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If you were training a beginner...

b fold the truth

b fold the truth

Elite Strongman
Platinum
Ok...I am putting together some research on this and would really like for EVERYONE to put together their ideas on this...

Right now...it is very vague what I want to do...so here goes.

Situation:
25-40 year old male wants you to train them. Goals are to become more muscular, leaner, bigger, stronger, and in better shape. He would like to look like 'the guy on the cover of the magazine' someday...or maybe not quite that much muscle.

He is of average height, average build, average genetics. He played some football and a few other sports in High School but wasn't a standout athlete in any of them. Over the past 8-15 years he just really hasn't done much but go to school, got married, has 1-4 kids, and works 8-4...for 40 hours a week.

How do you train this person for the first....
Week:
Month:
2 Months:

What are your...
1 Month goals:
2 Month goals:
6 Month goals:
1 Year Goals:

There are no right or wrong answers but I am interested in how each and everyone of us would take a complete beginner to strength training and start to transform their body from point A to point B. Remember...this person is paying you A LOT of money...so your time should be well spent and full of progress.

Please put some detailed thought into this...I'd like to have MANY MANY thoughts and ideas on this...

Thanks,

B True
 
Is this just a hypothetical situation or are you actually trying to develop a program for specific people? If they are for specific I would be nice to know their current stats to be able to make better judgement of goals. Anyways I will think about this and post my thoughts.
 
week 1-4; Would practice basic form on Squat, Dealift, Incline bench, Military press ect... adding very little weight but work on strict form and rducing any boucing, arching, cheating, or one part of their body moving out of sink.

Basic cardio should be done after workout 10-15 minutes, maybe a general mon/wens/ fri split

week 5-8 add weight and work muscular developement. use a simple progression system. reps shouls be from 8-12 since their form would most likely will not hold up well for lower reps. I would not recommend any sets to failure, to much shock and at this point you need steady progression. 3 day split + cardio 10-20 min

week 9-12 work on muscle imbalances and lower the rep range to 6-10. use strict form. I would not recommend using any bands or chains, too much shock on their body for this stage. maybe one set to failure per body part. 4 day split

Goals 1-4 form is good for all basic lift and teach general concepts on food and training

Goal 5-8 understands basic progression theory and to get past beginners mental blocks

Goal 9-12 understand value of shock sets and how to prioritize lagginf body parts to create a balanced physique.

I wish someone taught me this when i was younger
 
I would spend some time out of the gym with them first. We would discuss body mechanics, physiology and such, as well as diet and nutritional concepts, theories, etc. I would be certain he had a firm grasp on these topics before proceeding.

I would make sure he was rid of all misconceptions and myths about lifting before we even stepped foot into the gym. I would also get a feel for his level of commitment and mental strength.



First week:
Learn basic movements and form. We'd go over all the right and wrong things. While doing no weight and dealing with form, he'd learn to apply all the things and terminology discussed earlier by applying them and watching and feeling his body and its reaction to different things. I'd make sure he felt the difference between good form and bad in every lift.

First month:
By now he would be seeing progress in the gym and he'd be getting use to the discipline of the right diet. We'd still be focusing on basic movements with slightly heavier, but managable weight. Begin the training ancillary muscles and stress the importance of them. While he is becoming familiar with his own body, I'm becoming familiar with his mind and how he responds to things, how hard he pushes, how much heart he really has. Hopefully this month will build a good foundation of knowledge and understanding for him to continue with.

2nd Month:
We'd be hitting Prs now and doing 1 singles and doubles. I can't say for sure if I'd do it in the second month or not(depends on the trainee), but I would be introducing slightly more complex ideas into their training and becoming very strict with their lifting speed and other variables that may be overlooked in the interest of building a general knowledge and confort level with the weights.

3rd Month:
Hopefully he's learning how to listen to his body, and how his body reacts to different things. I would introduce different training styles and options to him at this point. I slowly begin to introduce the many fun things more advanced lifters throw into their routines. By now I think he'd have a base of knowlegde that would allow me to teach him oly lifts and other more complex things. By now, he's becoming slightly obsessed with the results and the discipline it takes to get there. His wife is calling me twice a week to complain that he has been neglecting the kids and spends to much time eating and typing on elitefitness.com.


6th Month:
By now he has a solid understanding of his body and is seeing dramatic results. I would be using a training style that suited his interest at this point. I wouldn't force someone to do a certain style when they may adapt perfectly to another based on their body. By now, he should know his body enough to choose either a power, strength, or size based program, and I will simply be there to keep him on the path he chooses, not to put him where I want. His wife has finally accepted the monster we have created and calls me twice a week to thank me for the wonderful hardbody I have given her to play with. His kids proudly point out their daddy to all their friends at the public swimming pool.

Can't give statistical goals since they would be based on the individual.

Hope this made sense. I'm really tired and gonna go fall down now:sleeping: :)
 
I would try and find out how commited he/she really is before even beginning.

I have friends who always tell me they are "gonna start working out Monday!" I hear this from them every week, yet they never start. I have even offered to let them work out in my garage to save them a few bucks.

I wouldn't put much effort into trying to help train one of these guys until they proved to me that they were comitted to give it all they could. That doesn't mean they have to make it their life, but they have to give it all they can.


