Not this kid, he is a 103 lbr. I actually have been doing diets and water manipulation for wrestlers for years, but for those who need to come down. Next year he will be one of those types.....but for now we need a bit of quality size.
It is not supplements that should be your main concern, it is training and eating lots of healthy food.
Stick to compound lifts only.
Squats or Deadlifts
Chins or Close-Grip Pulldowns
Dips or Bench Press
Overhead Press/Military Press
1 set to failure each in that order once every 5-7 days. Where I say "or" do NOT have him do both, only one of those. Do not add more movements.
Have him use a weight that will cause him to fail between 6-10 repetitions.
Have him do 1 warm up set with half the working weight for half the reps he will aim to accomplish in the working set.
He will gain strength and muscle size at maximum rate, as long as he eats lots of healthy food and drinks tons of water.
Have him journal everything.
He should always record everything he can in a journal. Write down
1) the date,
2) bodypart(s) trained that day,
3) the movement(s) utilized that day,
4) weight used for each movement, and
5) the amount of successfully and perfectly completed reps for each movement with that weight.
Additionally, he can write additional notes, such as "Increase 10 pounds and aim for 8." It's good to have goals and give yourself expectations. Belief goes a long ways especially in weightlifting.
Ensure progression. The journal literally tells you what you need to do. If you're only able to complete less reps with a certain weight than you aim for, for instance, you'll know next time to either take it down, cut down on volume, or frequency. If you're losing strength, you'll know you need to either do less work
during your workouts or allow more rest
between your workouts.
IF YOU'RE GAINING STRENGTH YOU'RE ON THE RIGHT TRACK.
