Call Me Coach

I got friends that are thinking of building muscle so that by the end of the school year they can be buff. One wants to do it, I think, for fun. But the other one wants to do it for lacrosse because that is probably one that you really need to be a juggernaut and brute for because of the way it's played. So one of them has free weights, the other one, one who wants to do lacrosse, has a free weight. I was telling them the ways that they should use the weights. And I can't emphasize enough how you don't do the same motion, which in turn works the same muscles, every day and how you're supposed to rotate the motions where you work 3 different muscles every week twice. I know from experience because for about 1 year straight I used the same free weights everyday doing about 100 lifts with them and my muscles never got bigger. Towards the end they actually started to get softer. The only problem is they don't have a bench-press  This resulted in me telling them other things to do with the free weights so that they still do stuff daily. I've only told the routine to one of them so far though, the other one is working on getting a bench-press so I don't want to get him started on something just to stop before it benefits him. Basically my friend is working his biceps and forearms two of the days, shoulders and muscles in your arms used to pull two of the other days, and muscles in the chest area the other two. That leaves him one day to relax. I explained to both that they need to do running or biking everyday, before lifting, to get their heart rate up and it makes lifting easier. The one with more weights is interested in losing weight. I haven't told my lacrosse friend yet, but he should do sit-ups to help strengthen his abs and push-ups to warm-up and on break days to keep muscles toned. If I wanted to I could also have them work their gluts with leg-lifts and scissor kicks with the former considered being a bitch. Now as to diet I don't think it matters that much. All they need to focus on taking in on the days that they do workout is more sugar which provides energy, then protein and iron to build muscle and blood flow. And most importantly, on break days to make sure they don't overeat which makes some of what they do counterproductive  I can say that the hardest part of lifting weights I've had isn't the weights, because I pace myself, but the appetite. For example for the past three days I haven't been feeling well so I made them a break from lifting and I ate about 5 meals worth everyday.