Routines

[Dave01]

As of now I'm doing a 5 day a week split. I'm considering swapping it to a full body routine. Anyone know any good ones that focus on muscle gain?

Also my little bro who's 15 wants to start lifting. Is this old enough? I've read that the body doesn't have enough testosterone to build a good amount of muscle at this age. Should he start at 17 and maximise his noob gains when he's older. Maybe have him focus on losing fat and getting fit for now? If he does start now (or at 17) what routine would be best to maximise his noob gains?

Cheers

[bass]

answer to your second question, yes he can lift. i have 14 and 15 year old sons and both lift weights, but very light and simple exercises, once they are 17 then they'll go heavier...its good to start them young, keep them out of trouble!

[PurpleOnes]

Also your 15 year old brother can lift weight, but not heavy weights, because it may slow your brothers growth.

Mostly compound movements, pushups, chin ups. Make sure your brother knows good form ,

so he will have less problems in future.

[t-gunz]

didnt it get proved that heavy weight training does NOT stun growth?

[bass]

didnt it get proved that heavy weight training does NOT stun growth?

its debatable, there is no real scientific proof either way, personally i don't believe it affects growth, but more concerned about injuries for that age than anything else.

[Dave01]

What routine would be best to start him out on? I was thinking full body of:

Barbbell incline press 3x8
Deadlifts 1x5
chin ups 3 sets
Military press 2x10
Dumbbell Rows 2x8

But I don't know what to add for legs. Bad form on squats can hurt you lower back and I don't want that to happen. Maybe bodyweight lunges?

And I'd possibly add push-ups or Chest Dips too for 2-3 sets. What do you think of this? He wants a routine that 100% focuses on mass. Is this suitable for him to reach his goals?

Also for nutrition I'm going to have him follow these rules:

3500 calories per day from clean good foods
1.5 g protein per lb of bodyweight
a min of 5 fruit or veg a day
3-4 litres water
and to spread it over 4 meals

and allow him 2 cheat meals per week but with 2 sessions of cardio for 20-30 mins a week to keep fat off.

Any help would be great thank you

[PurpleOnes]

Well If you know good form try to teach him. I would suggest maybe leg press , but really watch that your brother doesn't lockout hes knees.

Well routine should be like for basic strength, something simple. Also if you really want to teach your brother squat form , I would suggest box squats and then take the box out and focuse on normal deep squats.

Make sure that your brother gets some vitamins and omega-3 capsules , just for health.