well my brother wants to have a six pack and gain some muscle. and since he is new it is going to take a while to erase the b.s that has been fed to him about bodybuilding. such as high reps mean a toned bbody and to much meat clogs your arteries. but hell learn in time. now i was going to start him on warboss simple starting routine but the problem is he cant even squat the bar. so I wanted to know what type of modifications or new routine I can put him on in order to build his strength to start squatting and get him as close to a decent physique as possible by june in time for his prom.
we started today and i tried to modify it myself.
elliptical 10 mins
declined situps 2x10
DB lunges 15lbs in each hand 3x10
leg press 20lbs on each side of the machine 3x10
stiff legged deadlift with a smaller bar 2x10
hyperextension 3x8
seated calf raise 2x10
His stats are 6ft 150lbs 16 to 18% bodyfat. <-- body fat is just a rough estimate.
Im guessing he wants the whole brad pitt fight club look as everyone else. but I want to lower his bodyfat and increase his strength.
I will use the sample starting diet by effort. and make him eat 1.5g of protein per lb.
any help is appreciated.
we started today and i tried to modify it myself.
elliptical 10 mins
declined situps 2x10
DB lunges 15lbs in each hand 3x10
leg press 20lbs on each side of the machine 3x10
stiff legged deadlift with a smaller bar 2x10
hyperextension 3x8
seated calf raise 2x10
His stats are 6ft 150lbs 16 to 18% bodyfat. <-- body fat is just a rough estimate.
Im guessing he wants the whole brad pitt fight club look as everyone else. but I want to lower his bodyfat and increase his strength.
I will use the sample starting diet by effort. and make him eat 1.5g of protein per lb.
any help is appreciated.