If you were training a beginner...

[Scotsman]

B-True

Here's what I have done in this same situation.

Initial consultation: Find out what their exact goals are(strength, size,cariovascular fitness). Also explain at this point that you can't look like a pro bodybuilder in two months. Many people have this misconception. Help them lay out both short term and long term goals. Set up a workout schedule for the first phase of training.

Weeks 1-3: NO free weights only machines to condition Their muscles to new stress. Starting someone with free weights in my opinion can lead to small injuries that will discourage the person from lifting. Also the machines will give you the trainer a good feel for the persons initial strength and conditioning levels.

Weeks 2-3: Mild cardio to help the person's body adapt to rigorous physical activities. Also this isn't terribly important if the person already jogs,bikes, etc.

Week 4: RE-assessment of training goals and the clients likes and dislikes of the current excercise regiment. Review progress renew goals and consult on phase two. Start introduction to free weights. Start simple and don't add in any really complicated ideas. I have seen trainers start people off with power-cleans or snatch. This is potentially dangerous both from an injury standpoint and from a discouragement risk.

Week 5: Set up free weight/machine mix program. Start teaching all the basics of lifting.

Weeks 6-8: Start teaching more compound movements ie. squat and deadlift. It is my feeling that you shouldn't start someone off with the big compound lifts, except for bench, until the client build some base muscle power and neuromuscular control for lifting weights.

End of week eight: Review progress and assess comprehension and ability to perform lifts properly. Assign first weight oriented goals along with fitness goals from first consultation.

Weeks 8-12: Start phase weight training, ie. light, medium, and heavy mini-cycles. Track goal progress on a week to week basis to chart direct progress. Start using exercise variations to keep workouts new, fun, and effective. Put final goal track in place, ie. powerlifting, bodybuilding, general fitness, etc.

Weeks 12-end of personal training sessions: Monitor form and progress. Make the client able to be self sufficient so that if you can't make an appointment they won't skip the gym. Continually monitor goals and time frames for their achievement. Help direct them to their ultimate goals and make yourself available for on the spot consultation. This way the client can now feel self sufficient.

Cheers,
Scotsman

 

[TheProject]

Well, I kinda fit that profile, with the exception that I had NO athletic background when I started training.

I like Thaibox's plan. I learned a ton about diet and nutrition in the first few weeks I was training. Also, mental strength and dedication are key. From a personal sanity perspective, even though this person is paying you a good sum of money to train and educate them, I would not want to pour my heart and soul into helping someone who may not have the level of dedication you expect. Realistic expectations are important on both sides, so that neither of you get discouraged.

A basic "bodybuilder" split sounds good to me. It'll get him back in the groove, and give you as a trainer some idea of what level he's at. If he was athletic before, it sounds to me like it's something he could fall back into quickly. A former football player has got to have had some exposure to weight training, which could be good or bad.

Something else to consider...ask them if they've ever had sports-related or other nagging injuries. If he's got rotator issues, maybe you want to avoid a bb-style bench for working the chest, or if he's got back problems, as I did, working in things like good mornings to help his back.

As he gets into it, and presumably stays into it, I would encourage him to read and learn more about training and splits on his own, while still getting guidance from you. If he comes up with something he wants to try, give him your input as to whether or not you think it's a good idea, and why. Eventually, he'll be training on his own, and will need to change his split, and it's good to get him thinking critically about what may or may not work.

As far as goals...I didn't set any, other than sticking to it. My eventual goal was to be a leaner 220, and that's still a goal, but I don't have a time attached to that.

Take before pics, then take pics as you progress. I think I did pics every three months for the first year. Your body changes so much over the first year that those pictures can be a huge source of motivation.

Also, I did monthly weigh-ins, where my weight, body fat, and certain measurements were recorded. I think this is another great way to chart progress. Just make sure that he doesn't obsess over how much he weighs, or what his body fat is. The mirror's the most important gauge.

 

[b fold the truth]

bump for more ideas...only 11 ideas so far?????

B True

 

[Mad4Iron]

I won't add anything having to do with training as more experienced people have done so.

What I will say is encourage the guy,Don't beat up on the him.I see guys bring in their friend to "train" them and they act like Parris Island DI.2 weeks later and his friend aint around.

Most of us here have a drive in the gym,I need no encouragement.This guy probably does.

Mad

 

[b fold the truth]

I am still working on some project work on this subject...hopefully within a week I'll post something about this. My thoughts have not even been touched yet in this thread...

Seriously...I'd like to see more thoughts on this...

B True

 

[gettinlarger]

Well, I kind got my buddy into lifting. He's my partner now, and although he is significantly less strong, we always push each other, and make each other feel good.

At first, he was scared to squat and deadlift. Part of it was because there was going to be very little weight on the bar. I said, Dude, never lift with your ego. You gotta be safe, man. Always get the form down, then start adding weight.

I told him in order to be big, he has to eat big. In a few months, he's gone up 10 or so pounds. I'm proud of him.

My mind is kinda blank right now, so that's all I can come up with. Hope this can help you out, B.

