Advice for a friend - Weightlifters

what he wants is a good strength training routine

this is a good one...

workout A
Squats 3x5
Bench Press 3x5
Deadlift 1x5

Workout B
Squats 3x5
Military press 3x5
bent over rows 3x5

3 times a week alternate from workout a to be, e.g monday-A wednesday-B friday-A Monday-B etc

this is the mark rippetoe's routine, it is a proven to work method.

 

good info relentless, and tell your friend eat well supplements are not necessary for the beginners, tell him not to read flex,musclemag and all the other mags, just read up on strength programs and eat lots of good natural food, ps- him saying he doesnt want to get too bulky shows how new he is, you dont get bulky unles you have the genetics for it and work your ass of year after year,i swear people must think two months in the gym and they will look like john cena if they over do it

 

why do 6 days a week, its been proven to be overkill for natural trainers, why not go 3 or 4 times get better results and have more free time?

 

Most people who want to work out six days a week do so because they think it's easy. Tell your friend to actually push himself and lift something heavy and see if he wants to go 6 times per week then.

 

i am not a fan of split routines for natural trainers full body or upper lower split at most is optimal for the quickest results, i lift 3 days a week a 5x5 madcow program, i am exhausted after the sessions from the heavy compound exercises,

 

MIK 3 days is enough, if he really wnats to workout for 2 days tell him to do some HIIT or something.

 

Echo all of the above advice - lifting for 6 days straight is pointless, and could actually hinder his progress. The Rippetoe program above is perfect, the alternative to this would be the Starr 5x5. If he wants to hit it six days on the bounce, I would hit the weights Mon-Wed-Fri and do gpp and core work on the off days - he can even throw in the odd set of curls if that's his thing, but the basis of his program should follow the above advice.

 

Same, 5x5 is great IMO. I went from a month ago struggling to squat 95, to doing 140 last night with ease.

 

"this guy" is YOU