new workout

[sothex]

so i talked to my trainer and i told him i was trying to throw on a lot of bulk as fast as possible and he hooked me up with the following:

it's a basic two day split routine something like

day 1
bench press
machine flys
3xmax pushups

military press
rear delt db flys
rear delt cable crossover

tricep pushdown

day 2
squat
leg press
dead lift

lat pull-down
t-bar rows

bicep curl

NOW.. the rep/sets works as follows:
first set you do a comfortable set of twelve, and then with no rest you add more weight and do your max, no rest more weight do max amounting to a total of 4-5 sets for each excercise.

what do you guys think? bear in mind my goal is to gain as much weight as possible as soon as possible.

 

[beerdrinker]

what do you guys think? bear in mind my goal is to gain as much weight as possible as soon as possible.

How much weight you gain is 100% dependent upon your diet.

I'm not sure I follow the sets. Are you saying that for 4-5 sets you do 12 reps of light weight and then a max single?

 

[AEKDB]

Why do trainers always prefer cables and smith machines? Keeping the same theme from above:

day 1
bench press
Dumbell flys
military press(weighted dips every other workout)
Squat


day 2
dead lift
Power clean (power snatch every other workout)
Weighted Pullups (Bent rows every other workout)
Cheat curls

I assume by day 1 and day 2 that you are only taking one day off between workouts. If so you will want to keep the number of different lifts limited but with maximum impact (full body lifts) in order to recover. I would also suggest heavy day 1 and 2 with the next day 1 and 2 being a lighter day. Stick to a 5x5, 3x3, or other similar rep/set scheme.

 

[MsBeverlyHills]

Why do trainers always prefer cables and smith machines? Keeping the same theme from above:

day 1
bench press
Dumbell flys
military press(weighted dips every other workout)
Squat


day 2
dead lift
Power clean (power snatch every other workout)
Weighted Pullups (Bent rows every other workout)
Cheat curls

I assume by day 1 and day 2 that you are only taking one day off between workouts. If so you will want to keep the number of different lifts limited but with maximum impact (full body lifts) in order to recover. I would also suggest heavy day 1 and 2 with the next day 1 and 2 being a lighter day. Stick to a 5x5, 3x3, or other similar rep/set scheme.

agreed! if you told your trainner you want to "throw on a lot of bulk as fast as possible" & he told you to do machine flyes & cable crossovers- fire your trainer!! LOL

 

[sothex]

no the workout scheme is two days on and one day off.
i think the whole idea behind his workout was the set scheme which i will clarify:
set 1: a comfortable set of 12 reps
and then with no rest you add more weight and
set 2: as many as you can
and then with no rest you add more weight and
set 3: as many as you can
and then with no rest you add more weight and
set 4: as many as you can
and then with no rest you add more weight and
set 5: as many as you can

but this is just what he told me to do. i have had my doubts about his plans in the past, but i ususally tweak them a little and roll with it. i kind of like aekdb's workout from above but i got to wonder... is 5x5 actually whatsup? what is the advantage of doing 5x5 versus something like 3x10? and furthermore, is this wacky pyramid thing with no rest that my trainer wants me to do legitimate? if anyone knows the answer to all of these questions i would appreciate it alot.

 

[AEKDB]

Do I think the 5x5 is the end all of rep/set schemes? No, I do not. But, it is simple and has been tried by many with great results. I do not see anything wrong with 3x10. For most of us the object is to gain size but the long term goal is strength. The scheme recommended by your trainer will have you tired out by the time you start lifting the heavy weight. Pyramid schemes work as a small part of a well planned training routine, often to change things up.

 

[beerdrinker]

I think the biggest thing missing is a plan for progression. If you do n weight this week, will you do n+5 next week? What are the weight intervals between each ramping set? Do you know what you should be lifting for your top set 10 weeks out? I do.

 

[thebadguy54]

Why do trainers always prefer cables and smith machines? Keeping the same theme from above:

day 1
bench press
Dumbell flys
military press(weighted dips every other workout)
Squat


day 2
dead lift
Power clean (power snatch every other workout)
Weighted Pullups (Bent rows every other workout)
Cheat curls

I assume by day 1 and day 2 that you are only taking one day off between workouts. If so you will want to keep the number of different lifts limited but with maximum impact (full body lifts) in order to recover. I would also suggest heavy day 1 and 2 with the next day 1 and 2 being a lighter day. Stick to a 5x5, 3x3, or other similar rep/set scheme.

This looks waaaay better then what your traininer gave you.

You wont get huge doing rear delt cable crossovers and machine flys.

Squats, Deadlifts, Shoulder presses, cleans, pull-ups, benches etc. make you huge... ditch the machine stuff... it's garbage

 

[solarclimax]

Why do trainers always prefer cables and smith machines? Keeping the same theme from above:

day 1
bench press
Dumbell flys
military press(weighted dips every other workout)
Squat


day 2
dead lift
Power clean (power snatch every other workout)
Weighted Pullups (Bent rows every other workout)
Cheat curls

I assume by day 1 and day 2 that you are only taking one day off between workouts. If so you will want to keep the number of different lifts limited but with maximum impact (full body lifts) in order to recover. I would also suggest heavy day 1 and 2 with the next day 1 and 2 being a lighter day. Stick to a 5x5, 3x3, or other similar rep/set scheme.

Don't do powercleans unless you have some experience, good form is needed.

This routine is better than the 1 your personal trainer advises, only i would say do pendlay rows instead of powercleans.

I'm thinking your best bet is to read through the training stickies and familiarize yourself with the intermediate 5x5