plus it’s a good opportunity to remind him that his old man can still kick his ass
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Exactly.
Though I didn’t state it explicitly, I think everyone wants to be big and strong when they start lifting so I’d use a simple program like DJ’s 40 day to gauge their dedication. If they can’t stick to that then their not serious about lifting.
Yogi, what ever happened to that kid you were coaching online…Stinger8959393 something or other?
yeah and at the age he is he’ll try on a million different things before he finds something that fits so no point in over-complicating at this stage.
Stinger! Fuck, I’d forgotten all about him. He just kinda dropped off, which I did sort of expect. He was one of those lifters who thinks he’ll get results like Arnold right off the bat, then when he realises how hard it is and how slowly progress comes, he lost interest. Nothing wrong with that; it’s not for everybody. His motivation wasn’t great right from the beginning and there’s only so much you can do about that in an internet forum (or even in person, really).
I read a post from Mike Arnold not long ago (can’t remember where) where he talked about how there’s no point in writing out a program/diet for someone for free. He said you should always charge money, because if someone’s paid for something then they’re way more likely to throw themselves into it. If it’s free there’s no investment for them so they won’t give a shit. I can totally see that being true. I’ve given my girlfriend programs in the past which she’s sort of stuck to a bit, but now she’s paid for a program from a slamming hot fitness chick and she’s thrown herself into it because she’s made the investment. The program itself is pretty basic and not really my cup of tea but she’s really applying herself so she’s getting the results.
So fuck that Stinger guy! Haha. I could have made him a star
I don’t know if you’ve ever come across Alphadestiny on youtube,but basically I’d do something similar to his approach
What he does is picks moves that target the muscles he wanna grow,and gets really strong at them.I don’t think that strength training is necessary for muscle growth,but it certainly puts you on the right path
So I’d pick the squat and the ohp and do an upper lower split,using the conjugate method
After that I’d focus a lot of my attention on traps,upper back,forearms and neck
Basically it would look like this
Max effort upper
Ohp variation(Ohp with bands for example) 1 rm,Main accessory for a 3x3 or 3x5,Some heavy row for sets of 3-8 reps,Some heavy-ish hammer curl,Maybe some extensions and laterals,Neck work
Max effort lower
Squat variation(Paused squat) 1 rm,Squat or pulling variation for 3x3 or 3x5(front squat),If I squatted before a pulling variation,if not the opposite for sets of 3-8 reps(glute ham raise,good morning ect),Heavy shrugs,Calves and abs
Dynamic or repetition upper
Dynamic ohp or ohp for reps(maybe use a wider grip or sth),High rep press(sets of 15+),Extensions sets of 10 or so,Row sets of 10-30,ect
Dynamic or repetition effort lower
Similar to above
Hope it makes sense cause I really wrote this in a hurry.As far as nutrition goes I’m the last person to give advice for
Ugh…Meet coming up for my “protege” this weekend. Wish I had more time with him before hand…
Little dude is a highly trained athlete!
Hitting a few lifts will be no problem! Like exercising!
I really think this is what EVERYONE starting out should do until they have the experience and mmc to quantify progression through other means. Which means it should be done for the first few YEARS. Rep ranges should be chosen according to the difficulty level of feeling and using the target muscle(s) during execution of the exercise.
*Strength training in this case simply means pushing yourself to add weight or reps to each lift every week. That’s all. Not 5x5(not saying it can’t be done as long as there’s no confusion about the actual goal), increase 1RM in curls and extensions, maximising neural efficiency and all the other stuff that immediately pops into people’s heads nowadays when the word “strength” is used in a sentence.
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Oh I pretty sure he will go for 9 for 9 … just wish I had more time to work with him before hand. Went almost a year without me over seeing his training , Heck he almost went a year without doing Deadlift.
Just a few things I wish I could have had more time too correct on his lifts ,
Squats… Hes giving up 50-75 lbs easy on a meet squat because he will go ATG Im talking several inches bellow parallel which isnt a bad thing. BUT not want I am wanting him too do in the Meet. Doesnt help that he likes to dive bomb into the hole.
Bench…No leg drive, which is a major since I tend not to… Honestly his bench is below what hes capable of after this I really need to push in his programming putting some meat on his Pecs, front delts and tris
Deads…Cant complain other than he spends too much time before he pulls once he gets into position.
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haha!
Those are the things all young dudes, and most people in the gym need to work on.
I still want more meat on my tris and delts! What’s the best way to practice leg drive? I’ve been doing lots of ab ball stuff, with a band around my knees. Like I’m trying to get into bench position, without a bench.
I hope you guys have some fun, and hit some big lifts.
True .. at the moment hes got the ass and quads of a 198lb lifter . And the torso of a 165 ponder…excluding his upper back which is decent ,wide and thick. If I can get some meat on those area I mentioned he should be hitting 3 plates on the bench in 6 months.
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@FlatsFarmer his ATG squatting screwed him in the Meet. Like I said hes giving up easily 50lbs or more on his squats if he would just break parallel and not try to kiss his ass to the ground. Luckily I picked his attempts based on that fact … after he watched himself in the video its starting to sink in. Last week we did a slight weight cut …just dumped some water weight. You can also see the need for him needing to beef up certain areas upper body …
@dt79 Video I promised
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I guess on a good note there is no questioning his squat depth…
@bulldog9899 oh my god dude, you weren’t kidding about that squat depth! Nice job for him regardless.
He has the same issue I have…For what ever reason (I have a few ideas) Parallel or a inch below just feels high. Trust me my son have gotten into yelling matches regarding it in training.
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What do you do about that? Box squats? Pause squats with called depth?
For myself if i plan on doing a Meet I will slow down my decent slightly and have my wife call depth for me, in training and at the Meet.
For my son I did do pause squats with called depth… I stressed to him’ squat high" as odd as that may sound to some on here. Main thing that will help him is to stop dive bombing into the hole so freaking fast.
I do this too. Err on the side of too deep rather than too high
Knee wraps may help… I understand there are some that have some decent stopping power
Strong back, big quads!
The “dive bomb” looks like an attempt to get through the hip/glute dominant portion of the squat (the “bottom” and reversing in the hole) without relying on the hips and glutes.
Matt Wenning says to do some work in the Sumo stance deadlift, to really “target” this area, and learn to spread the floor/drive the knees out/use the hips/glutes.
Dropping straight down, with a fairly wide stance, and sitting on a slightly high box, trying to get my “knees out” between sets of squats has helped me with my flexibility, and ability to “feel” my hips. It’s not really about the depth, but how deep I can get with a straight back and knees out.
True… at this point I just need to address the underlining issue other wise I might run the risk of the Knee wraps becoming a band aid for him.