What kind of a split and paramters do beginner’s work well with?
I have a friend who asked me to design him a program. He’s an ectomorph in every sense of the word, and hasn’t touched a barbell in his life, but now wants to get bigger.
I think newbies benefit more from high rep training, so I was thinking about four weeks of an HST type program (15 reps for two weeks, then 10 reps for two). Basically, full-body three days a week high rep but low volume training. Something really simple that wouldn’t have him overtraining. Then move into and undulating periodization scheme to bring his strength up. Maybe ABBH or something similar.
Any suggestions? Should I just forget about all the isolation stuff that HST incorporates and get him moving heavy weights with the basic compound movements?