Advice on routine please

[Noxide v2]

Ok I got my test today and this is the programme I have been given.

Training days :- Monday , Wesnesday , Friday

Tuesday and Thursday I have football training so cardio can be labelled under that.

All these are to be completed 3 sets of 10 reps

Barbell Bench Press
Barbell square
Deadlift
Barbell shoulder press
Standing barbell shrug
Chin ups
Bent over dumbbell rows
Bicep curl/preacher curl
Bicep pulldown
Lateral pulldown
Incline Dumbell press
Leg extension
Leg curl

This seems to be alot to be completed 3 times a week.

I wish to gain overall strength and muscle definition.

Can you help tweak it or change it to what will be best. Any help would be great. The above programme came from a personal trainer at my local gym.

Thanks in advance

 

[MidasMulligan]

Hey Man, I agree with you in that this seems like a lot to be doing 3 times per week... or even once. There is a ton of information on these boards about routines, and my advice would be to read up on what others have already discussed. A fantastic place to start is the stickies at the top of this page. In particular the post from needtogetaas titled "Training Information Vault."

Good luck with your goals.

 

[JDid23]

way too much and way too clusterfucked.

be very careful of the advice you take from PTs. most of them are shitty in commercial gyms. What is your experience level and stats?

 

[Noxide v2]

Thanks Midas I will go and give it a read when I am done here .

Ehmm jDid I only started a few months ago so been working up the weights which I do but been very difficult mainly due to some intense routines.

My stats are as follows not the best but all have to start somewhere.

Weight - 155 pounds
Height - 187 centimeters
Bodyfat - 9.4%

And not sure if relevant but 47 press ups per minute.

Bench Press - 57 kg
Deadlift- 100 kg
Squat - 100 kg
Bicep pulldown - 80 kg
Curl - 14 kg < real bad at this and it's basic not sure if I been told the correct movement cos it can hurt joints sometimes
Barbell shrug - 85 kg
One arm rows (bentover) - 24 kg

Any advice would be great sorry for being a newbie but by the looks of it my PT not advising the best :/

 

[obsessedwliftin]

That looks crazy. If you squat, dead lift, and bench properly you cannot finish that. No way.
Read the stickies and run like hell from that idiot that gave you that.
Posted with my Droid EO Forum App

 

[Noxide v2]

That looks crazy. If you squat, dead lift, and bench properly you cannot finish that. No way.
Read the stickies and run like hell from that idiot that gave you that.
Posted with my Droid EO Forum App

Yeah I can have major problems completing it sometimes I can be in gym for a couple of hours to get it complete :/, might also explain injuries I have been getting to.

Haha think I better run never realized it was as bad as that time to get myself sorted out properly after these reactions. Put trust in the routine because of the PT degree in fitness :/.

Reading through them now, thanks for the advice much appreciated especially when it comes from those that now what they are talking about.

 

[JDid23]

Thanks Midas I will go and give it a read when I am done here .

Ehmm jDid I only started a few months ago so been working up the weights which I do but been very difficult mainly due to some intense routines.

My stats are as follows not the best but all have to start somewhere.

Weight - 155 pounds
Height - 187 centimeters
Bodyfat - 9.4%

And not sure if relevant but 47 press ups per minute.

Bench Press - 57 kg
Deadlift- 100 kg
Squat - 100 kg
Bicep pulldown - 80 kg
Curl - 14 kg < real bad at this and it's basic not sure if I been told the correct movement cos it can hurt joints sometimes
Barbell shrug - 85 kg
One arm rows (bentover) - 24 kg

Any advice would be great sorry for being a newbie but by the looks of it my PT not advising the best :/

you've come to the right place.... you're really skinny, so the big thing for you has to be altering your diet and most likely adding calories. What do you usually eat?

as far as your routine is concerned, it wasn't a total failure because you started out with squats and deadlifts; most beginners have bullshit programs with machines, so it's good you've already gotten into the habit of squatting/DLing. Also, once you decrease the amount you do each workout, your recovery will most likely be much easier. I couldn't imagine squatting/DLing 3 times a week in the same workout with such high intensity.

If i were you, i'd start out on a basic program with the compound lifts... You might want to check out rippetoes 3x5 starting strength. google it and read about it. it's basically the following 3 times a week alternating between day a and day b

Day A
Squat- 3x5
Bench- 3x5
Deadlift- 1x5

Day B
Squat- 3x5
Military Press- 3x5
BB Row- 3x5

the focus of the program is progressive overload, meaning you'll be adding weight to the bar each and every workout you do until you plateau. Therefore, you'll be challenging your muscles more and more each week, but not by that much (small increases), so you'll slowly, but steadily get stronger.

 

[Noxide v2]

Thanks again. To be completely honest my diet is shocking I really have to get it sorted out I'm a really awkward eater. But guess it's how I have ended up so skinny in the end.

A typical day I would be lucky to consume anywhere near 1500-2000 calories and if i did I wouldn't be the best calories be mostly from junk.

I have been looking at getting my diet sorted and think I am close to building a good one using small snacks throughout the day .

I will google that now seems like a lot less than I have been doing lol good thing. Progression will be good since I am a beginner every little bit extra feels like a small achievement sounds sad but that's what keeps me going lol.

Haha he did try to start me on the machines but I asked if there was an alternate :/.

Thanks again feels great that I am finally getting this sorted

 

[_cato_]

That routine the trainer gave you is a terrible routine. There's no way anyone is doing 39 sets (390 reps??) in one day without half-assing everything or staying in the gym for like 6 hours, let alone three times a week. Frankly, that's outrageous.

