Strength Training for a beginner

[Insane_Man]

I have a friend who is quite the big boy. He wanted me to help him set up a strength program. I was thinking Westside, but I'm guessing that not the best place to start for an inexperienced lifter.

Any suggestions?

 

[pullinbig]

squat, bench, deadlift and back work. throw in some calves, bis and abs if you like and thats all you need.

 

[huskyguy]

Pullinbig is right, keep it simple and do the basic movements such as squat bench and deadlift-this will set a foundation of strength.

 

[Insane_Man]

Thanks for the replies.

I was pretty much thinking just the big ones, but the guy has a back problem, so I was thinking of starting with leg press instead of squats and deads. And do back work for a bit before introducing squats and deads.

I was also wondering what kind of program would be best. I suppose 2 or 3 days a week with an upper/lower split. One work set, say 5 reps with a few warmups of increasing weight.

Sound good?

 

[pullinbig]

sounds good, keep us posted

 

[slobberknocker]

This is a westside program Dave Tate wrote for people with no prior lifting experience or conditioning.


http://www.elitefts.com/documents/9week-training-program.htm

 

[Insane_Man]

Just kind of an update.

I liked the plan so much, I decided to do it myself.

My workout looks like this:

Day 1: Bench W Grip, Bench N Grip (for the triceps), Military Press, Dips, Abs (Needsize's ab routine)

Day 2: Squats, Deads, Good Mornings, Seated Row, Narrow Grip Pulldowns (with palms facing eachother, an attahcment like this: |-|) Calf Raises on 45 degree Leg Press, Hammer Curls

I work out 3 times a week so each day is performed 3 times in 2 weeks. I debated doing a 3 day split, but decided to go with frequency over variety. I'm making good progress so far and feel great.

Thinking about throwing abs over to Day 1, where they originally were, to even out the days a bit. Day 2 takes a lot longer than Day 1.

Oh, and I do 1 work set on the compounds, 2 work sets on isolations.


I plan to start Westside in a little bit, but this basic program seems good till the school year's over

As for the guy, he gave up. Whatever

 

[rumblefukaz]

Does this 9 Week Basic Training Program by Dave Tate seem like a good place to start for strength training ? Pullinbig what you tink?

 

[pullinbig]

dave knows his stuff so give it a try and see what happens. i posted a routine on the dead lift sticky. try that one if you like. it works as well.

 

[slobberknocker]

Does this 9 Week Basic Training Program by Dave Tate seem like a good place to start for strength training ? Pullinbig what you tink?

That's for people with no prior training experience at all. If you want to try a Westside routine geared towards someone who's trained before, pm me and I'll send you some good info.

 

[Insane_Man]

Just got back from the gym.

2 PRs:

Deads 340 for 5
Squats 315 for 5

Honestly I could have done 1 more on deads, but I wanted to save my back for squats. I should be squatting more, but my midsection is a limiting factor. I didn't train my abs for too long and my lower back is weak too.

Oh PR for good mornings too. 135 for 5.

 

[pullinbig]

congrats on the prs

 

[Insane_Man]

I added rack presses today.

Felt good

 

[Insane_Man]

Another PR for deads.

363 for 5

On my second set I didn't lock out propoerly for 4, but I made up for that on 5.

I think I'm gonna have to switch to a 3 day split though because my deads interfere with heavy squats. Thing is, I like the frequency right now, so maybe I'll do 4 days every other week or something