.02,
Joker
 
:devil:
Joker is right. Before you dedicate the time to him test him to prove his dedication to your training methods. Have him stop over and make him sand your deck, small circles. Then have him paint your fence, up and down movements only. Finally when he is about to break, make him wax your truck. :D
 
Training someone 1 on 1 is a special thing. Support, understanding, and effort all go into it. Kind of like asuccessful marriage. :)
Nothing crazy but it will give you both an idea of where he is. If he weighs 200 pounds, I would start him off @ 135 on the bench. Yes, very light but effective in the beginning. You can always go up. Remember that those tendons and ligaments have layed dormant for a long while. We don't want to stretch them too quickly!
I would definitely start slow with compound movements to test his strength;

Chest; flat, incline bench
Back; pull-ups (w/weight), bar rows, deadlifts
Legs: variations of squats to test weak points.
Shoulders; OHP, military

I would test him out the first week. Based on that its gonna go one of two ways. 1, he might quit. 2, he might realize that he really wants to do this. If he goes with 2, you have to make decisions based on how well he performs to the testing week. I know with your knowledge of fitness and the human anatomy that you can make an educated decision. In my eyes there is only one question mark with you training anyone;

You have to realize that not everyone has the same pain tolerance as you.

plain and simple, you are a monster. If I was this guy I would be happier than a pig in shit. lol I hope he realizes how lucky he is!

I can't lay out a program for someone I have never seen lift. I need to see the person actually doing the work. I hope what I said helps somewhere in your research B.

Peace
 
For a first timer like that, I don't see the point in even thinking beyond the first four weeks. Most newbies will not even stick it out that long.

I would start them on a basic routine for the first few weeks and get an idea of a) what they are capable of in terms of excercise, and b) do they have the desire/discipline to stick it out.

So I wouldn't even begin writing a six-month program for someone until I'd spent at LEAST two weeks in the gym with them first.
 
Cool question.
I agree w/ everybody; teach the basics for the first 1-4 weeks. Week 1: Squats(mon) Deads(Wed) Bench(Fri) Maybe 3-5 sets to gauge natural strength level and form. From week 2-4, continue to work on good form w/ small increases in weight and maybe start to throw in variations(such as Incline Bench, SLDL's, etc,) By the end of the first month, he/she should be accustomed to the gym and comfortable w/ the movements. After that, maybe start Dc training!:D
 
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
 
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.
 
bump for more ideas...only 11 ideas so far?????

B True
 
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
 
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
 
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.
 
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).
 
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
 
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.
 
well personally i would avoid all powerlifter movements for a while... let's face it if some guy comes in and says i wanna look like an abercrombie model rather than look like you then i am not gonna train him like me.

I would start out the first month having them do 10 minutes of warm up on cardio (whichever they prefer) then i would take them immediately into a circuit type of deal with very little rest to keep their heart rate up a bit.

after the first month gage their progress and see how comfy they are moving into more and more free weights... some people are goingto get into it hardcore like most of us here are and some will only want to do as minimal as possible.

also i would sit down and plan out their goals in detail and try and educate them on diet and such for the goals that they want being sure to explain it in words they could understand and explain the difference between complex and simple carbs and the way the work in the body and why protein i important and such.
 
I wanted to add that weak points need to be assessed, after 12 weeks, look a the squat, and see if either explosion out of the hole or lockout strength is lacking......also preach form, I worked out with a kid when I was in college and he would routinely put 20-50lbs more than he could handle on the bench press in good form and raise his ass, essentially doing a decline, so I would have another guy stand in front of him and slap him in the nuts whenever he raised his ass and I'd grab the weight, he usd less weight after that and in a few weeks was handling more in perfect form than he was when raising his butt
 
I forgot to ask are you doing this for money or are you just doing it for a friend. The trainers at my gym told me I should start training even tho i think i am too fat right now. They said 90% of your clients will be people just needing to have their hand hld and be shown proper form... they also told me if i put them through my workout they would never come back... so... keep that in mind, because I have seen your workouts LOL.
 
saint808 said:
I forgot to ask are you doing this for money or are you just doing it for a friend. The trainers at my gym told me I should start training even tho i think i am too fat right now. They said 90% of your clients will be people just needing to have their hand hld and be shown proper form... they also told me if i put them through my workout they would never come back... so... keep that in mind, because I have seen your workouts LOL.
Click to expand...

This isn't for me at all...I am just putting down a lot of my own ideas down on paper and I have some pretty decent ones about this subject at the moment.

B True
 
one of the first things i would do is get them on this board and tell them to search search search !!

the best way to get some one interested and motivated is to keep their mind on their workouts OUT OF THE GYM

i know i'm already thinking and looking forward to monday's workout, which will make me lift that more focused and intense
 
I would do this:

get their diet in check asap!

then I would do a split simlar to this:

Day 1. Squat, ham string curls, legpress, abs

Day 2. Bench, triceps

day 3. Deadlifts, pullups, bent over rows, curls

Now heres my reason:

I would start them off with JUST the bar on the big three regardless of strength level, then add weight each week, but really stress form right from day one. The other excercises would just be accessory stuff. I would keep it nice and simple. Once they have good form on the big three (the basis of any GOOD training program) they are set.

tell them when they come to train to leave the ego at the door or don't come it with. I should take my own advice.
 
b fold the truth said:


This isn't for me at all...I am just putting down a lot of my own ideas down on paper and I have some pretty decent ones about this subject at the moment.

B True
Click to expand...

just remember to take it slow at the beggining, most people quit because they try tooo much too quick and don't see results fast enough... when i started training i abused my body for years and i realize that the town whore can't sit in the front row of church overnight.
 
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