I am currently working with a friend who has never worked out before in his life. I am currently using Waterbury’s 10x3 method with free weights with a lot of success.
I don’t think, however, that this type of traning would be appropriate for a beginner. I remember starting out on machines and cables until I “graduated” to strictly free weights. This was mostly due to not having the correct mechnics/instruction/stabilization of the weight and muscle mass for proper control.
I am thinking about using a 3x8 set rep scheme on a lot more cables/machines than free weights to start this guy out with. By doing so, am I doing a disservice to him in the long run or am I working in the movements at an appropriate pace?
[quote]lesboporn wrote:
I am currently working with a friend who has never worked out before in his life. I am currently using Waterbury’s 10x3 method with free weights with a lot of success.
I don’t think, however, that this type of traning would be appropriate for a beginner. I remember starting out on machines and cables until I “graduated” to strictly free weights. This was mostly due to not having the correct mechnics/instruction/stabilization of the weight and muscle mass for proper control.
I am thinking about using a 3x8 set rep scheme on a lot more cables/machines than free weights to start this guy out with. By doing so, am I doing a disservice to him in the long run or am I working in the movements at an appropriate pace?[/quote]
I think that free weights is totally appropriate for a beginner. The correct mechanics and instruction (if not from you) is easily obtained from this website. And you are there as a spotter to help. Stick with free weights unless your friend is not strong enough (like pull-ups).
[quote]lesboporn wrote:
I remember starting out on machines and cables until I “graduated” to strictly free weights. This was mostly due to not having the correct mechnics/instruction/stabilization of the weight and muscle mass for proper control. [/quote]
There’s a difference between whether or not a program is approprate vs. whether or not free weights are appropriate. Why would you need to graduate to free weights? How about this- if he has trouble controlling or lifting the weight, use less weight!
I agree that dumping a beginner into a 10x3 program that uses loads of 80-85% 1RM might be a little rough. Why not start with total body training, or just roll your own program that uses compound movements and hits the whole body every workout? I wouldn’t get too freaked out about exact set/rep/loading parameters until he’s just comfortable doing the moves and you both have a better idea of what he can handle.
Don’t over-think this, just get him lifting. And come on, how are you going to squat and bench with cables?
Do not put the newbie on machines! When would you rather be introduced to free weights: in the beginning before you’ve developed any real strength or muscle mass, or after you’ve built some basic strength and muscle mass but haven’t yet developed co-ordination or stabilizer muscle?
It is so important that you begin training with free weights, while you’re not strong enough to really hurt yourself!
Although I believe that machines in general suck (with a very few exceptions,) at least hold off on them until you’ve built a respectable level of strength and muscle mass…
Learning to train with machines is like learning to drive only automatic transmissions. Teach your friend how to use free weights.
I think 10x3 is a tough introduction to weight training. 3x8 or pyramiding may be more appropriate. Also, beginners respond better to higher reps than advanced trainees. And correct form is paramount for beginners. That should be the focus.
A beginner NEEDS free weights because a beginner is weak all over! Machines are good for filling in the gaps literally in muscles. If he uses machines he will be 75% GAPS! (Also machines can be good when you have learned how to really engage your muscles against them).
Also, machines and cables do not provide the same eccentric stress as weights (which are in free-fall). Cables and machines always have some friction which decreases the eccentric load.
Thank you all for your imput. I will construct a routine based around the basics: Deads, bench, military press, squats, chins and the like - all free weight of course.
Should I start him off with DB’s or Barbells to begin the pressing exercises with? I’m leaning towards the DB to get him used to stabilizing the weight. What are your thoughts?
