young teenage girl looking for training routine

[Maximum6]

I have a friend that is

`16yrs old
`5ft (barely)
`85lb

Well she wants to gain weight. The diet part I'm gonna start her off with 1.75x bw on protein and 3.5x bw on carbohydrate.
Of course I'll slowly start her off since she is new.

However I do not know how to train a girl. People say train the same as guys.

I'm doing a P/RR/S routine , and I don't believe she can handle that as a beginer.

Plus the fact that she has NO gym membership and we'll have to rely on a garage gym that a friend of ours has, and using basic "park" exercises using bodyweight.

any tips ? cause this is going to be a tough one...never trained anyone that doesn't go to gym

[thsfootball]

Not trying to be rude, but i really dont think any girl that age will stick with a set diet like that. That is just from experience, even 99% of highschool guys wouldnt stick to a diet plan even if they knew it would pack on muscle. Never know though, good luck

[Maximum6]

I know what you mean, I have trained a few people , most of them don't stick to it because they have no will power or commitment.

But hey there are a few who does so I'm not the one to judge who is and who isn't.

I'm glad to help someone in need when they ask.

[beckie]

I think the key to training a teenage girl is to give her guidelines rather than a really strict plan and follow that up with some positive encouragement when she achieves small things within those guidelines. When I first started weight training back at 16-17 I found this to be a strong factor in my adherence. Encourage her to eat a bit more protein and ensure she eats both before and after exercise,once she starts getting used to that,you can add in a bit more food generally.
As for training,you are right,the P/RR/S system is too advanced-I would suggest you start her off with circuit style training to get her used to weights and of course that gives her cardio benefits. Press ups,bench dips,crunches,curls,rows,lunges,step ups,plie squats etc will probably be a good place to start.
What equipment is avvailable in the garage gym?

[beckie]

And I'm sure you know this,but be careful not to give her too heavier weights especially on legs as her growth plates have not fused yet.

[Maximum6]

in the garage gym

- basic flat bench, inc. bench, dec. bench set up
- barbell and rack for barbell
- ez bar
- dbs 5-35lb ?
- pull up/dip/leg raise apparatus
- treadmill
- bike

[beckie]

circuits would be good with this kind of set up-you could do alternating upper vs lower body as that will give her a cardio as well as muscle workout. or you could superset upper and lower body and put 5-10 min of cardio in between each superset.
Has she played any sports before this?

[Maximum6]

one problem i see with the cardio is that she has a very fast metabolism. In my eyes, I would say she looks normal, but she wouldn't mind gaining to 95lb or so.

Would circuit training be good? I was thinking about maybe only doing cardio once a week for her as its hard for her to gain any weight.

[beckie]

Well it could be a starting point kind of like a periodisation-do 2-3 weeks of circuits then 4 weeks of weights. If you keep the cardio short and intense it shouldn't hinder her weight gain too much.
OR maybe 3 workouts a week 1 x circuits and 2 x weights. She still needs to do some cardio to keep her fitness levels up though. If she even just increases her carbohydrates she should still put on some weight.

[mrbeefy]

Ok.......now.............

since Younblood is on Work/Vacation/Sabbatical...I'll chime in..:

16 Year Old female "friend"? Hmmmmmmmmmmmmmmmmm

;D

[cuts280]

Here is a great program to build the foundation :

1 Squats

2 Dumbell Leg Curl

3 One Legged Calf Raises

4 Bench Press

5 Barbell Rows

6 Military Press

7 Barbell Curl

8 Close Grip Bench Press

9 Crunches

10 Leg Raises

Done thrice a week.

2-3 sets of 12-15 reps. Concentrate on perfecting the form and the technique. Don't neglect other factors like full range of motion, feeling the muscle, progressive overload etc. Combining this with a well balanced diet and proper rest she should see some good improvements over the period of time. Good Luck.