Beginner routine for Quick Growth

[gmanlax7]

My bro in 8th grade has just got into lifting, looking to put some size on his 5 foot 10, 150 pound rail thin frame before he enters the world of high school sports. What should he start by doing, i recommended he go 3 times a week and just try to hit every major group.

 

[rgosit]

athlete

bench squat cleans deads..all big muslce groups..core lifts

 

[110%]

i agree, dont get him doing too many exercises and working too much too fast. build a good 3-day routine ( you could look at cornholios post) and focus on compounda nd the core exercises. maybe a mon: chest, shoulders, tris; wed: back, biceps; fri: legs would be good. you could also do somecardio on your rest days. since he is just starting lifting his weights will soar fast so focus on the good old compound movements and maybe one or two isolation movements.

 

[Razarsharp]

rgosit is right

Being that young I would recommend light workouts until he develops a base. Remember, he is still growing and any muscle tears, strains, or pulls could prove serious. Start with at least 10 minute warmup. Hit Flat Bench, Squats - Full range, and Deadlifts. I would get him familiar with these exercises for the next 2-3 years before introducing anything else. Go light for the first 3 months, 15-20 reps for deads and squats, 12-18 for bench.

 

[Lord_Suston]

rgosit is right

Being that young I would recommend light workouts until he develops a base. Remember, he is still growing and any muscle tears, strains, or pulls could prove serious. Start with at least 10 minute warmup. Hit Flat Bench, Squats - Full range, and Deadlifts. I would get him familiar with these exercises for the next 2-3 years before introducing anything else. Go light for the first 3 months, 15-20 reps for deads and squats, 12-18 for bench.

Excellent advice: compound movements are key, in sports no one needs isolation exercises. Squats, deads, military, bench, chins and that is pretty much it. Make sure he never maxes out, EVER.....

 

[frorider6]

Read this thread start to finish. Form is PARAMOUNT. Learn the proper form first.

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=98518

 

[Sebass67]

He will probably fill out eventually a bit but some weight training could probably help a ton.

I am in agreement with the above: Compound exercises and not too heavy. Good form is a must.

Chin ups/pull ups/push ups/and dips could probably help out his total body strength a lot as well.

 

[joey10j]

he should do the basic flat bench, pullups, dips, curls, split it up for him into a 3 day routine. Just the major bodypart.
Chest, Legs, Arms.