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- November 10, 2008 at 3:30 pm #23375
lloydy
GuestA friend of mine has decided that he wants to get into the gym scene to try and add to his slight frame, he has currently never stepped foot into a gym before, however he does do allot of climbing,mountaineering so physically he’s not starting from scratch. He’s asked me for some advice, as I’m no expert myself, I thought I would see if I could get some ideas/help.
My first thoughts are to take him through the basic compound movements, squat,bench press,barbell row etc. When he feels happy to have got the form in these I was thinking of a four day upper/lower body split with the rep range in the size/hypertrophy bracket.
Any advice or suggestions would be great thanks.
November 11, 2008 at 2:49 am #24778ashley
GuestThat is how I would approach it Lloydy, first 2 weeks, 2 x full body workouts each week, then weeks 3 – 6, 3 x full body workouts per week, concentratihng on the basics compound movements and rotating an A and B workout on non alternate days, reps around the 6 – 8 range but not at an RM loading, I feel beginners do far too high a rep range and they fatigue rapidly and hence get into bad technique habits, so I get then to stay in the 6 – 8 range and increase weight as they can each workout, usually for 4 sets on each movement. these are designed to put muscles on parking meters,
Workout A – Back Squat, Bench Press, Bent Over Row, Standing Shoulder Press
Workout B – Deadlift, Incline Bench Press, Weighted Chin ups (since he is a climber), Seated DB Shoulder Press
The is your mate is still going strong you can advance him onto a 4 day split program, the number and variety are endless, how about you give it a shot and design a 4 day split and I can critique it and make any changes for you, cheers, ash
November 11, 2008 at 4:19 am #24779ashley
GuestLloydy I would probably go with a rule of 24 hypertrophy split program when your firend is ready, I will put something together in the next few days for you to use as a template, especially choosing exercises that your friend will have at his gym, cheers, ash
November 11, 2008 at 12:52 pm #24782lloydy
GuestThanks ash, if he sticks at which I hope he does I’ll try and make a workout as he progress’ for you to check over. It’s his first day today so he may never be back!!
November 11, 2008 at 9:42 pm #24780ashley
GuestThis is my 5 day Rule of 24 Hypertrophy program, so your friend can advance to this after a 6 month 4 day split program that you will put together for him and share with all of us:
Monday – Glutes & Lower Back & Biceps (optional)
4 x 6 Dead Lifts
5 x 5 Good Mornings
6 x 4 Glute Ham Raise or Snatch Grip RDL4 x 6 Seated DB Curls
3 x 8 Preacher Bench Curls
2 x 12 DB Zottman Curls or Thick Bar Reverse CurlsTuesday – Shoulders & Triceps
4 x 6 Seated DB Shoulder Press
3 x 8 Snatch Grip Upright Row
2 x 12 Three Way Shoulder Raise (DB Lateral Raise, Plate Front Raise, Cable Bent Over Raise)
1 x 24 Bradford Press (12 each side or over and back is 2)4 x 6 Weighted Dips
3 x 8 Seated Over Head DB Extension
2 x 12 DB Kickbacks (optional)
1 x 24 Band Close grip Pressdowns (optional)Wednesday – Back & Biceps
4 x 6 Weighted Chins
3 x 8 One Arm DB Row
2 x 12 Pulldown to Chest
1 x 24 Fat Mans (Horizontal) Chins4 x 6 EZ Bar Curls
3 x 8 DB Twist Curls
2 x 12 DB Hammer CurlsThursday – Legs
8 x 3 Box Squat
6 x 4 Safety Bar Squats or Front Squats
4 x 6 Single Leg (Bulgarian) Sprinters SquatFriday – Chest & Triceps
4 x 6 Incline Bench Press
3 x 8 DB Flat Bench Press
2 x 12 Low Incline DB Flys4 x 6 Close Grip Bench Press (Get Strength Pro Trceps Bar is great for this)
3 x 8 Lying EZ Bar Extensions
2 x 12 Rope Triceps Extensions (optional)
1 x 24 Hindu Push ups (optional)For core work either do a 10 minute core circuit 3 days a week at end of the workout or take Pavels advise and do the following:
3 – 5 days a week
3 – 5 exercises
3 – 5 sets
3 – 5 repscheers, ash
December 14, 2008 at 11:26 pm #24783lloydy
GuestSo the time has come for me to try and prepare a 3 day program, I can see it causing me many a sleepless night!! Before i put exercises into place I thought I’d go with a Lower/Upper/Full body split rather than a conventional body part split working around the 24 method. Would you say that’s a good way to go?
Thanks again for the help.
December 15, 2008 at 2:53 am #24781ashley
GuestHey Llyody, sounds like a firm starting point, all depending on who it is for and what you wish to achieve with the program, you could also try:
Monday: Full Body power
Wednesday: Upper Body Size/Strength
Friday: Full Body Strength
or as you have suggested:
Monday – Lower Body
Wednesday – Upper Body
Friday – Full Body
cheers, ash
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