My friend wants to start working out. He only cares about what he looks like. He could realistically is only going to go to the gym 2x per week. He wants a program to help him build size and lose weight. I know more about powerlifting beginner programs than bodybuilding ones. Would something like starting strength be a suitable program? By the way, he’s probably around 6 feet 185lbs around 15%bf probably
Starting Strength would not be suitable for someone only lifting twice per week.
5/3/1 has some twice per week programs and I’m sure you could find some on this site as well. Just use the search.
I would also challenge the idea that a teenager can only lift twice per week. Maybe that’s all you can get to the gym, but there’s plenty of ways to make progress without a full gym. Get a pull-up bar would be a good first step.
1 Like
He’s too lazy that’s all. I’m sure he has time
Well he won’t be the first 15 year old who has dreams of getting jacked but thinks it’s possible on his terms, nor will he be the last.
Do your best to point him towards good information and worry about yourself! He will either figure things out, or not.
2 Likes
Starting strength= 3 times per week.
Get your mate to do full body twice a week or 1 day upper 1 day lower.
2 Likes
Like it says on the tin…
get him to read a bunch of dan john articles in general, will get his enthusiasm and basic knowledge up
1 Like
Building size and losing weight are literally opposite things. Fortunately, beginners (especially teens) can build muscle while losing fat if they get their training and nutrition in order. But we already know that he’s not going to get his training and nutrition in order, so, yeah.
I (obviously) like this bodyweight-then-upper/lower plan for younger lifters. Changing it to 2 days a week isn’t ideal, but half-assing a good plan is better than half-assing a bad plan.
Whatever he goes with, if he’s only going to train twice a week, it needs to be an upper/lower or full-body plan. There are no body part splits that work for 2 days a week.
1 Like
He need to set a workout routine and go to the gym more than 2 times a week
1 Like
First and foremost focus on form and building healthy movement patterns. This is very much a marathon and not a sprint.