Training a true beginner

[BendtheBar]

Most of the Starr workouts are here as well:

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

[Kyle Aaron]

To build muscle he just needs to do big compound lifts and eat. Exactly which compound lifts and which sets and reps isn't that important, so long as he does them properly and progresses on them.

Chinups and pullups can be substituted by setting the barbell on the safeties, lying underneath like you're going to do a situp, and pulling yourself up, keeping your hips up with your shoulders. A horizontal pullup, also called an inverted row. Later you progress to legs straight out.

Once you can do 15-20 in one go, you can progress to chinups etc.

[Spartigus]

Thanks Steve! Didnt know we had them here!!

Good ideas Kyle!!! I like the way you think!

[BendtheBar]

Originally Posted by Spartigus

Thanks Steve! Didnt know we had them here!!

No problem. I can't remember half the stuff on the site

[AdamF]

IMO, for football, there is no better program than SS. Especially for a raw beginner. He will build the requisite strength he needs and pack on muscle. Have him drink a gallon of milk a day and so SS with no changes, and he will gain muscle.

Rippetoe actually hates Barbell Rows, and certainly never advocates them as a replacement for Power cleans. The clean is a fundamental strength movement for football. Starr used the PC, not the deadlift, as part of his big 3 in his book the Strongest Shall Survive. Which, was a strength training book for football.

I say, put him on the original SS program. Leave out cleans for a few weeks while he gets his deadlift form down, then slowly introduce them back in with very light weights as per ripps recommendation in the book.

If you don't have the book, torrent it. It is essential.

This article explains why SS should be used for beginners:

http://startingstrength.com/articles...t_rippetoe.pdf

IMO of course.

[IronManlet]

I'm not very experienced as it is, so take my advice with that into consideration:

Why not just build up a plan centered around his goals? Stick to mainly compounds and teach him the proper form; that's all beginners really need to learn. The work he puts in will matter MUCH more than the program he's on.

As long as he cycles through OHP, squats, deadlifts, pull-ups, bench press, etc. and focuses on progressing whenever he can, his strength should be flying up in no time.

[CoopDawg]

Starting strength is what he's gonna be put on I went to btbs link he will just do bent rows instead of cleans thanks guys

[CoopDawg]

Thanks guys hes gonna be on starting strength with bent rows for cleans and dips on all days instead of chins, since no power rack yet

[Spartigus]

Originally Posted by CoopDawg

Thanks guys hes gonna be on starting strength with bent rows for cleans and dips on all days instead of chins, since no power rack yet

I cant stress enough how important it is for him to learn the powerclean! Do the rows for a few weeks, but get him to learn!!!

I wouldnt do dips on each day! The original one had no dips and no chins or pullups, they arent needed unless the trainee FEELS he needs them. I didnt do them on each session, it was probably 75% of session I did the extra assisstence work.

You could put the bar in the squat rack, and use that to do chins?

[AdamF]

Originally Posted by Spartigus

I cant stress enough how important it is for him to learn the powerclean! Do the rows for a few weeks, but get him to learn!!!

This.

If he is going to be playing HS football, he is going to be doing power cleans in the weight room. I played ball at 2 different high schools, and both power cleaned, and I know all the other schools in the county did too. It is such a fundamental lift for football. He might as well start working and moving the clean up now while he is in the offseason. That way when he gets in the weight room with the other guys, he can hang with or beat the bigger guys on the team. That goes a long way on a football team.