My little brother (5'8", 118lbs, 18 years old) wants to get into weight training. He has very little time to actually work out. Would a fully body like routine, twice a week for 45 minutes be enough to help him build a little muscle? Given proper nutrition, is that really going to be enough time in the gym to gain any mass?
Example of routine:
BB Bench Press or DB Chest Press
Inclined BB or DB Chest Press
DB or BB Lunges
Bent-over DB Rows
Military Press or DB Shoulder Press
I am open to any experience and advice for him. He's never done weight lifting. I told him to start doing 3x10 on most exercises to get used to the form and movements. Maybe a month of that and then to move to a heavier weight and lower rep scheme? As long as he pushes hard enough, will he be gaining mass/ increasing strength? Thank you WWB people.
Last edited by pepsihatman; 01-04-2007 at 04:32 PM.
Last edited by pepsihatman; 01-04-2007 at 04:53 PM.
Lunges can easily be done with a barbell.
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Replace incline bench with dips.
Lunges with DB or BB is fine (mix it up, variety is good).
Once in awhile, rotate the order of the exercises.
Overall, looks pretty good. I'm actually happy to see something like this posted for a change.
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From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)
Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]
Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs
Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5
Thanks everyone for the feedback.