Not Convinced Gym Programme will give me results

unregged.

Hi everyone, I'm new here. I Have being a long reader for months and some of the advice given here is excellent so I was hoping you could be ever so kind to help me out.

Basically I just want some tips and advice on my programme which I am posting below. I have just joined a gym with the intention of toning up and bulking. I hope to build up my biceps and triceps and my chest. I also want to gain about a stone but not just fat.

I just don't seem convinced that this programme will give me any results? I mean everything is ONCE a week, and Friday only takes 20 minutes to do.....

My Stats:

Male
6ft 1
83 KG

The Suggested Programme:

MONDAY

Chest Press 3 X 12
Incline Press 3 X 12
Chest fly 15 12 10
Dumbbell Press 3 X 12

Bicep Curl 3 X 12
Concentration Curl 15 12 10
Incline Bicep Curl 3 X 12

TUESDAY

Cardio: Threadmill 30 minutes

Abs with a medicine Ball

WEDNESDAY

Shoulder Press 3 X 12
Frontal Raise 15 12 10
Lateral Raise 15 12 10

Prone Row 3 X 12
Lat Pull Down 3 X 12
Row 3 X 12

THURSDAY

Cardio: Threadmill 30 minutes

Abs with a medicine ball

FRIDAY

Tricep Kickback 3 X 12
Tricep dip 3 X 12
Tricep Extension 15 12 10

SATURDAY

Cardio 30 minutes Threadmill and abs

SUNDAY

Rest.

DIET

Well lots of birdseye chicken burgers and beans.
About 3 litres of full fat milk and 3 protein shakes.

AlphaMale 3OO

You're right. You won't make much progress without heavy leg work. Add Squats and Deadlifts in there on separate or the same days. Drop the kickbacks and adding a lunge variation would also be beneficial. The rest of the upper body work is standard beginner stuff and looks ok but no need for all those biceps variations. Drop those damn chicken burgers too. Their poison.

dave80

unregged. wrote: »

Hi everyone, I'm new here. I Have being a long reader for months and some of the advice given here is excellent so I was hoping you could be ever so kind to help me out.

Basically I just want some tips and advice on my programme which I am posting below. I have just joined a gym with the intention of toning up and bulking. I hope to build up my biceps and triceps and my chest. I also want to gain about a stone but not just fat.

I just don't seem convinced that this programme will give me any results? I mean everything is ONCE a week, and Friday only takes 20 minutes to do.....

My Stats:

Male
6ft 1
83 KG

The Suggested Programme:

MONDAY

Chest Press 3 X 12
Incline Press 3 X 12
Chest fly 15 12 10
Dumbbell Press 3 X 12

Bicep Curl 3 X 12
Concentration Curl 15 12 10
Incline Bicep Curl 3 X 12

TUESDAY

Cardio: Threadmill 30 minutes

Abs with a medicine Ball

WEDNESDAY

Shoulder Press 3 X 12
Frontal Raise 15 12 10
Lateral Raise 15 12 10

Prone Row 3 X 12
Lat Pull Down 3 X 12
Row 3 X 12

THURSDAY

Cardio: Threadmill 30 minutes

Abs with a medicine ball

FRIDAY

Tricep Kickback 3 X 12
Tricep dip 3 X 12
Tricep Extension 15 12 10

SATURDAY

Cardio 30 minutes Threadmill and abs

SUNDAY

Rest.

DIET

Well lots of birdseye chicken burgers and beans.
About 3 litres of full fat milk and 3 protein shakes.

You need leg work and more back work, try the following:

Day 1:
Bench Press
Incline Dumbbell Press
Dips

Barbell Curls
Hammer Curls

Day 2:
Squats
Leg Press
Lunges

Standing Calf Raises
Seated Calf Raises

Day 3:
Militrary Press
Dumbbell Press
Side Laterals

Lying Extensions
Pushdowns

Day 4:
Deadlift
Chins
Rows
Pullovers

Barbell Shrugs
Dumbbell Shrugs

unregged.

AlphaMale 3OO wrote: »

You're right. You won't make much progress without heavy leg work. Add Squats and Deadlifts in there on separate or the same days. Drop the kickbacks and adding a lunge variation would also be beneficial. The rest of the upper body work is standard beginner stuff and looks ok but no need for all those biceps variations. Drop those damn chicken burgers too. Their poison.

Thanks to you and dave for your responces. However what does squats and deadlifts have to do with upper body? I know they seem very important but are they a must?

BobbyOLeary

unregged. wrote: »

Thanks to you and dave for your responces. However what does squats and deadlifts have to do with upper body? I know they seem very important but are they a must?

Are they a must? Yes. Heavy squats and deads will give you, along with strong ass legs, a good strong back and forearms. They also pack a big neurohormonal punch so they will help increase growth factor levels, leading to increased muscle growth.

Transform

mother of jesus what a junk program!!

If you really have been an avid reader of this forum then the 1ST exercise in your program should be squat/deadlift, then chins, bench/dips and stop using a terrible split program.

Lay out complete diet and if you put up chicken burgers and beans again your going to get a slap for that (where is the veg, fruit, oats, lean protein, good fats etc)

corkcomp

Transform wrote: »

mother of jesus what a junk program!!

