Helping a friend with a good program

[v1rt]

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!
V

[Partyrocking]

The stickies are a good place to look. Here is one novice program. Here is another.

[v1rt]

The stickies are a good place to look. Here is one novice program. Here is another.

Thanks a lot! I will take a look at it now.

[TBoneBrah]

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.

[somelifterdude]

not a fan of the SS programs. not enough volume or upper body work. my first good beginner program was upper/lower twice a week, one day focusing heavy the other hypertrophy.

[grouchyjarhead]

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.

[v1rt]

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.

When my friend taught me, it was random exercises. There was not any program at all. But he taught me the right form. That's all I remember.

[PovertyLifter]

A program with high frequency is pretty damn good for beginners. 2-4/week frequency.

Reason being is the beginner stage is mainly learning the exercise movement and stimulus is quite low since only low-moderate volume is required + the weights are light so the recovery time frame is quite quick.

[v1rt]

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.

I'll check this out too. Thanks!

[v1rt]

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

The question now is, which exercises should be for Monday, Wednesday and Friday? Or will my friend do all those 7 exercises for the mentioned days?

[dmacdonal9]

The question now is, which exercises should be for Monday, Wednesday and Friday? Or will my friend do all those 7 exercises for the mentioned days?

It's the same exercises all the time. It's just the reps and weights that change.

[v1rt]

It's the same exercises all the time. It's just the reps and weights that change.

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.

[dmacdonal9]

Ok. Should the order be followed in how it was written? So start in squats then end in calf raises?

Yep.

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.

Yeah, that's the idea. Start light enough that there is room for progression.

[v1rt]

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.

[v1rt]

I got it now. Just saw to add 10% after the 5th week

[leonmik]

I got it now. Just saw to add 10% after the 5th week

I have no change

[v1rt]

I have no change

You mean change in physical appearance? It takes 2-3 months before you'll see it. Be patient.

[v1rt]

Will I be wasting time and energy if I made this a mobile application?