Do you think this is too much in a workout?

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davidjr74

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Just a couple of weeks ago, my little brother got involved into weight training. He is only benching 40 pounds at 10 reps which is pretty low IMO, but everyone has to start someone. He really wants to blast his bench up. His goal is to max 100 pounds on Christmas day. I decided to help him out and I devised this workout for him on Mondays. Tell me if it is not overtraining:

Monday: Chest, Triceps
Chest;
Flat Bench Press: 4 sets of 10, last set till failure
Decline Bench Press: 3 sets of 8
Dumbbell flys: 3 sets of 8
Push-ups: As many as he can do. Usually he gets about 2.

Triceps;
Tricep Dips: he usually gets around 4, and I have him do 3 sets
Skull Crushers: 3 sets of 10
Close grip bench press: 3 sets of 10
* I wanted to add the tricep push down, but we don't have the equipment

On wendsdays he does his back/biceps, on Fridays he does his shoulders/legs.

Does this workout look okay for him or would it be too rough?
 
Personally, I'd have him do a simple full-body workout with just squat, bench, and bent-over row at the core, three times a week. Simple, and it'll let him focus on what's important. Change variations, and change the set/rep now every 4-6 weeks. I'd probably start with 4x12 (or more sets) to get those neural adaptations down. Bring the rep range up and down over the months, but come December, have him down in the 3-rep range and get him psyched for pushing as much as he can.

No going to failure, there's no need for a beginner to do it. It's a tool - but not necessary. Have him finish the sets with good form, and when he reachs the top of the rep range, increase the weight.

If he squats and eats, he'll grow like a weed.
 
1. how old is he?
2. yeah that's too much. he's new, so Timmy is spot-on with full body workouts 2-3 times a week, mostly compound exercises like squats, deads, benchpress, military press and pull ups. barbell rows, calf raises too. VERY LIMITED use of isolation moves like curls and tricep stuff. and working the abs.

have him do that at least 2 months before he starts splitting body parts onto separate days, even then I'd do a push/pull split for another couple months at least.
 
malkore said:
1. how old is he?
2. yeah that's too much. he's new, so Timmy is spot-on with full body workouts 2-3 times a week, mostly compound exercises like squats, deads, benchpress, military press and pull ups. barbell rows, calf raises too. VERY LIMITED use of isolation moves like curls and tricep stuff. and working the abs.

have him do that at least 2 months before he starts splitting body parts onto separate days, even then I'd do a push/pull split for another couple months at least.
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He will be turning 14 in a week.
 
Nick Gagnon said:
Make sure he gets plenty of soy, too.

Also, make sure doesn't eat too much protein, it's bad for his kidneys.
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1. There is research on both sides of the story for soy. It's best to avoid it until there is conclusive evidence to it's safety/threat.
2. Cite a research piece saying too much protein is bad. I've seen two people cite there is no research proving that, one of them a doctor. The closest is someone who's kidneys were already damaged couldn't process protein, but protein wasn't the cause.
 
You should hold your tongue Nick. Newf is correct in suggesting higher reps for an un-developed boy. The last thing a 14 year old should do is aim for one rep maxes.

I think 25 reps is probably too high, other than for push-ups and other bodyweight exercises, but 12-15 is what I'd suggest too. nothing in the 4-6 rep range, that's for sure.
 
malkore said:
You should hold your tongue Nick. Newf is correct in suggesting higher reps for an un-developed boy. The last thing a 14 year old should do is aim for one rep maxes.

I think 25 reps is probably too high, other than for push-ups and other bodyweight exercises, but 12-15 is what I'd suggest too. nothing in the 4-6 rep range, that's for sure.
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Yeah i would work in the 12-15 reps most of the time but an active recovery session using 1x25 for 4-6 excercises is a great way to backoff and its also a good way to help burn fat. Monday's session could be 4x6, Wedesday's 3x12, Fridays 1x25 for instance.
 
I gotta give a +1 on the 12-15 rep range. His age aside, I don't think it's very safe for beginners to be testing their max's like that. They can easily hurt themselves...especially someone at 14.
 
i dont think its too much i personally do alot more than that but i think the easier the workout the better it is.
 
newf said:
Yeah i would work in the 12-15 reps most of the time but an active recovery session using 1x25 for 4-6 excercises is a great way to backoff and its also a good way to help burn fat. Monday's session could be 4x6, Wedesday's 3x12, Fridays 1x25 for instance.
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ahh, I know nothing of active recovery type training. but I am starting to branch out in my knowledge, since I've primarily learned strength and body building type core techniques.
 
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