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-   -   Training a true beginner (http://www.muscleandbrawn.com/forum/showthread.php?t=5348)

CoopDawg 01-31-2011 10:24 PM

Training a true beginner
 
Rippetoe Wichita Falls Novice Program | Muscle & Strength

I have been training my brother lately, he's 16 years old and never really lifted much before.
He's 6'1.5 to 6'2 and 160 pounds, good starting frame.

I need substitutes for chins and pull ups though,
also if this does not seem like the correct program for him then i need help deciding somethin else.

Also his training maxes ive seen are
Bench-115x1(good form),135x1-shaky form

Squat- he did 205x1 in a 1/4 squat and i told him thats not correct, he correctly done 170x1

So i hope you guys can help

BendtheBar 01-31-2011 10:37 PM

First Coop I need to lead by asking what his goals are? If they are primary muscle building, the Wichita Falls program might not be the best place for him to start....

CoopDawg 01-31-2011 10:42 PM

He wants some muscle-building and strength, hes playin football this season which is a few months away and i told him id get him goin, hes a freshman in highschool this year

BendtheBar 01-31-2011 10:45 PM

Reasonable enough goals.

Next question...is he underweight, meaning is he looking to put on substantial size for football?

If so, do you feel he is willing to eat to achieve this goal.

If size is not a desperate goal, meaning he only wants 5-10 pounds of muscle, then the novice program might serve him well.

Last question...can you get him on the forum?

CoopDawg 01-31-2011 10:49 PM

He doesnt have his own laptop but anything said here i can let him read

In 2010 he had a growth spurt went from 5'11 130 pounds to 6'1 160 pounds, so he eats adequate enough to put on some solid muscle

Hes at a good size strong kid i wrestle with him i always win but he gives me hell he has great strength in his shoulders

I guess what im saying is 5-10 pounds of muscle would be great btb, if the wichita falls program would be enough, just point me in the direction and ill get him on the program, im going to train him on my off days

Spartigus 01-31-2011 10:55 PM

Hey mate!

I probably wouldnt set him on that program

I would go here

FAQ:Introduction - Starting Strength Wiki

And set him on the The Original Starting Strength Novice Program, the one with powercleans. Also that means no need to do chins and pullups.

Forms a GREAT strength base!

EDIT:
There is also an excel spreadsheet you can download, that gives him his progression AND warmups. Stick to it and he will become one strong mofo!

CoopDawg 01-31-2011 10:57 PM

Quote:

Originally Posted by Spartigus (Post 112260)
Hey mate!

I probably wouldnt set him on that program

I would go here

FAQ:Introduction - Starting Strength Wiki

And set him on the The Original Starting Strength Novice Program, the one with powercleans. Also that means no need to do chins and pullups.

Forms a GREAT strength base!

bro that sounds great but honestly his big bro(me) would be a little nervous shooting him into power cleans after he's never even deadlifted or any big moves before, but starting strength does seem like a good idea.....is it wrong of me to be nervous about him doing power cleans?

Spartigus 01-31-2011 11:05 PM

Quote:

Originally Posted by CoopDawg (Post 112261)
bro that sounds great but honestly his big bro(me) would be a little nervous shooting him into power cleans after he's never even deadlifted or any big moves before, but starting strength does seem like a good idea.....is it wrong of me to be nervous about him doing power cleans?

Ah yeah I forgot about that. No your right, a beginner hasnt developed the motor skills to do powercleans properly.

What is normally done (according to the book by Rippetoe), is to replace powercleans with bent over row (strength style) for a month or two. Then under instruction, begin learning the powerclean when the trainee feels comfortable.

Deadlifts and rows help develop the skills for a powerclean.

CoopDawg 01-31-2011 11:13 PM

Quote:

Originally Posted by Spartigus (Post 112265)
Ah yeah I forgot about that. No your right, a beginner hasnt developed the motor skills to do powercleans properly.

What is normally done (according to the book by Rippetoe), is to replace powercleans with bent over row (strength style) for a month or two. Then under instruction, begin learning the powerclean when the trainee feels comfortable.

Deadlifts and rows help develop the skills for a powerclean.

Okay thanks alot bro, i was just makin sure

BendtheBar 01-31-2011 11:29 PM

FYI...all the Starting Strength workouts can be found at MAB:

Rippetoe Starting Strength Workouts | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

If I am missing anything, please make me aware and I will add it.


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