Beginners Workout

[shane]

Just wondering what a good workout for my young fulla and his mate they both 13 yrs old nearly 14

was thinking 3 days a week 3 sets of ten do this for 8 weeks any good training routines out there 

[Pseudonym]

Yep, you can't go past the old Push/Pull/Legs split.

I'd maybe keep the reps a bit higher, say 15 reps, for the first 8 weeks so that they can learn really good form. Then drop it for the next 8 weeks.

[shane]

Thanks Pseudonym will have a look at it

[FellowshipOfTheRon]

I'd maybe keep the reps a bit higher, say 15 reps, for the first 8 weeks so that they can learn really good form. Then drop it for the next 8 weeks.

I used to believe along the same lines but from my experience with 5x5 I'd have to disagree with this now. Lower reps with more sets helped me heaps with getting closer to proper form in all of the fundamental exercises. As you go higher reps you'll get more tired one way or the other and eventually start to compensate for this fatigue with other muscles.. before you know it you end up training yourself to do things the wrong way. Things which you might not notice until months down the line when you've injured yourself or reached a plateau that you can't figure out how to get past.

 

That program looks good but is it really good for complete beginners? They have so much to learn already and to top it off, they're going to have to make decisions "when you can do this much reps of this weight, then you increase weight"... better to structure it for them. While they're starting out, take away all their decisions tailor up a set of exercises just for them. Tell 'em this week you'll do this much for this many repsxsets, next week for this session you're gonna same repsxsets as last week but with an extra __kg added to the bar. If you fail to do it, you will take away this % of weight and carry on from there. Those strict guidelines put a clear goal in your head (get stronger each and every week under the bar) help you get used to progressing regularly instead of mucking around trying to find the pump. Next to that, whether he grows or not from all this is up to how he feeds himself and I think you already sorted that in one of your other posts around here right?

[shane]

Thats what I have got installed for the lads, all over workout and get use to lifting. They will get good results quickly 

[FellowshipOfTheRon]

good on you, i'm so very grateful of everything my father has done for me already but could have been a whole difernt world if i had been shown the ropes in a gym at that age. i'm sure they'll turn out massive units by the end of their teens

[shane]

The boys have started lifting and using some good form, had to tell them to put some weight on the legpress and work the legs as they are a big muscle group

[Pseudonym]

Make sure you take Before photos.

[shane]

Yep boys have done that

[shane]

Does anyone know if weights will affect growth plates??? should the boys be doing legpress or more leg ext and curls thoughts please*help*

 

[jimmybro1]

Does anyone know if weights will affect growth plates??? should the boys be doing legpress or more leg ext and curls thoughts please

 

Nope, what causes the growth plates to seal is estrogen levels. 

Squats, Deadlifts and Bench press will improve their bone density. Isolation exercises will be a waste of time in terms of strength and physique development. 

 

[shane]

So all over bodyworkout 3 times a week including legpress will be beneficial and around the 10-12 rep range 3xsets

[ngapuhi strong]

i agree with jimmybro1

get them to stick to the compound exercises like a giant sky scraper you start with the foundations, better they are bigger you can go

another thing i notice with ones i see that age, they get disapointed because they dont grow like guys around them that maybe 4 5 yrs older, but starting at there age if they do stick to compound movements for couple years by time they 18 they will have such a better base and the growth will explode on them

[shane]

Ok anygood workouts for teenage boys out there?

[jimmybro1]

If I were you would have them start off slow, get the technique down correctly before pushing the low rep range. 

If you need someone to help demonisation I can help. Once the technique is sound then they could move onto some strength templates something basic at first like 5x5 with a push/pull/leg split.

Leg press is an ego lift IMO get them having good training habits now and they to progress well and would be benifical with preformance in their chosen sport especially rugby.  

[shane]

The Boys have trained well this week tried 2x20 all over body workout that got them a good pump will try and vary their training, they have both got good form which is pleasing