Help With a Workout Routine

[sdr1014]

Hey guys, so I didnt really know where to post this so im putting it here.

My brother is 22, 6'1, 185 and came to me for some help

He wants to know of a good beginner/intermediate training program in order to pack on some size/strength.

his current lift 1RM:
bench=205
squat=205 (he is still working on form for this lift, when he goes heavier he tends to lean forward)
DL= 315 (says it is not hard weight to lift, but his grip is limiting him in this b.c. his hands slip off the bar)
OHP= 125 (he tore his labrum playing rugby in high school, never felt the same since, has shoulder issues still)


NOTE: he is not taking any supplements/hormones/PEDs and wont be for a long long time. except whey/fishoil

I'd say he has been working out on/off for the past year and a half. time to buckle down and be consistent with a good diet now that school is out.

body type: mild skinny-fatness (chest isn't bad but shoulders/arms/legs/lats/abs definitely need to improve)

GOALS: hit the 1000lb club while putting on MASS. (he gets mad b/c everyone still calls him skinny).

SO, what programs did you guys start out on that you liked or that you know of that he might like? He did GSLP last summer but said it was not enough volume for him so he made up a bro split and did that over the summer. says he is not against a full-body routine or a split

He said he is ready to EAT BIG AND LIFT BIG

 

[sdr1014]

also i forgot to add: he still has shoulder pain from his injury and was wondering if this would prevent him from being able to lift heavy, as it does still cause problems when he benches/OHP's in the 1-3 rep range

 

[surflifter]

Go to Body Building.com. Go to find a plan and then go to Jim Stoppanni Short cut to Size. Follow the Plan including the routine, nutrition and workout. Load the Body Space application on your phone and follow-it. Record all lifts as you go. Then get another plan. repeat... There are some really good workout plans and ideas. I have done this for the last year. Trying all different ones but completing everyone Recording the plan is really motivating when you see the improvements. I have been lifting for many years but a following a serious plan is the best way to see results and keep going!

 

[sdr1014]

Go to Body Building.com. Go to find a plan and then go to Jim Stoppanni Short cut to Size. Follow the Plan including the routine, nutrition and workout. Load the Body Space application on your phone and follow-it. Record all lifts as you go. Then get another plan. repeat... There are some really good workout plans and ideas. I have done this for the last year. Trying all different ones but completing everyone Recording the plan is really motivating when you see the improvements. I have been lifting for many years but a following a serious plan is the best way to see results and keep going!

funny you say that, he actually mentioned shortcut to size!

would you be able to give me your stats before/after your go with that program if you still have them?

he was concerned about that program not having enough volume by only working out each bodypart 1x a week

 

[surflifter]

funny you say that, he actually mentioned shortcut to size!

would you be able to give me your stats before/after your go with that program if you still have them?

he was concerned about that program not having enough volume by only working out each body part 1x a week

I had to go look it up. My bench increased 30 Lbs... I was harder than I though on Body Space but I could look at my last 350 workouts!

I was initially concerned on the volume and went higher on the next plan that I choose. I was also trying to lose BF so I had Cardio 5 times a week and did a long run on the off days. The main point is get on a consistent plan. The diet and supplements are as important as the workout. Be consistent, measure and lift hard while you are there! You can find all kinds of plans at the site.

 

[Beastly]

For the squat issue, tell him to do bench/box squats to teach himself how to sit back properly...he has a balance issue, which I had as well when I started. He is likely on the balls of his feet instead of shifting his weight back into the heels. You can't hinge your hips properly from the balls of your feet so when you try and go up in weight, you start falling forward...

I'd recommend Stronglifts 5X5's

 

[sdr1014]

For the squat issue, tell him to do bench/box squats to teach himself how to sit back properly...he has a balance issue, which I had as well when I started. He is likely on the balls of his feet instead of shifting his weight back into the heels. You can't hinge your hips properly from the balls of your feet so when you try and go up in weight, you start falling forward...

I'd recommend Stronglifts 5X5's

thanks for the tip! ill tell him to try that out for sure.

i just looked over stronglifts 5x5 and i think this is what he might be looking for, it has all the big lifts and a good amount of volume.

squats 3x a week . . . hes not gonna be too excited for that lol

 

[stevesmi]

he needs to build consistency in the gym.

if he has an injury he should work around it to not aggravate it more and allow it to heal up. essentially depends on what the injury is.

his lifts for his weight are very weak even for a natty his age so he needs to focus on commiting more to his training program and his diet.

I would suggest a push/pull/leg routine.. this can be fun and keeps you honest with your workouts so you don't skip muscles

 

[RickRock]

Diet is the key here to putting on mass, and a good training program to compliment that would be 5x5 or push, pull, legs or pretty much anything concentrating on big heavy compound movements

 

[hurricane]

with numbers like that at age 22. he could gain off any decent program he finds on the internet.Diet-----protein and cals is the key to growing. there are so many programs out there that will work for him.i would pick a program that concentrates on heavy lifts, to get stronger

 

[chitown]

Yeah, it doesn't seem you can do too much better than that Stoppani plan, imo. After 12 weeks he'd have a good idea about how/if to change things up. And he'll surely have notable gains.

