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the three big lifts

jbthumper

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I have a friend of mine that is just getting into lifting and wants nothing but strength along with a little size. His other friends have him doing several sets of many diff. exercises. He told me his mind/schedule seem to wonder away after about 35 mins in the gym. I suggested he just go in for awhile and work with basically three one exercise workouts

Workout one
just bench

Workout two
squat

Workout three
dead (maybe rack deads) and pull downs (pull ups if he can do them)


I know that maybe one assistant exercise per workout should be added.


Lets say in theory he just did the one exercise per workout.
a few warm up sets and then three low rep/high load sets

He should see some good gains and growth off these for the first six months or so, would you not think?

His other friends are saying he would go no where without more exercises/ or time spent in the gym.

I already know that from my studies and experience this will hold true but showing him what others (outside his other friends) feel on it.
 

D BO

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Yes he will see results from your chosen program if all he is worried about is strength but I would add one or more exercise at least in each of those said workouts if it was me. I have always found bodyweight exercises a great way to boost total body strength and core stability to handle the strains that come with strength training.

Here are some I highly recommend for him to add throughout workouts
Push-ups, pull ups, dips, decline crunches or hanging leg raises, roman chair lifts, burpees and or jump knee tucks.

All of these will add nice strength to his frame and total body controlle. They will also add an explosiveness to his 3 basic lifts along with a bit more endurance.

Just what i would do though.
 

Racepicks

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I would suggest the 5-3-1 system by Jim Wentler. Go to Elitefts.com and search under E-Books. I don't think your friend will be disappointed.
 

HOTROCKS

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Dedication is the key no matter what your goals are .
 

rubiconman500

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Have him look up a Sheiko weight lifting program.
If the program is followed it will definitely help with gaining strength.
I ran sheiko a few months ago and liked the strength results.
 

triathloncoach

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He is brand new to lifting

He's going to respond to any reasonable program if he puts in the effort. And those three lifts will give him the best foundation to build from. Yeah, adding a few extra exercises would be beneficial. But not really necessary for a gym newbie.
 

tabascotk

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I wonder

how strong are these friends he's taking advice from? I see a lot of younger guys giving advice to their newbie friends, and they're lucky to weigh 150lbs soaking wet.

I agree with the others that those three along with an accessory would be good.

Oh, and Racepicks, it's Wendler. Spell the guys name right, I think he earned it.
 

Racepicks

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how strong are these friends he's taking advice from? I see a lot of younger guys giving advice to their newbie friends, and they're lucky to weigh 150lbs soaking wet.

I agree with the others that those three along with an accessory would be good.

Oh, and Racepicks, it's Wendler. Spell the guys name right, I think he earned it.
Yeah, thanks Bro!
 

jbthumper

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a few of the guys are pretty strong, two of them have been on cycles on/off for years. they just have you need a ton of sets and ton of exercises to grow idea. I have seen amazing strength gains of my own by cutting down the exercises and sets then focusing on gaining from there. thanks for all the input and letting him see that I am not nuts.
 

waynaferd

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Google a 5x5 routine.

I did the advanced (not beginners) and did squats 3x a week, deads once, flat bench 2x and incline once on a 3 day split. It is quick and easy, and there's a spreadsheet you can download to get all your weights for each week. Works well!
 

rubiconman500

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Google a 5x5 routine.

I did the advanced (not beginners) and did squats 3x a week, deads once, flat bench 2x and incline once on a 3 day split. It is quick and easy, and there's a spreadsheet you can download to get all your weights for each week. Works well!
5x5 program is how i started gaining strength years ago.
Id recommend that program to.

Is he crunched for time or just cant stay focused longer than 35 minutes?
 

animalsd

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5x5 or 5-3-1, both good strength programs

His diet is really the difference of whether he gains weight or not.
 

jbthumper

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he just cant stay focused for longer than that. the bug to stay hasn't bitten him yet. I am going to show him the programs suggested and see if he likes them. I have done 5x5 for a little while in the past and liked it.
 

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