My brother, 15y, wants to start training.
Should he directly start with free compound movements or should he hit some machines and do some stretching? first
I show him how to squat, deadlift and so on and it seems that he is a bitinflexible. He is having a hard time to keep the lower back straight, while being in the deadlift starting position and while doing GMs.
Any advices on how to begin training, like how often to train in the first month(s), body part split or compound lifts only?
I thought, that I would be a god idea to do a full-body split 2-3 times a week with compound lifts and some isolation stuff and a rep range of 8+ reps.
[quote]babaa wrote:
My brother, 15y, wants to start training.
Should he directly start with free compound movements or should he hit some machines and do some stretching? first
I show him how to squat, deadlift and so on and it seems that he is a bitinflexible. He is having a hard time to keep the lower back straight, while being in the deadlift starting position and while doing GMs.
Any advices on how to begin training, like how often to train in the first month(s), body part split or compound lifts only?
I thought, that I would be a god idea to do a full-body split 2-3 times a week with compound lifts and some isolation stuff and a rep range of 8+ reps.
What do you think?
babaa[/quote]
Buy the dynamic mobility dvd. It helps improve flexibility and helps you activate certain muscles that people often do not use to their full potential…eg the glutes
I’ve actually read somewhere on this website that you should progress newbie kids who have never worked out before is to go from machines to first develop the muscle, then like barbells and dumbells in order to have them start to learn to stabilize the weight. Supposedly after the switch, u will get a short hypertrophy burst as now the body has to stabilize the load. I wouldn’t say stay on machines too long though. Maybe a couple weeks, cuz you wouldn’t want his muscles to get strong and the tendons and stabilizers to fall behind the muscles.
it looks like ur on a good track with the workouts and the tbt and compound movements. You should start him off slow maybe with the volume.
Like maybe one or two sets per exercise first and then ever subsequent week after until you hit like five sets add a set. This should get him accustomed to volume. Then you can drop it down into the regular 25-50 rep range(volume wise) for hypertrophy or maybe a bit lower to get his strength up. Yeah u might wanna work on strength first. He might be self-consiouse about the weight he lifts. Besides he is a newbie, even if he just lifts for strength he will probably hypertrophy as well.
[quote]Pbjoe wrote:
it looks like ur on a good track with the workouts and the tbt and compound movements. You should start him off slow maybe with the volume.
Like maybe one or two sets per exercise first and then ever subsequent week after until you hit like five sets add a set. This should get him accustomed to volume. Then you can drop it down into the regular 25-50 rep range(volume wise) for hypertrophy or maybe a bit lower to get his strength up. Yeah u might wanna work on strength first. He might be self-consiouse about the weight he lifts. Besides he is a newbie, even if he just lifts for strength he will probably hypertrophy as well.[/quote]
This dosent have much to do with the thread
but I know a kid who is about 16 he has been working out for 3 1/2 years and hasent gained any weight all he has done is put 20lbs on his 1rm bench
I blame high rep sets and useing the same weight for more than 1 workout “on purpose”
point being wich ever path you chose make sure he is useing more weight or more reps than the last workout
Im telling you this because he is stuck on the high rep bull shit 20-50 rep setts, now they might work for your brother but they have failed my friend so badly I cry everytime I see him
IMO start him opff with the same thing that worked for every one free wieghts yes… No harm ion machine work alos they arent the devil but I would base his training on free weights the digfference keep the l;oads lower and nial the movements. Id keep it in the 8-12 rep range 3-4 sets and slowly progress.
I know someone… MYSELF. 13 yrs old, started training, June of last year, since then gained 25 lbs of muscle, stayed at 13% bodyfat, put up 75 more lbs on 1rm of bench press, 50 more lbs on 1rm of Squat, 3 inches on vertical jump. also, an absession with weightlifting, and a physique superior to most 13 year old kids. My program… is called just lift… I started out lifting everything everyday, STUPID!! But then learned about rest, nutrition, rest, etc. Just read articles and youll find a good program
At first I maybe will look at the plan, the gym will give him
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The gym is making him a program? Just make sure they don’t short change him because of his age. They might tell you, “Oh this kid is too young, avoid compound movements.”
I guess they just wanna cover there asses in case of the worst outcome.
I’m going to start training my younger brother this summer. He’s 14 at the moment. I’m planning on allowing him to use the machines for a week or so to get accustomed to the resistance, then we’re off to compound and isolation.
I actually dislike machines, the only machine I would start him off on is maybe the leg press. bench is such a simple movement that there really is no form for it.
