Help w/ Weight Routine for 46m and 13m

Add in some deadlifts and farmers walk.

How much do you know about strength and conditioning? It doesn't seem like a lot. And by no means am I trying to be rude or disrespectful. You put down a very basic and terribly programmed lifting routine. Get your son a strength and conditioning coach. There is bound to be some kind of S&C gym around where you live. Do not go to some box gym and get a "personal trainer" if this is something you're serious about. Your son is coming to an age when his physical development ceiling will be made. Not reached mind you, but made. Get him some good coaching. With that comes programming and guidance/education on how to perform those lifts.

Hope this helps.

quote:

---

My kid just started going to the gym with me and so far I have him just doing what I have done over the past few years 1-2x per week.

Bench 3 x10
Machine Fly 3 x 10
Tricep Pressdowns 3 x10
Bicep Curl 3 x 10
Lat Pull 3 x 10
Shoulder Press 3 x 10

I get my cardio/leg work from 100+ miles on the bike every month.

Thinking I should maybe change it up for my son? Any ideas?

---

does he play sports?

and both of you need to go through a novice linear progression

your program is terrible for pretty much everything and everybody so yea you should change it up

surprised you havent had shoulder issues with your lack of balance.

My son does springboard diving and getting pretty dedicated to it. Still hasn’t really hit puberty yet.

I know I need to probably get him a dedicated routine for his sport but it is pretty niche.

As a 46 yr old man what do I need to be doing 1-2 days per week. Squat and deadlift are a no go for me with my back, had to quit doing them a few years ago.

quote:

---

As a 46 yr old man what do I need to be doing 1-2 days per week. Squat and deadlift are a no go for me with my back, had to quit doing them a few years ago.

---

I’m 54 and had a herniated disc since college and squats/deadlifts…once I got the form right…eliminated my back pain. Glutes and hamstrings do a lot to correct lower back alignment and when is stand up now I can feel everything including my back engaging and doing its job. I did a lot of RDLs to work into it. I’m not moving a ton of weight but am at my max for 3x5.

I’m with you on days though…..I can do 3 days pretty easily but when I try 4 days I feel ragged out after a couple of weeks.

Make squats and deadlifts a serious goal if you want to fix your pain. Get a 45 degree or adjustable back extension and start strengthening your back. In the meantime do bulgarian split squats, light RDLs, heel raised squats, and hip thrusts until youre able to do regular squats and DLs. Get your form right.

Figure out what's causing your back pain. For me it was hip mobility and turning off my glutes. Some people it could even be as far down as ankles. Fix that too

Getting on a plan like the one's suggested will change your life. 3 days a week at about 45 minutes a day is all it takes.

Plus, teaching your kid proper form and showing him what a real strength plan looks like will set him up for a lifetime of success.