I'd advise you to do something like what jdid recommended, such as Starting Strength 3x a week. As a beginner you want to focus on compounds. Maybe throw in a couple sets (but not more) of pushups/pullups or an arms exercise afterward. Obviously, fix up your diet if you expect to gain muscle.

 

[wannabuildmuscle]

Start with core lifts or olympic lifts. Deadlift, squat, front squat, push press, hang clean, power clean. Do those in a 3 x 5 or 5 x 5 and you will see results in weeks. I train alot of people here, and most of them think they are badass, but when they first try to power clean or squat correctly they realize they are not that strong. Also check out the stickies above, and crossfitfootball.com has some great workouts for football players who want to excel.

 

[JDid23]

Thanks again. To be completely honest my diet is shocking I really have to get it sorted out I'm a really awkward eater. But guess it's how I have ended up so skinny in the end.

A typical day I would be lucky to consume anywhere near 1500-2000 calories and if i did I wouldn't be the best calories be mostly from junk.

I have been looking at getting my diet sorted and think I am close to building a good one using small snacks throughout the day .

I will google that now seems like a lot less than I have been doing lol good thing. Progression will be good since I am a beginner every little bit extra feels like a small achievement sounds sad but that's what keeps me going lol.

Haha he did try to start me on the machines but I asked if there was an alternate :/.

Thanks again feels great that I am finally getting this sorted

bro, take it from me..... diet = everything. when i started my training, i didn't focus on my diet at all. Yeah, i tried to consume protein when it was convenient for me, but it was never a priority. I ate whatever i want because i could still stay skinny, but my gains were definitely slower than they could have been. Now, after bullshitting my workouts an entire year of college, not focusing on my diet, and drinking copious amounts of alcohol, i've been focusing on my diet and the difference is huge.

here are some quick tips

- cut out ANY drink that isn't water or green tea. you don't want to be getting meaningless calories from soda.. soda has a shit ton of sugar (1 bottle = recommended intake for 1 day) and it's stored as fat.

- find replacements for junk food... clearly, this is easier said than done, but buy fruits/veggies that you enjoy eating, nuts (i've grown to love almonds), protein bars.. anything.

- eat breakfast... i assume you're not really eating a good breakfast because you said you only consume 1500-2000 calories per day, so start by trying to have at least 1 good food with fruit, to start at least. these include yogurt, eggs, oatmeal.. try adding cinnamon to the oatmeal if you wanna spice things up.

- eat frequently... you don't need to eat a lot at every meal, especially since you only weigh 155 pounds and are just starting out. However, if you eat frequently, you'll keep your metabolism fast. Buy snacks you can eat on the go and have at school (if you're in school)... example would be apples/peanut butter... peanut butter sandwich on whole wheat bread.

- protein after your workout..... this is a MUST!!!!! preferably a whey protein shake.. go to GNC and buy a huge thing of protein powder for between 40-50 dollars; you'll have it for at least 3-5 months... i usually lift 4 times a week and my last one got me by for 4 months.

 

[lweaver]

Slap your personal trainer in the face. Don't worry about recoil as he's probably weak as hell from following his own routine.

Stick with heavy compound lifts. Squat, deadlift, bench press, row and you'll see the mass pile on given you change your diet.

The problem with 3x10 is, you don't get the benefits of full muscle hypertrophy (if mass is your goal), nor do you get the strengthening benefits of working in the lower rep ranges. Toss it out.

 

[Balkan_x]

That PT has given you a recipe for injury - you won't be able to keep up that regime.

 

[Noxide v2]

Hey not been on in a while just read all the advice it's fantastic to get so much support and advice thanks to all.

My PT seen me do a different routine to what he had given he asked why

I said that I had went online to get some advice as I found the whole routine lengthy and did not see It helping towards any of my goals. His reply was that he went through many years of study and should no more than some internet tuff guys that probably spend there time googling there profile pics and I should listen to him over the Internet. My reply was how come in days I have able to increase my lifts more and feel a small difference. But according to him it is in my head oh well.

Maybe part of it is but man it feels much better day to day following 5x5 workout :/.

 

[lweaver]

Don't pay him another cent. Reading musclemags and doing shit-tons of isolation work, then getting a certification that any first year college student with an A&P course under their belt can pass without batting an eyelash...does not make your personal trainer (I don't use the abbreviation "PT" because that designates a physical therapist) an authority on strength training or mass building. It just means that he has been good enough at marketing himself to have you hire him.

Take what you pay him, and spend it on whole milk, whey protein and eggs. It'll be put to better use that way.

This forum is a rarity, the main goal of a lot of us isn't to look pretty or flex our muscles online, just to learn, help other learn and get much much stronger.

 

[JDid23]

Hey not been on in a while just read all the advice it's fantastic to get so much support and advice thanks to all.

My PT seen me do a different routine to what he had given he asked why

I said that I had went online to get some advice as I found the whole routine lengthy and did not see It helping towards any of my goals. His reply was that he went through many years of study and should no more than some internet tuff guys that probably spend there time googling there profile pics and I should listen to him over the Internet. My reply was how come in days I have able to increase my lifts more and feel a small difference. But according to him it is in my head oh well.

Maybe part of it is but man it feels much better day to day following 5x5 workout :/.

lol what an idiot. at the rate you were going with all the intensity/volume, you would have burned out in a few weeks. nobody, let alone a beginner, should be doing that sort of routine. it probably would have affected you in other areas of your life such as school/work.

the increase in your lifts says it all.



and yea weaver, this forum is a rarity. there are other reputable forums such as wannabebig.com, but it's rare that people come across them at a young age. i have so many buddies from college who all go on BB.com, and to be able to distinguish between the bullshit/good advice on there is virtually impossible