 

[Baoh]

The program would consist primarily of Power Cleans, OHPs, Close-grip Bench, Squats, and Deads. The first month would be technique work with the empty bar. Then incremental weight increases. The form shall be his guide, not the weight. After six months to a year, we could use a variant of HST for any areas that he might want to develop more than their current level (for his own mental satisfaction).

 

[daok]

I do not have all your experience but here is what I think.

The first 2 months when you start train you increase a lots your body weight and you increase a lot your lifting weight too.

I think a beginner should not avoid dumbbells (and barbell) and should do the more exercices for every part of the body (since the progress is big at the beginning). I think you should learn him how to do a good warmup and streaching and how to do all exercice, no speacific workout just a little of all exercice that exist for every muscle. That's for the 2-3 first week.

After, you build him a workout depending of his goal (loss weight, gain weight, be more cut, etc.).

That's what I think.

Daok

 

[BigBadBootyDaddy29]

Here is what I would do.....I am 23, have been training since I was 14....I have done everything from bodybuilding to powerlifting to olympic lifting to what some call power bodybuilding......wanna try strng man stuff some day actually, and I find b fold's posts motivating as hell.....I'm 5'11" and my weight goes from 225-265 depending on how I am training/eating, but here is what I would do for a beginner. The way I train and the way I train other people would be the same...I don't believe in forced reps, spotters ar there for safety, not to lift the weight, if u have 400lbs on a barbell bench press and u can't do it, use less weight, u can't get stronger on bench if spotter is doing a deadlift for u.

First 6 weeks: They will make incredible gains at first, so you can't really go wrong, but I would start them on a Mon Wed Fri program with concentration on bench, squat, and deadlift and reps of 8 to teach form and prevent injury, it won't get boring because it is all new to the person and the practice of doing the same lifts 3x a week will only teach and reinforce proper form through practice, something HIT and low volume, infrequent training can't do for a beginner, the movements are low-skill and will develop a good base, I would NEVER teach a rank beginner to clean or front squat or snatch or anything like that, it is like math, you can't do algebra 3 until u can pass pre algebra, right?....for 1st 6 weeks sets using same weight will follow a warm up leading into the work weight.

Mon: Full Squat- 4 sets of 8(same weight)
Bench Press- 4 sets of 8(same weight)
Deadlift- 4 sets of 8(same weight)
Goodmorning-4sets of 8(same weight)

Wed: Full Squat-4sets of 8 (65%of Mon load use 65% on all 4)
Dips- 4 sets, once 4 x 20 can be achieved weight can be added)
Barbell Shrug- 4x8(Same weight)

Fri: Full Squat- 4 sets of 8(pyramid weight, last set should be 5lbs more than used on monday and should be workweight for monday's 4x8...can go up more for some trainees who are gifted)
Bench Press-4sets of 8(follow same protocol as squats)
Stiff Leg Deadlift- 4 sets of8 with the same weight
Wide-Grip Chins-shoot for 20 reps taking as many sets as needed to complete with NO assistance.


After this phase strengths and weaknesses will be evaluated and the next phase will vary.....a 1 week layoff from weights will be taken where the trainee will stay physical through stretching, cardio, basketball, martial arts, etc...u get the point. The volume is high, but form and conditioning to training are VERY important here, nobody ever got jacked doing one set of pec deck to failure and some side laterals.

Weeks 7-12

Monday: Full Squat (5x5 same weight; 1x8)
Close Grip Bench Press(5x5 same weight; 1x8)
Alternate Deadlift and Rack Pull (5x5 same weight no drop set)
Reverse Hyper Extensions(15-20 reps in as many sets as it takes to hit that number)

Wednesday: Stiff Leg Deadlift (4 x 8 with the same weight)
Standing Overhead Press(5x5 with same weight, when these stall which is rare for a beginner a few sets of low rep push presses may be used to break the plateau, but follow the PP with a back off set of 8 strict presses)
Barbell Row (5x8 with the same weight)

Friday : Full Squat(5x5, pyramid weight, top set should be at least 5 lbs more than used on Mon and that should be your work weight for mon)
Incline Press(4x6 pyramid weight)
Power SHrug (4x6; I would BEGIN to teach the basis for the olympic lifts, and I would explain to trainee what i am doing and why, show them the clean and snatch and explain why they are doing what they are doing)
Standing Calf Raise (3-5 sets of varying high and low reps...6-30 reps)


there is my 12 week beginner program.....I can keep going if you want, let me know.....I HATE macines and I believe that unless you are a precontest bodybuilder or a VERY advanced trainee all the do is promote laziness.....the first weeks of 8's will condition the muscles like no machine can even approach.....the next phase i would teach clean grip high pulls and snatch grip shrugs....the next phase i would of hang cleans and snatch grip high pulls and front squats.........b fold, or anyone else let me know what u think....shoot me an email at [email protected] to shoot the shit about this or anything else training related, I am sure i could learn a lot.

 

[louden_swain]

For all beginners. . . .1 exercises per muscle group at 3 sets of 10 reps.