Please help, 2 part help request for weight training

[wango]

To make this simple I have a 2 part request for some advice and guidance...The first will be for me and the 2nd for my 14 year old son.

Part 1: I'm 49, 6 ft 220 lbs and have been pretty inactive several years. Needless to say I am soft and out of shape.
I have been involved in sports most of my life previous to this period of inactivity so I always did enjoy the challenge of competition and hard work.
I have purchased some free weights, dumbbells, a bench (can incline and decline)...My goal is to lose some weight yet get stronger and tone up. I have read so much material here my head is spinning to be honest. I don't even know where to start other than tell you all that I have been doing some basics and realize I am weak, out of shape and need a little guidance in both a solid yet simple workout routine with the equipment I have, some diet advice and what if any over the counter supplements would help me in my quest?


2nd part: My son is 14, he is 5'10", 170 lbs and wrestles and is currently playing JV football. He practices 5 afternoons a week but would like a lifting program to prepare him for wrestling season come November without suffering burnout during the current football season. We would greatly appreciate any advice regarding this as I don't want to burn him out yet I want to help him given the fact HE is eager to get stronger BUT given the fact he is only 14 I want to be careful with a lifting program...Any youth trainers out there with some good advice?
Thanks for all of your help in advance!!

Wayne

 

[wango]

Anyone?

 

[moya]

for your son to get stronger, i would ONLY have him use heavy compound moves (squats, deads, rows, millitary press, cleans etc)... the ammount of work he puts in should not drive him past exhaustion, but it should still be intense... have him start very light, but within 5-6 weeks he should get the form down and be ready to start adding weight... but remember DIET IS EVERYTHING... what i would have him stay away from would be isolation/bodybuilder moves (curls, extensions, lateral raises etc...) that have little effect on strength and are more for looks...
i would have him squat twice a week... maybe somthing like this...
mon
squat 5x5
bench 5x5

wed
deadlift 5x5
clean 5x5

fri
military press 5x5
squat 5x5
keep it simple with proven strength building exersises...


for yourself... read the training vault sticky above and look into the 5x5 program... and dont worry about supplements yet, get yourself going with a good diet and routine and then in a few months think about asking that question again... at this point they are only going to help you accomplish what you can do on your own...

 

[ExtraMile]

To make this simple I have a 2 part request for some advice and guidance...The first will be for me and the 2nd for my 14 year old son.

Part 1: I'm 49, 6 ft 220 lbs and have been pretty inactive several years. Needless to say I am soft and out of shape.
I have been involved in sports most of my life previous to this period of inactivity so I always did enjoy the challenge of competition and hard work.
I have purchased some free weights, dumbbells, a bench (can incline and decline)...My goal is to lose some weight yet get stronger and tone up. I have read so much material here my head is spinning to be honest. I don't even know where to start other than tell you all that I have been doing some basics and realize I am weak, out of shape and need a little guidance in both a solid yet simple workout routine with the equipment I have, some diet advice and what if any over the counter supplements would help me in my quest?


2nd part: My son is 14, he is 5'10", 170 lbs and wrestles and is currently playing JV football. He practices 5 afternoons a week but would like a lifting program to prepare him for wrestling season come November without suffering burnout during the current football season. We would greatly appreciate any advice regarding this as I don't want to burn him out yet I want to help him given the fact HE is eager to get stronger BUT given the fact he is only 14 I want to be careful with a lifting program...Any youth trainers out there with some good advice?
Thanks for all of your help in advance!!

Wayne

Ill give you a more detailed answer later because I have to go, but Im 15 and Iv been lifting properly for about a year, my log is on this board if you wana check that out. When I was a beginner and in my first months of training I got good results following this program -

Workout A:
Squats 5x6-10
Deadlifts 3x6
Chins 4xnear failure
Dips 4xnear failure

Workotu B:
Flat BB Bench 5x8
Pullover 3x10-12
BB Row 5x8-10
Bradford Press 3x8

I then rotated them doing 3 workouts a week so week 1 would be workotus A,B,A then week 2 would be B,A,B

You dont have to follow exactly that but the point Im making is keep it very simple, include squats, deadlifts, benchpress, bent over rows and some form of military presses, then add in 2 or 3 assistance things. Using only two workouts worked because it kept the exercises to a minimum and I could concentrate on getting stronger on only those.

And btw, good choice on buying only weights and a bench instead of some machine multigym crap!

 

[wango]

Thanks for the replies so far, good stuff and very helpful when it comes to my son...I like the work that will help him with his strength and power, the cosmetic aspect right now isn't a concern for him.