain first, then once he's satisfied with his bigger mass, have him do maintenance workouts and running

**Merkaba** · 08-22-2008, 03:06 PM

Quote:

Originally Posted by mpmurph29

listen to Gazhole's word of wisdom....you dont gain and cut simultaneously....have him gain first, then once he's satisfied with his bigger mass, have him do maintenance workouts and running

why running?

**Built** · 08-22-2008, 05:51 PM

No kidding - why running?

DaMayor · 08-22-2008, 09:52 PM

Because some people just blurt out the first thing that comes to mind.

Maintenance workouts? Is that what fat people do to stay fat, and skinny people do to stay skinny?

Jeeze, if you're only gonna mimmick the advice of others.....ah, nevermind.

DesertFox · 08-25-2008, 04:39 PM

Thanks for the advice, I will let my friend know whats up. It is either gain mass first or cut.

08-21-2008, 11:43 PM	#1
DesertFox Registered User Join Date: Jun 2008 Location: Texas Posts: 188	Workout plan for my friend My best friend has decided to start training with me so I was looking if you guys could help me out with getting a workout plan for him. He is 5' 10" and around 160 lbs, yep he is skinny though he is somewhat cut. He says his goal is to gain muscle and try to cut as well. He will be working out 3 times a week (mon,wed,fri). Where would be a good place to start? He dislikes most exercises that use dumbbells except for dbb curls. He wants basic exercises that will help him gain muscle and stay lean. Help would be appreciated.

08-22-2008, 01:06 PM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,953 Photos: 19	1. He's gonna have to choose between gaining mass and cutting. Can't do both at the same time. 2. He will use dumbells and barbells if he wants results. There are things you can do with the former that you cant do with the latter. 3. No curls. No direct armwork whatsoever. 4. Particular exercises wont dictate or affect his leanness either way, that is all down to diet. 5. Tell him to focus on these movements or variations: Squats Deadlifts Bench Press Bent Over Rows Dips Pullups Lunges/Split Squats Single Leg RDLs/Single Leg Hyperextensions 6. Tell him to get on here and read about simple program periodization, and how to manage his diet to whatever end he chooses. http://sdatrainingprograms.blogspot.com - Updated 16/05/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

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08-22-2008, 08:23 AM	#2
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,145	What's with this recent trend of 150lb. people wanting to cut?

08-22-2008, 01:47 PM	#4
mpmurph29 Registered User Join Date: Aug 2008 Location: Texas Posts: 39	listen to Gazhole's word of wisdom....you dont gain and cut simultaneously....have him gain first, then once he's satisfied with his bigger mass, have him do maintenance workouts and running

08-22-2008, 05:51 PM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,066	No kidding - why running?

08-22-2008, 09:52 PM	#7
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,145	Because some people just blurt out the first thing that comes to mind. Maintenance workouts? Is that what fat people do to stay fat, and skinny people do to stay skinny? Jeeze, if you're only gonna mimmick the advice of others.....ah, nevermind.

08-25-2008, 04:39 PM	#8
DesertFox Registered User Join Date: Jun 2008 Location: Texas Posts: 188	Thanks for the advice, I will let my friend know whats up. It is either gain mass first or cut.