 

[sdr1014]

hi guys, hijacking my brother's account for this post.

So as said earlier, I am interested in putting on mass, but keeping fat gain to a minimum or even keeping it off if i can.

would a recomp diet plan work for this if i did any of the above routines? with a +15% TDEE surplus on workout days and a -20% TDEE on non-workout days with HIIT training? im fine with slow, consistent gains and not too worried about getting huge quick

just started counting calories using myfitnesspal and man have i been underestimating how much food i actually need to eat to reach my caloric goals!

i'd be interested to hear in what you guys have to say, thanks! this is all very interesting to me and i appreciate the help

 

[stevesmi]

I am interested in putting on mass, but keeping fat gain to a minimum or even keeping it off if i can.

we all want this brother.

putting on muscle and dropping fat is hard. that is why most fail at bodybuilding and most quit the gym after only a month or two.

first thing that must happen is you have to build consistency. you could have the perfect diet and workout protocol and it won't mean anything unless you are consistent

 

[JackSteel]

For grip he needs to work forearms etc just tell him to practice holding things that are fucking heavy. Otherwise just tell him to eat big and lift big. It's really that simple. There's no cookie cutter workout that's gonna do this. Just hard consistent lifting and eating more more more.


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[JackSteel]

Don't go to BB.com. That site is a dumb site IMO. And like I said there is no shortcut to gaining mass cycle. That's marketing nonsense.


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[RickRock]

hi guys, hijacking my brother's account for this post.

So as said earlier, I am interested in putting on mass, but keeping fat gain to a minimum or even keeping it off if i can.

would a recomp diet plan work for this if i did any of the above routines? with a +15% TDEE surplus on workout days and a -20% TDEE on non-workout days with HIIT training? im fine with slow, consistent gains and not too worried about getting huge quick

just started counting calories using myfitnesspal and man have i been underestimating how much food i actually need to eat to reach my caloric goals!

i'd be interested to hear in what you guys have to say, thanks! this is all very interesting to me and i appreciate the help

Recomp is not easy to do, especially for beginners. For now I think its best for you to concentrate on one goal and go for that until you really figure your body out. That's the essential thing for recomp to be successful

 

[sdr1014]

hijacking his account again

yea i think im just gonna follow the starting strength program for a good 12-16 weeks or more until i reach numbers that i am comfortable with and then re-evaluate my goals.

would it be safe to add ostarine AFTER ive been working out for a good 12-16+ weeks CONSISTENTLY? i hear its not supposed to fuck with hormone levels but being 22 and all i just dunno.

i was thinking of bulking for 12-16 weeks on Starting strength or some program and then cut with the help of ostarine since it is supposed to be good at conserving muscle mass and strength. any thoughts?

thanks for all the help so far guys, also one last question. should i really begin the Starting strength program at 50% of my 5RM ? it just seems like im going to be starting at such rediculously low weights for the first 6 weeks. but i may do this anyway to try and give my shoulder time to heal while really concentrating on killing form for all my lifts so i don't hurt myself when i reach some heavy weights.

 

[JackSteel]

he needs to build consistency in the gym.

if he has an injury he should work around it to not aggravate it more and allow it to heal up. essentially depends on what the injury is.

his lifts for his weight are very weak even for a natty his age so he needs to focus on commiting more to his training program and his diet.

I would suggest a push/pull/leg routine.. this can be fun and keeps you honest with your workouts so you don't skip muscles

I agree with steve


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[gymrat827]

hijacking his account again

yea i think im just gonna follow the starting strength program for a good 12-16 weeks or more until i reach numbers that i am comfortable with and then re-evaluate my goals.

would it be safe to add ostarine AFTER ive been working out for a good 12-16+ weeks CONSISTENTLY? i hear its not supposed to fuck with hormone levels but being 22 and all i just dunno.

i was thinking of bulking for 12-16 weeks on Starting strength or some program and then cut with the help of ostarine since it is supposed to be good at conserving muscle mass and strength. any thoughts?

thanks for all the help so far guys, also one last question. should i really begin the Starting strength program at 50% of my 5RM ? it just seems like im going to be starting at such rediculously low weights for the first 6 weeks. but i may do this anyway to try and give my shoulder time to heal while really concentrating on killing form for all my lifts so i don't hurt myself when i reach some heavy weights.

after those 12wks, then bring on the osta. But get your self going and then bring on the light anabolic.

you need some natty training time 1st n foremost. 16wks would really be better, make sure your diet is really on point during this time as well. that is even more important than the gym time itself.