T Nation

Helping Train A Newbie

Well, I’ve got a friend who’s inspired to start working out. I need some advice on the best program to start him off with. I’m using CW’s TBT. Do you think this might be a good program for him to start with? I guess I’m getting ahead of myself, let me give you some info on him:

  1. mid thirties

  2. leans toward mesomorph, or I should say I think he would, as he has never weight trained before.

  3. body fat I’d estimate (haven’t measured yet) at 15%

  4. he used to box when he was younger, however his trainer forbid him to weight train as he said it would make him “muscle bound”!

  5. he still plays basketball once or so a week–sometimes for a couple of hours at a time.

  6. in fact, he has a chronic knee injury from the basketball. I’m not sure of the exact nature of the injury. He does have less lateral stability, strength, in one of his knees.

  7. essentially body recomposition.
    A) Add muscle mass untill a sufficient level is reached while minimizing fat accumulation.
    B) He has expressed the desire for a high level of mucularity.

2)Decrease body fat levels periodically

  • He will be using a single (5 cap) serving of Mag-10 Legacy.

*So, what do you think would be a good program for a COMPLETE novice?
*What would you suggest in the way of nutrition articles that are geared toward someone who literally doesn’t know a protein from a carb? Some sort of a fairly comprehensive, yet not overwhelming, intro article.

Thanks for all the help!


As for training I say just nail the basics at first use each traiing session to dedicate to really nailing one BIG movement. Concentrating on form. Deads, bench squats rows, chin etc. Do this for a while before worrying about a more advanced and structured program.

As for nutrition start here:

7 Habit

Once again nailing the solid basics and slowly progress to these:

Foods That Make You Look Good Nekid
The Carbohydrate Roundtable, Part 1&2

Fat Roundtable I&II

Massive Eating

T Dawg 2

Dont overwhelm them, keep it simple and slowly add things in.

Hope that helps,


thanks for the help!