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Just started training my 13 year old brother

  • Thread starter Thread starter slobberknocker
  • Start date Start date
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slobberknocker

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He'll be 14 in a month, and he's going to play 8th grade football in the fall. So I started him on a very basic, rudimentary routine, focusing on compound movements with good form. Actually, his routine is almost the exact same as mine, except I have him doing more reps at the moment in order to build up his tendons and ligaments, and to help him learn the form.

MON
deadlift 2x10
bent row 2x10
powerclean 2x10

WED
bench 2x10
incline 2x10
military 2x10

FRI
squat 2x10
leg curls 2x10
abs 2x10

No belt, no equipment. I want him to build a strong core. And I have him keeping a lifting journal, so he can focus on gradually increasing the weights once he's achieved 10 reps at a given weight with satisfactory form.

We just got done with his first workout. He's a pretty strong kid for his age. He's 5'7 1/2, 140 lbs, and lean. I think he's probably a mesomorph, so he should grow like a weed.


Just though I'd share. ;)
 
The lifting journal is a great idea, especially at that age. He'll love seeing his numbers go up :)

One thing though... leg curls?

This kid is the luckiest 13 year old alive. Great work slobber!
 
I know I know. I actually kinda like leg curls though, even though they're isolation. I guess I could have him doing GM's instead. I used to do those all the time, but stopped because, well, they were getting too heavy. I was up to like 345 or something and they started making my hams feel real funny. Mighta just been my form though.

What do you think, scrap the leg curls for GM's? Might have to do that.
 
Scrap the leg curls and get the most bang for buck that you can... You've got plenty of options:

GMs, SLDs, Romanian deads, GH raises...
 
Well it's a good way to take advantage of the testosterone and GH secretions...I don't think they'll ever be as high as they are now...
 
Zander1983 said:

This kid is the luckiest 13 year old alive.
Click to expand...
No shit. My god...I'd be a monster by now if I had slobber's help back then.

I started lifting when I was 14, and didn't get serious until I was 16. I consider the first few years pretty much a waste of my time. I overtrained, did crappy lifts, ate like a mouse, and had little guidance...and no real knowledge outside of muscle magazines.

Your bro will be a badass.
 
I don't want him doing any pulling on Fri because he has plenty of that on Mon. So maybe I'll just go with GM's. Hmm.....
 
I did hams today. I do both SDL and curls, because I can't seem to hit the hams well enough with just SDLs.
 
slobberknocker said:
I don't want him doing any pulling on Fri because he has plenty of that on Mon. So maybe I'll just go with GM's. Hmm.....
Click to expand...

Got a GH raise machine at your gym? No pulling there. Better than leg curls :)
 
Thaibox said:
No shit. My god...I'd be a monster by now if I had slobber's help back then.

I started lifting when I was 14, and didn't get serious until I was 16. I consider the first few years pretty much a waste of my time. I overtrained, did crappy lifts, ate like a mouse, and had little guidance...and no real knowledge outside of muscle magazines.

Your bro will be a badass.
Click to expand...


Yeah I'm real excited for him. He's actually going to benefit from his beginner's gains, unlike most of us who had no clue what we were doing, lol.
 
slobberknocker said:



Yeah I'm real excited for him. He's actually going to benefit from his beginner's gains, unlike most of us who had no clue what we were doing, lol.
Click to expand...

Aw come on, benching four times a week got me to 135lbs for reps and everybody in the school gym thought I was a monster! :D
 
Ha ha, I'd still consider myself lucky to train with slobber (the lifter, not the shit that comes out of my mouth while I eat). Keep us posted on your bro, bro! :)
 
Zander1983 said:


Aw come on, benching four times a week got me to 135lbs for reps and everybody in the school gym thought I was a monster! :D
Click to expand...


Haha I remember those days. I remember the first time I saw anyone bench 2 plates. I was absolutely awestruck, lol.
 
Is he talkin shit to you yet? lol

Lucky brother you got.

Keep his head screwed on straight though, that stuff can get to you and you can take the wrong path if you let it.
 
Nice! Nothing like having your own personal trainor at that age. If he sticks with it and listens to you, he will be a monster. :D

-sk
 
Session looks great, should be interesting to see how he gets on against his mates at school who start to get sessions out of Muscle and Fitness over the next couple of years.

One thing that is missing that I wish I had started and kept up from an early age when my body weight was lighter is Chins. They are so hard to add once you are heavier… (well that’s my excuse anyway :D )
 
Sure thanks for asking. His form is flawless on everything. Cleans were the hardest for him to figure out, but he's got the idea now of snapping it with speed, etc.

His numbers have consistently risen on EACH successive workout. His squats and DLs are both around 125 for 10's, with flawless form. He's really excited for when he gets to lift a plate on each of those. Bench is around 75-80 for 10s, can't quite remember. Again, flawless form.

He's having a blast. He looks forward to his workouts. He works really hard, but he enjoys it too, which is the main thing. If he has fun, then he'll stick with it for a long time.

He's also been getting bigger. He's gained about 2-3 lbs per week consistently since we started this. I'm real proud of him.

:)
 
Last edited:
That's excellent. The fact he's enjoying it so much reflects well on you.

I assume he's keeping a journal? I can't fathom starting at 13 and having all my numbers down from the very beginning. It would be amazing to look back at...
 
slobberknocker said:
Sure thanks for asking. His form is flawless on everything. Cleans were the hardest for him to figure out, but he's got the idea now of snapping it with speed, etc.

His numbers have consistently risen on EACH successive workout. His squats and DLs are both around 125 for 10's, with flawless form. He's really excited for when he gets to lift a plate on each of those. Bench is around 75-80, can't quite remember. Again, flawless form.

He's having a blast. He looks forward to his workouts. He works really hard, but he enjoys it too, which is the main thing. If he has fun, then he'll stick with it for a long time.

He's also been getting bigger. He's gained about 2-3 lbs per week consistently since we started this. I'm real proud of him.

:)
Click to expand...

That's awesome, man. Keep us updated on his progress.:)


Joker
 
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