My brother(very skinny) is gonna be trying to put on mass starting this Tuesday. I'm not a fan of the BB way of training, so I'm not sure about how to increase poundage.
Should he go linear progression and add the same amount that one would in SS or SL 5x5?
Just unsure about this. He's really skinny and untrained so increaing too fast may be too much for him.
Start really light to learn proper form. Add 10 lbs to the big lifts (squats, deads, etc) and 5 lbs to the smaller lifts (bench, press, rows, etc) every time he trains them. When things get too tough then only add 5 lbs to the big lifts and 2.5 lbs to the small lifts. When he stalls, lower the weights a bit and start back up again. After a few cycles of this he could switch to something like the 5/3/1 progression, but it should take a long time to get there. Remember not to have him start too heavy or he'll shorten the progression.
Thanks For the advice. And yeah I can defo agree with the BS that comes when you start toO heavy. Not a good place to be.
in additional to what OR said it's very important that your friend learns how to eat. There's always the newbie gains, as long as you're making it to the gym you'll see some sort results, but without a proper diet he'll stall sooner than later.
H: 5'7" W:185
Goals: 495 -315 -585
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Okay my brother will be commencing his 2 official session tommorow.
I need help with just a few more things before then, if anyone could help me out.
Ok, the routine goes like this(I didn't make it):
Squats: 3x10(sets x reps)
Bench press: 3x10
Bent rows: 3x10(should he do Pendlay rows or standard?)
Shoulder press: 3x10
Bicep curls: 2x12
Tricep extensions: 2x12
Thats the excercises. Is the rep range alright? Should the 2 last arm movements have less or more reps? How close should he be training in relation to failure(mass goals)? And finally how much rest should he get for the movements?
Thanks in advance people!