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breaking-in routine

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kaleel86
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2005/08/03 13:54:46 (permalink)
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breaking-in routine

hi guys, a freind of mine just started the gym and needs a good "break-in" routine to get him off to a good start. i dont really know of a routine to give him and for how long. any suggestions???
he has almost NO muscle on him, and really needs help. his goals....to get toned up.

cheers
#1

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    Wes Borland
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    RE: breaking-in routine 2005/08/03 16:31:20 (permalink)
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    ORIGINAL: kaleel86

    hi guys, a freind of mine just started the gym and needs a good "break-in" routine to get him off to a good start. i dont really know of a routine to give him and for how long. any suggestions???
    he has almost NO muscle on him, and really needs help. his goals....to get toned up.

    cheers


    Sounds like he needs muscle not toning m8 lol.

    Try Push/Pull/Legs

    Flat Bench
    OH DB Press (Standing)
    Dips
    Abs 3x12

    Deadlift 3x5
    BB Row
    Chins or Lat Pulldown
    Bicep Curls 2x8 (If he tries to do any more sets than this beat him with a large stick)

    Squats 3x8
    Stiff Leg Deadlift 3x8
    Calf Raises 3x12
    Abs 3x12

    All exercises 3x8 unless otherwise stated.

    Sorted.

    Humph
    #2
    Gunit
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    RE: breaking-in routine 2005/08/03 16:55:11 (permalink)
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    I would always go for a full body job 3 times a week for a few weeks. I always do full body stuff if i have had a lay off to ease back in, so i reckon it might be beneficial for a new starter too, just wrm the muscles up abit for the joy ahead!
    Makes sense but i might be wrong

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #3
    Chez
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    RE: breaking-in routine 2005/08/03 17:43:53 (permalink)
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    Yeah I agree with Gunit - I always tend to recommend a full body routine 3 times a week for beginners.

    Something like:

    1. back squat, 3x10
    2. overhead press, 3x8
    3. deadlifts OR stiff-legged deadlifts, 3x10
    4. chin-ups OR rows OR pulldowns (if too weak for chin-ups), 3 sets of whatever you can do, if you can do more than 3x8 then add weight
    5. dips OR bench press, 3x8
    6. crunches, 2x15, add weight if too easy

    It helps them get lots of practice with the core movements, so they can really get the technique spot on and increase their poundages quickly.
    #4
    kaleel86
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    RE: breaking-in routine 2005/08/03 21:50:22 (permalink)
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    yeah i've had him on a routine like yours for the last 3 weeks chez. i think i will put him on humph's now, mostly because its the same thing im doing, with less volume/intensity, so it would make it easier for us both to train..... im not being selfish am i?

    cheers fo that guys

    p.s.. is deadlifts and squats safe for a newbie to do str8 away?
    #5
    Wes Borland
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    RE: breaking-in routine 2005/08/04 01:11:25 (permalink)
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    ORIGINAL: kaleel86

    yeah i've had him on a routine like yours for the last 3 weeks chez. i think i will put him on humph's now, mostly because its the same thing im doing, with less volume/intensity, so it would make it easier for us both to train..... im not being selfish am i?

    cheers fo that guys

    p.s.. is deadlifts and squats safe for a newbie to do str8 away?


    Theres less volume but I want more intensity - MORE I TELL YOU!

    Deadlifts and squats are fine at this stage. Best get these nailed form wise form the start I.M.O

    #6
    kaleel86
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    RE: breaking-in routine 2005/08/04 12:28:00 (permalink)
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    okay excellent, cheers humph
    i'll put him thru some (good) pain
    #7
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