Hi folks,
I need some help. Where in bodybuilding.com website can I find programs that can be used by a close friend of mine? He is a beginner. I know exercises but if I give him the exercises that I execute and give him my own random exercise version, it might not work well especially I was also just taught by a friend long time ago.
Any help would be greatly appreciated!
Thanks!
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12-24-2015, 03:15 PM #1
Helping a friend with a good program
---<<< Sept 29, 2015 Update(s) >>>---
Bench Press 3x215 lbs from 185 lbs
Squats 5x225 lbs from 185 lbs
Deadlift 5x275 lbs from 255 lbs
Dips 8x80lbs
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12-24-2015, 03:59 PM #2
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12-24-2015, 04:18 PM #3
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12-24-2015, 05:20 PM #4
What did you do when you started out? Would reccomend it?
Anyways, (if you wouldnt reccomend whatever you did when you started out) get your friend on a tried and true novice program like Stronglifts 5x5 or Starting Strength.TBoneBrah - Running the Texas Method
.....Started at 59kg / 130lbs (Summer '14)
..Currently at 70kg / 154lbs
SQ:.....135.0kg / 298lbs / 1.93xBW
BP:.....100.0kg / 220lbs / 1.43xBW
DL:.....160.0kg / 353lbs / 2.29xBW
Total:.395.0kg / 871lbs / 5.64xBW
On the road to a 7xBW total.
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12-24-2015, 05:22 PM #5
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12-24-2015, 06:25 PM #6
Lots of good full body routines in the stickies.
I would add the 70s Big LP into the mix.
http://70sbig.com/books/the-70s-big-lp/
The book alone has enough progressions for someone to train for a few years.
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12-24-2015, 11:18 PM #7
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12-24-2015, 11:25 PM #8
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12-24-2015, 11:36 PM #9
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12-24-2015, 11:55 PM #10
Btw, how can my friend figure out what weight to start like let's say for this bench press? 50% of his bodyweight if following the All Pro's Simple Beginners Routine program?
Here is the program of All Pro's Simple Beginners Routine which I saw at this link, http://forum.bodybuilding.com/showthread.php?t=4195843
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
---<<< Sept 29, 2015 Update(s) >>>---
Bench Press 3x215 lbs from 185 lbs
Squats 5x225 lbs from 185 lbs
Deadlift 5x275 lbs from 255 lbs
Dips 8x80lbs
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12-25-2015, 09:34 AM #11
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12-25-2015, 11:40 AM #12
Ok. Should the order be followed in how it was written? So start in squats then end in calf raises?
And for the weight, am I right that my friend will have to try the weight where he can do 8 reps well and not to a point where it's going to make him puke right? So light to moderate weight is what I mean, something like where on the 8th rep, it feels like he's going to fail.---<<< Sept 29, 2015 Update(s) >>>---
Bench Press 3x215 lbs from 185 lbs
Squats 5x225 lbs from 185 lbs
Deadlift 5x275 lbs from 255 lbs
Dips 8x80lbs
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12-25-2015, 11:53 AM #13
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12-25-2015, 11:54 AM #14
I've started typing the exercise in the spreadsheet. Won't it be better if after a month, we'll add 10 lbs worth of plates rather than just adding 1 rep? I remember doing this and it helped me become stronger.
---<<< Sept 29, 2015 Update(s) >>>---
Bench Press 3x215 lbs from 185 lbs
Squats 5x225 lbs from 185 lbs
Deadlift 5x275 lbs from 255 lbs
Dips 8x80lbs
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12-25-2015, 12:01 PM #15
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12-25-2015, 12:12 PM #16
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12-25-2015, 12:41 PM #17
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12-27-2015, 11:43 AM #18
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