Help Me create a routine for my friend

[supaZeus]

Ok so my friend came to me for advice on training last night, he's actually a pretty big kid but he needs a new routine. He's 19 years old about 5'10 205 and been lifting weights since freshman year of hs (for football) he says all he's done is power lifting type stuff from football programs, like 3 sets of 5 reps. He said his strength has increased and he's pretty strong but hasn't added any mass. I think with uppin his rep range to 8-12 and some super sets and drop sets he will explode. Help me write him a routine as you guys prolly know way more about training than me. Any help is appreciated.

 

[walker11]

IMO a 3-5 rep range will put on more size then an 8-12 rep range will. But everyBODY is different so higher reps might work for him. Take a look Wendlers 5/3/1, most of the guys at my gym put on some solid mass when they use that template for RAW meets. But whats more important than changing up training is going to be nutrition. If he's not putting on mass the problem is probably that your friend is not eating enough or not eating enough of the right foods.

 

[supaZeus]

thank you for the reply bud, i simply think his body has adapted to the same workout program/routine he's been doing forever. He's never gone over 5 rep range really so i bet he will blow up with 8-12 and upping the intensity any specific routines i could get him?

 

[walker11]

If you're looking to really change things up, then go with DC training. That should be almost the polar oposite of what he's been doing.

 

[supaZeus]

ya thats true. idk if he's ready for it tho as he's never trained to failure. and that program is supposedly really advanced and they say not to do it if you don't have at least five years of lifting under your belt. what about mike mentzers hit? or fst-7?

 

[walker11]

if he's never trained to failure then how has he trained? i'll do light sets to failure ever 3-4 weeks to take a break from lifting heavy and help out with muscle endurance. has he ever had a ME workout? ever worked in a 90-95% of 1RM? i think he would respond well to 5/3/1 cause that program would bring him to failure on the 3 and 1 rep weeks. And i've put some of my clients on DC style programs after 6-12 months and they had good results. There's nothing wrong with training to failure as long as you know your limits and have deload weeks to give your body a rest.

 

[supaZeus]

if he's never trained to failure then how has he trained? i'll do light sets to failure ever 3-4 weeks to take a break from lifting heavy and help out with muscle endurance. has he ever had a ME workout? ever worked in a 90-95% of 1RM? i think he would respond well to 5/3/1 cause that program would bring him to failure on the 3 and 1 rep weeks. And i've put some of my clients on DC style programs after 6-12 months and they had good results. There's nothing wrong with training to failure as long as you know your limits and have deload weeks to give your body a rest.

The only way he has trained is the way he learned from our high schools football program which is a joke for bodybuilding. Doubt he hits hypertrophy very often. Any thoughts on fst-7?

 

[walker11]

haven't heard much on fst-7. i'm going to stick my sugestion of 5/3/1. the guys a train with (AM and Pro powerlifters) tend to put on some good weight/mass and strength when training on that template. however, if your friend is looking to lean out a little or just switch up to more of a bodybuilding style of training then i'm going right back to DC training.

 

[supaZeus]

haven't heard much on fst-7. i'm going to stick my sugestion of 5/3/1. the guys a train with (AM and Pro powerlifters) tend to put on some good weight/mass and strength when training on that template. however, if your friend is looking to lean out a little or just switch up to more of a bodybuilding style of training then i'm going right back to DC training.

Ok sounds good bud