I need a good training program for my friend. I cant really say for sure because we live like 1000 miles away from eachother, but what it seems like to me is he is doing way too much volume. Like he’ll do 14 sets for a muscle group per workout, and workout like every day/every other day. He doesnt do any machine work, only free weights so that’s cool. He just needs a good program to get his ass started on.
I already showed him the site and told him to read everything on it (he will, he’s a damn genius) and i recommended that he do massive eating. What im looking for is a pretty long, completely layed out program for him to do as i wont be there to help him at all (i probably couldnt help much anyway). I just think he needs something to use now, while he’s learning about training.
So what would you guys recommend?
Don’t be afraid to ask any questions, i check the site a lot so i can respond pretty quickly.
Well, I guess I will make a recomendation here. It is a little tough not knowing this persons stats, goals, etc. as far as training, diet and such.
That said. From the sounds of it he has been doing quite a few isolation movements and such. With high volume. Probably doing a lot of lolly gagging in the gym. Not getting the intensity up and getting out.
So I suggest a big change for this guy would be follow Chad Waterbury’s Programs. A return to the basics and to proven programs that will give great gains. But you MUST approach them with every bit of intensity you have. Do the w/o AS WRITTEN!!! and get the hell out of the gym.
To keep him busy for quite a while simply start with ABBH run it twice swapping the excersizes as laid out, then keep going. Move to ABBH II, Quatro Dymnamo, and then Singles Club.
This will keep him busy with some great programs for quite a while. Nail down a solid diet. Make sure to train with every iota of man hood you have each and every w/o, get out of the gym and watch the results come.
This type of program will be a big change from what he seems to be used to, but if he follows it and does then correctly he will most likely benefit from the shorter sessions and more recovery time. You grow out of the Gym not in it.
There is a time and place for the high volume work, seeing as he has been doing them so long this will most likely do wonders.
Well I am running on and repeating myself so I will stop here. All in all that is what I would suggest, with what you gave us. Though any of the programs on this site, from all the top notch coaches will work wonders if he simply follows them, AS WRITTEN. Once he gets a good idea of how/and what to train, and what works best for him then go and try and make your own program. If you really feel the need. Until then leave that to the experts.
Wek, 2nd vote for CW’s sequence ABBH,ABBH2,Quattro Dynamo, Singles Club.
Everything is detailed: loads,sets,reps,periodization. Short, intense one day on/one day off workouts.
Coupled with a proper bulking diet and having 3.5 recovery days/week, your friend will definitively GROW ! As Phill stated, your friend must not change anything ! CW’s programs work in their ORIGINAL FORM.
Luca