Help me help my mate (friend)

[makod]

My friend just called me up and basically said Jason bro i want to get big.

So my reply was ok il come over tonight and we will write out a plan.

I made sure that he knew he would need to eat and we will work out his brm/diet tonight.

As for the weights he lives in a unit with my other mate so they dont really have room for a bench press but they do have a set of light dumbells.

His stats would be about 70kg 5'9 18yo.

The only workout plan i can think of is a whole body type workout 4 days a week just until he gets enough of a body base + money to sign up at the gym. Also what about the 300 workout??? I can download that for him if it would be useful...

Mon Thur
Dips 3x10
Pushups 3x10
Shoulder press 3x10
Situps 3x10

Tue Fri
Bicept curls 3x10
Tricept extentions 3x10
Rear delts 3x10
Squats 3x10

[FireGuy]

Getting with only a set of light DB's probably is not going to happen. Chins are about the only bodyweight exercise that you may add some mass with. Dips maybe as well but thats about it.

[makod]

What can i suggest to him?

[xlxBigSexyxlx]

gym membership

[makod]

Ill make sure he understands that a gym is going be inevitable if he wants to get anywhere.

He's never touched weights and just starting out. He's a typical stoner that doesn't leave the couch. He's called me and asked me what to do to put on some weight.

I give him a 50% chance of doing this and giving up in a month.

He has no base. I would have thought doing some excersises at home for a bit would be the right way to go to start off.

[eatrainrest]

he could start right at the gym.. get him on a diet and good training regime.. personally if hes had no resistance training experience id have him experiement wiht a circuit routine in high rep range 3x weekly for like 8-12 weeks as an introduction to exercose than start to lower rep ranges/change up to a 3-4 day split based on goals

[makod]

ok il lay it out to him.

If he says he wants to start out at home what should i say?

[T-MOS]

ok il lay it out to him.

If he says he wants to start out at home what should i say?

say, GOOD LUCK !!

and if he really is a STONER, then he isn't gonna follow through anyway

[eatrainrest]

if he says home that means hes gnna get high and sit on the couch.. im not a fan of home gyms because its so easy to just skip it because who the hell wants to workout when there home? home is the resting place... peopl eneed and incentive to get out and compete with others.. yes thats right... get a workout partner and compete, and youll have the best workouts..

[makod]

thanks all. I was a bit worried as to what i should say to him. I've got a pretty good idea on what to put him on diet wise.

[Tigershark]

gym membership

x2..

[jbm]

^^x3...

[Lfs2shrt2bsml]

x4
.....................

[DSM4Life]

^^x3...

[Matt]

^^x1

[DSM4Life]

^^x1

repost

[ghettoboyd]

if he says home that means hes gnna get high and sit on the couch.. im not a fan of home gyms because its so easy to just skip it because who the hell wants to workout when there home? home is the resting place... peopl eneed and incentive to get out and compete with others.. yes thats right... get a workout partner and compete, and youll have the best workouts..

although you make good points about home gyms, the gym is not so for everyone. i work out at home by myself and love it.the equipment is always available,theres no one to bug me for a spot.i listen to my tunes and because im never waiting i am able to keep up the intensity. i realize in this dudes case its probably hopeless but just thought id throw that out there.

[DSM4Life]

although you make good points about home gyms, the gym is not so for everyone. i work out at home by myself and love it.the equipment is always available,theres no one to bug me for a spot.i listen to my tunes and because im never waiting i am able to keep up the intensity. i realize in this dudes case its probably hopeless but just thought id throw that out there.

^^x3...