new training program

[gavin]

ok after seening a new personal trainer at my gym a bloke this time ladys [SIZE=-1]no offence this guy throw away my fullbody routine and said it was shit he has put me on this routine

monday chest and arms
tuesday back shoulders
wendsday legs
thursday rest
friday chest and arms
saturday back shoulders
sunday legs
monday rest
well you get the picture now


ok for the chest i do
incline press first then 3x10
flat dumbbell press 3x10
then pec flys and 3x10
machine pec or cable cross over 3x10

then for arms
precher curls 3x10
dumbbell curls 3x10

now for back
chinups
tbar rows 3x10
dumbbell rows 3x10
deadlifts 3x10

shoulders
shoulder press 3x10
lat rear raises 2x10
bent over rows 2x10

legs
legs extension 3x10
leg press 3x10
squat 3x10
ham curl 3x10
calves 3x10

ok there is my new routine better then that other crap i was doing
so what do you guys think
[/SIZE]

 

[Josh_GTiR]

No triceps in the arm workout?

What are your goals? Do you have a good diet?

 

[gavin]

opps sorry missed out triceps yeah there is a tricep workout just forgot to ad it. my goal is to build muscle y

 

[Kyle Aaron]

What reason did the PT give for saying that your full-body routine was "shit"?

 

[Josh_GTiR]

I asked what your goals are so we can get an idea of what you want to achieve. Have you been lifting for long? Do you have a good diet?

 

[The Hulk]

That's alot of work if you are training as a natural and intensely.
6 days/week of weight training would burn out alot of trainees in a short period of time in my opinion.

 

[gavin]

That's alot of work if you are training as a natural and intensely.
6 days/week of weight training would burn out alot of trainees in a short period of time in my opinion.

if you seen what i was doing before i was in the gym for nilly 2 1/2 hour now only 45 to hour ive been doing weights for about 10 weeks now i use to do weights when i was younger i did it for a couple of years then stop wish i didnt i think my diet is pretty good i stay away for sat fats and sugars

 

[gavin]

What reason did the PT give for saying that your full-body routine was "shit"?

because i was doing way to much full body three times a week

 

[CaT_SPeW]

because i was doing way to much full body three times a week

i'd like to see said "full body" routine. can you post it up?

 

[Kyle Aaron]

He could just cut down on the exercises and sets... 3 exercises can cover the whole body, 3-6 sets each. He's getting you to do 14-18 sets a session, 84 sets a week, that's not nothing. Plus 18 different exercises are hard to keep track of.

What's your bodyweight, and what are your lifts for bench press, overhead press, deadlift, squat and power clean or barbell row?

Often people do split routines pretty early in their lifting career, it's not always the best idea. Spending the first year or two focusing on the basics is often a good way to do things.

Or do you get bored by simple routines? Many PTs make routines more complicated so that people will stay interested and keep with them, since there's no use offering the perfect workout if the person won't do it.

 

[PTC]

Without seeing your program Gavin, its hard to comment, but for comparison, I get 4 clients at a time through a full body workout in under an hour, and finish off with 5-10 minutes of cardio.

A full body workout should consist of 4-6 exercises, how many were you doing.

A vertical press, horizontal press, vertical pull, horizontal pull, deep knee bend and a quick lift. Some kettlebell complex at the end and your done......literally.

 

[gavin]

flat bench press
incline peck flies
45 degree leg press
leg curls
latpulldowns
seated rows
shoulder press
upright rows with ezy bar
tricep with rope
dumbell curls
ezy bar curls
seated crunches
3X10 on all work outs so 36 sets all up

 

[CaT_SPeW]

flat bench press
incline peck flies
45 degree leg press
leg curls
latpulldowns
seated rows
shoulder press
upright rows with ezy bar
tricep with rope
dumbell curls
ezy bar curls
seated crunches
3X10 on all work outs so 36 sets all up

i hope thats not your original "full body" workout...

 

[Kyle Aaron]

Yeah that is heaps, 12 exercises and 36 sets.

You can do full-body in 3 exercises in half an hour if you go hard, an hour if you rest a lot; or up to 6 exercises in an hour if you really want to slam your muscles.

But 12 different exercises in one workout for a person in their first year or so is too much, either you'll tire yourself out halfway through and the second half of the workout is wasted, or you'll spread it out over 2-3 hours and don't you have a life outside the gym?

I dunno, man. The PT is on the spot and talks to you so they'll have a better idea of your capabilities, whether you're likely to be bored on a simple routine or overwhelmed by a complicated one, etc.

But me, I'm not going to do a split routine until I can do lifts like,

bench - bodyweight for a few reps
squat - BW x1.5 for a few reps
barbell row - BW x1 for a few reps
chins x20
and so on

until then I am still just building my basic strength.

But let's look at it from the other way. What is the purpose of the split routine? It's there because the person works their muscles with such intensity, they need more than a day or two's rest - maybe three days, or even a week. If you (say) do chest on Monday, is it still sore on Friday? If so, maybe you need a split routine. But if by Wednesday it's fine, then you can train it again.

 

[PTC]

Gavin, I feel for you, I'm not sure which program is worse, the original "full body" or the split routine.

I hope you dont stop lifting out of frustration before you finally work out that both programs are poor.

Good luck big fella.

 

[taporsnap]

Try this

Hey guys, how we all doing?
Why are you doing a small muscle group one day then the large muscle group the next day using the small muscles? The larger muscles won't get the full benefit if your arms are burnt out from the previous day. Keep it simple with the majority of exercises being compound movements, in my opinion you can't build good functional muscle with pec flys and tricep kickbacks. Who's gonna have bigger triceps? Someone who does kickbacks and cable extensions, or someone who benches 400 pounds? If you want to build muscle keep the reps low, go hard and heavy and leave it all in the gym. Do it with good form and technique and you don't need to go 6 times a week. You build muscle while you rest, not in the gym. This shouldn't take you any more than half an hour and realistically your body will be fried by then anyway. If you're in there too long your body shuts down and you won't enjoy the workout and you won't be building muscle anyway. Eat well, rest plenty and train hard.
You can do what you like at the end of the day, but if you want to do a comparison give yourself 6 weeks of your current routine take a photo then try this routine for 6 weeks and take a photo. If you eat, rest and train hard you will be lifting heavier weights and you'll be much bigger. All exercises are 5 x 5 with 3 working sets. Do your warm up, then 1 set of 50% of the weight you'll use for 5 reps, then 1 set of 75% of the weight you'll use, then 3 working sets max at 5 reps. I also suggest you get a training partner if you don't already have one. 3 days a week and you can do it a couple of ways:

FIRST WAY

DAY1
Squats
Dead lifts
Bench press
REST
DAY2
Squats
Wide grip pull ups (weighted if you need, motorbike grip)
Incline bench
REST
DAY3
Squats
Rows
Overhead press
REST
REST

SECOND WAY

DAY1
Squats
Dead lifts
Stiff legged dead lifts
REST
DAY2
Wide grip pull ups
Rows
Close grip reverse grip chins
REST
DAY3
Bench
Over head press
Dips
REST
REST

Good luck, and happy lifting. Let us know which one you enjoy most, and let us know which one works.