Brother wants to start training, advice plz

[babaa]

My brother, 15y, wants to start training.
Should he directly start with free compound movements or should he hit some machines and do some stretching=

I tried to show him how to squat and deadlift today and I it seems that he is a bitinflexible. He is having a hard time to keep the lower back straight, while being in the deadlift starting position.
While squatting he also tend to move down not back, which is probably the result on weak hams...I think.

Any advices on how to begin training?

babaa

 

[stevius]

Tell him to keep it light and workout frequently for a while on the basics. He has to get his form right on difficult exercises such as squat and barbell rowing. The reason I say keep it light is so that he can develop all his *weak areas* and achieve a full range of motion under control. This will bring all the supporting muscles up to speed- rather than developing strength with a partial movement he'll better understand how all the various muscles come into play at different stages of a particular exercise and which ones do most work.

Stretching is definitely a habit he should get into.

Also, machines are generally not good although cable pushdowns are lat pulldowns good for starting out. Smith machine and block are good for heavy calf work.

 

[crossy]

Before anything get the Starrs starting strength book. Its perfect if you want to show him (obviously let him read it himself). Great book tells you everything you need to know about all compound lifts in great detail.

 

[Lone Trooper]

Get Starting Strength for him, but help him along with it. Have him learn proper form on everything. Take the time to get his body conditioned to activity and resistance. Don't let him get carried about with his efforts, which is common among young'uns.

I would start him on something with higher reps for a month or so, before you get him on Rippetoe's program. Let his tendons, ligaments, connective tissues and the like acclimate to the stress of weight training. Keep him with 8+ reps.

No hard and fast rule here, but to be safe, I wouldn't keep the reps too low. He might progress nicely that way, but if the rest of his body isn't ready for the loads lower reps bring, there could be problems.

 

[NJL52]

NJL52's daily Rippetoe push:

Get Starting Strength by Mark Rippetoe and Lon Kilgore. The best 30 dollar investment(3 weeks ago) I have ever made and I have been working out for 5 years. Also order the follow-up, Practical Programming.

 

[babaa]

So he should not train on machines, but do compound lifts with more reps and correct form and stretching?

 

[Lone Trooper]

So he should not train on machines, but do compound lifts with more reps and correct form and stretching?

Yes. Compounds, proper form, higher reps until he is conditioned. Have him eat right, sleep well, try not to stress, and stretch only dynamically before training. Static after, if he's sore, and wants to improve flexibility.

 

[babaa]

ok, thanks

 

[TomoUK]

While squatting he also tend to move down not back

i dont think theres anything wrong with that, he should be sitting down between the legs; as long as hes pushing the knees out and driving up thru the heels.

 

[babaa]

Yeah, but the first motion should be hips back, right?
And he kinda starts with bending his knees, but I think it's just a matter of time to get it right.

 

[Lone Trooper]

Yeah, but the first motion should be hips back, right?
And he kinda starts with bending his knees, but I think it's just a matter of time to get it right.

Hips don't tend to go back much on full oly squats. Knees go forward, past the toes, on those. Depending on what style you're going for, you might break at the knees first.

 

[babaa]

True, haven't thought of that :/