Beginner weight routine and nutrition for a teenage lad?

[stargazer30]

So the smelly teenager has decided it wants to come to the gym with me.

I had figured I'd start it off on a leg day and that would be the end of it but to my surprise he completed 1hr of leg torture and despite having trouble with stairs today he made it back for a shoulder session too and even seems to like the gym!

But how to train him seriously? I do a 5 day body split intermediate routine which is going to be no good for him. My first though was stronglifts 5x5 but he just isn't strong enough yet. He can't OH press a 20kg Olympic bar yet and struggles to balance it when benching. Deadlifts he can't flatten his back and I didn't want to try him on a squat yet until that lot is fixed. Any ideas for a basic teen routine to build some basic strength before moving onto the big main lifts?

Also nutrition is going to be a problem. Being a teen he eats 100% crap. Doesn't like chicken, doesn't like nuts, doesn't like protein shake or cottage cheese. I need to get some protein into him somehow but not sure how.

[Jefferson Steelflex]

From a nutrition perspective, I'm not sure it's that critical at his age but I agree it's all about habits. What about eggs, milk, cheese, beef, ham, lamb, peanut butter, etc.?

The 5x5 is a good goal because it's built around the main exercises, so probably best to start on bodyweight stuff like press ups, pull ups/chins, lunges/squats and once he's happy with the movement and can do a few sets then just slowly up the weights using dumbells or even machines just to get used to the muscle doing a bit more. Too many youngsters want to be benching 100kg inside a month and that's only going to end one way.

[popeyewhite]

stargazer30 said:

Any ideas for a basic teen routine to build some basic strength before moving onto the big main lifts?

There must be some machines in your gym. Set him up for a while on a circuit of 5-10 machines, set of 8-10 on each, three circuits. Build up some neural adaptation and some weight training knowledge before the free weights and heavy compounds.

stargazer30 said:

Also nutrition is going to be a problem.

Unlikely at the moment. He'll have enough t and growth hormone running round his system he could grow on kebabs.

[stargazer30]

popeyewhite said:

stargazer30 said:

Any ideas for a basic teen routine to build some basic strength before moving onto the big main lifts?

There must be some machines in your gym. Set him up for a while on a circuit of 5-10 machines, set of 8-10 on each, three circuits. Build up some neural adaptation and some weight training knowledge before the free weights and heavy compounds.

stargazer30 said:

Also nutrition is going to be a problem.

Unlikely at the moment. He'll have enough t and growth hormone running round his system he could grow on kebabs.

Yeah that's what I've done this week, machines and some dumbbell free weight work.
Lets hope so, he doesn't seem to like anything with protein in it except beef and eggs.

[ORD]

He presumably weights naff all, so how about getting him to do plenty of press ups (with good form) and pull ups? If you cannot master your bodyweight, you're setting yourself up for injuries messing about with barbells.