Please help me, help my 19 year old nephew with his training!!!

[MadMachine]

Little backround. All the ugys in my family are pretty big. 6 footers at least, and in the 190-240 lb range in healthy condition. My brother married this skinny woman who he knocked up when they were 16, and their son just turned 19. This kid is skinny! Not real sick skinny, like 6'0, and 150lbs. Anyway, he has been training for four years on an off and has never found anyone plan that put some weight on him. He just told me about how frustraiting it was too him, and I knew juice wasn't the answer (too young, doesn't train right, yada yada), so I tried to address his eating. He's right on with his diet. Oatmeal, eggs, and fruit in the morning, the next three meals all have meat in them, and are around 800 cals each, a couple of protien shakes a day, and a ice cream/protien powder milkshake at night. He drinks Pepsi's and Coke's, which i thought may have had something to do with his problem, but maybe not?

Anyway, what do you guys think of this plan I have set up for him, and can you give me an suggestions so that I don't lead him into another pit of disappiontment? Thanks...

Day 1: Squat, Deadlift, Bent Row, Calf Raise
(First few weeks 3 sets, 4-12 reps each... then adding an additional set every few week up to 5)

Day 2: Bench Press, Standing Press, Dip, Shrug
(First few weeks 3 sets, 4-12 reps each... then adding an additional set every few week up to 5)

In a two week rotation like this:
Monday: Day 1
Wensday: Day 2
Firday: Day 1
Monday: Day 2
Wensday: Day 1
Friday: Day 2

So basicly, over a 2 week period he hits each workout three times, twice one week, once the next.

I wished he had gotten my genetic abilities, but unfortunately he didn't, help me help him!

 

[einstein1]

As long as each set is taken to + failure, I don't think you will have to add a set every few weeks. Other than that, your program is hitting all the muscle groups. About his weight, if he can eat anything and not gain weight, his T3 could be to high.(?)

 

[RealDeal]

I had this problem too when I was his age (almost 25 now), but not quite so bad. Probably weighed another 15 lbs, but was still pretty skinny @ 6'. I started eating like he is and training 4-5 days/week hitting every bodypart only once/week. Stuck mainly to compound movements as you suggested, but specifically worked bis & tris as well, which I don't see on your suggested routine. My arms just responded pretty well, so this may not apply to everyone. I'd also throw in pull ups or at least pulldowns to give his lats some work.

I agree w/einstein: don't see much need for going up to 5 sets. If he sticks with 3-4, goes heavy and takes it to failure, the guy has got to start gaining or there may be something he needs to have checked out. At 19, he should have the ability to gain fairly easily eating like he is and training hard. Good luck to him.

 

[MadMachine]

I'm not having him work his arms, because he is fairly skinny, with a fast metabolism, from what I can tell. I figured he needed abbreviated workouts, then go home and grow... hopefully. I was think this workout should take him 45 minutes to an hour if he messes around. I threw in bent rows for his lats. I don't think he's strong enough to do full range chins (sad, eh?) and pulldowns seemed like too much isolation for his immediate goals.

But, not taking my opinions into account, is there anything you would change or suggest???

 

[einstein1]

have him do only 2 sets of each exercise taking each to + failure. I would not be opposed to adding pulldowns, it would also indirectly stimulate his bi's and delts.

 

[tronious]

Just from my own experiences, I disagree with going to failure. I'm on the TITAN training program right now and they stress not training to failure...rather training until you know you're at your last rep. Instead of training to failure try a drop set for the last set for a couple xtra reps. I've trained both ways...failure and not to failure and not to failure has worked much much better for me.

My stats: I'm 26 6'2" 198-202 pounds. Low body fat.

When I was a freshman in college (18) I was 6'2" 145 pounds. So I was VERY skinny. Same body type as your nephew I'm sure. If going to failure doesn't seem to work for him, add an xtra set to everything and don't go to failure on any, just to the point where he knows he can't get another rep on his own...and for the last set do a drop set....like bench-3 sets of 5-7, 4th set 3-5 reps then drop weight and do 2 more. Try it out if failure training doesn't work. My 2 cents

 

[RealDeal]

Although he'll get some lat work from the bentover rows, I'd still suggest some pulldowns or assisted chins. That will promote more lat development and strenght increase so eventually he'll move up to free chins.

I see no reason NOT to work arms simply because he's skinny. Hell, I think I'm hypermetabolic in some ways because ECA stacks and some other drugs don't to shit for me. I started working arms just like I did other muscle groups with straight bar curls, hammers, alternating dumbbell curls, preacher (not all in the same workout) and french presses, skull crushers, pressdowns, etc. and my arms responded better than any other bodypart. Maybe it's genetic, but I guarantee I added a good 5 lbs of mass just on my arms over 12-14 months. Add that to legs, back & chest gains and why not work arms?

All else you suggested sounds right. The boy should start growin'!!

 

[Drifter]

I think it looks pretty good the way you have it. What kind of deadlifts is he going to do? The reason I bring this up is if he is doing squats properly (intensity) then he won't be able to do conventional deads with enough intensity. At least this is the way I am. Both of those exercises take a lot out of you and doing both in one day is damn near impossible. I would suggest SLDL which I find complements squats.

The only other potential problem area is the bench. I suggest alternating between flat and incline bench. The only reason I mention this is that I find incline's hit my chest a lot better than flat and I'm sure there are a few here who will agree with me.

Other than those two fairly minor points it looks like he is ready to grow. Keep us updated on his progress.

 

[MadMachine]

Maybe, my form is off, but when I do inclines, I feel it a lot in the front delts. Also, what is "+ Failure?" Just past failure..with drop sets or forced reps? Lastly, Sumo style deads is what I had in mind.

What's this Titan training all about...I'm kinda curious about it for myself, lol.

 

[bigmag]

There are several things you are missing...first off, he needs to work more body parts then what you've got him doing. He also needs more sets for each body part. Try to give him this routine:
Day 1: chest, tri's
Day 2: back, shoulders
Day 3: legs, bi's

He should do 3-4 exercises for each body part totalling at 12 sets per body part. He needs to change the exercises everytime he hits the same muscle group. I can't stress it enough how important variety is!!
This is just a suggestion, but pm me if you have any other questions or if I wasn't clear on anything.