If you really have been an avid reader of this forum then the 1ST exercise in your program should be squat/deadlift, then chins, bench/dips and stop using a terrible split program.

Lay out complete diet and if you put up chicken burgers and beans again your going to get a slap for that (where is the veg, fruit, oats, lean protein, good fats etc)

+1 especially on the diet bit .. holy crap!!
try having porridge, every kind of fruit + vegetable you can (different ones each day), olive oil and nuts ... chicken, beef and turkey (lean) and yes beans too!

davyjose

3 x 12 of pretty much any exercise is not going to help you put on a stone of muscle either. So go heavier with lower reps. Also "Chest Press" sounds alarmingly like a weight machine. Get off these as much as possible. Bench, pulls and the leg work the lads describe above are what you should be doing..... IMO

unregged.

dave80 wrote: »

You need leg work and more back work, try the following:

Day 1:
Bench Press
Incline Dumbbell Press
Dips

Barbell Curls
Hammer Curls

Day 2:
Squats
Leg Press
Lunges

Standing Calf Raises
Seated Calf Raises

Day 3:
Militrary Press
Dumbbell Press
Side Laterals

Lying Extensions
Pushdowns

Day 4:
Deadlift
Chins
Rows
Pullovers

Barbell Shrugs
Dumbbell Shrugs

Thanks Dave, but my trainer insists I do 3 days weights only. Not that I am following him now. I like the look of that programme and might get down to it.

To be honest I'm thinking of scrapping my original programme as well its rubbish ain't it.

Guys doing my cardio 30 minutes 3 times a week on off days is ok isin't it? Its just I have high sugar levels and at risk form diabetes and I use interval training to interfere with my insulin function if you know what I mean so I need the cardio in there.

unregged.

Transform wrote: »

mother of jesus what a junk program!!

If you really have been an avid reader of this forum then the 1ST exercise in your program should be squat/deadlift, then chins, bench/dips and stop using a terrible split program.

Lay out complete diet and if you put up chicken burgers and beans again your going to get a slap for that (where is the veg, fruit, oats, lean protein, good fats etc)

Thanks Transform

Sorry for my ignorance but can I ask what you mean by a terrible split programme?

How many days a week should I squat/deadlift, and do my chins, bench/dips?

MargeS

davyjose wrote: »

Also "Chest Press" sounds alarmingly like a weight machine. Get off these as much as possible.

I've read here that free weights are better than machines for balance, etc. As someone who is interested in been leaner and more toned, I use a lot of machines - are they really that bad?

kevpants

unregged. wrote: »

Sorry for my ignorance but can I ask what you mean by a terrible split programme?

How many days a week should I squat/deadlift, and do my chins, bench/dips?

He means a program where you concentrate on one bodypart per session.

As regards how many days, what works for you? 3 or 4? This isn't rocket science at all so don't worry that if you do the wrong thing on the wrong day it makes a difference, it doesn't. If you are challenging yourself by always adding little increments of weight and you're getting Squats, Deads, Chins, Bench and Dips in every week you'll do ok.

I can't believe your trainer gave you a tricep day!

BossArky

MargeS wrote: »

I've read here that free weights are better than machines for balance, etc. As someone who is interested in been leaner and more toned, I use a lot of machines - are they really that bad?

Free weights require you to use additional muscles to stabilise a weight. This is why they are considered superior.

think about holding a dumbbell over your head. You need to stop it falling right, left, forwards and backwards... whilst pressing it up and lowering it down. On a machine you don't have to worry about the backwards, forwards, right, left movement.

If you want to get lean you need to burn fat and build muscle. Free weights do this better than machines which limit you to one plane of motion and stress a muscle from just one angle.

the drifter

im in shock here..a tricep day thats brillaint!!!!!

as echoed above by transform getting bigger is not down to either training or eating its a combination of both..

there are plenty of BULK diets on the web but bones of it can be found here http://www.boards.ie/vbulletin/showthread.php?t=2054886861

As for the program again echoing what the lads said dont shy away from the big three lifts...sqaut bench and deadlift... there the "core" excuse the pun of most weight programs...

It may take a couple of weeks of adjusting to get the Diet and Weights program adjusted correctly but stick with it

i57dwun4yb1pt8

hi, I dont come here often , must look in more often
listen to what these guys are saying

im not a huge body builder dude , would love to have that commitment
but im still fit and strong , and well shaped ( so im told )
5 10, 86 kg

my two cents is this
I am full vegetarian - diet is a lot of carb, nuts , fruit , beans , oils, veg etc.
no meat , fish or dairy bar a whey shake .

I train twice a week , tuesday and friday , 45- 60 mins weights - 40 mins cardio afterwards .
( cross ski trainer - full level , or running 10kph ,

I use bars and dumbells only + dip bench , no machines ,

I train low reps, 4-5 sets as heavy as possible to handle for 3 sets for me - (after lighter warm up set )
and middle set is always using the next weight goal to go for in the rack , to shock the muscles to think for the future .

right after training i drink a large whey protein shake and fresh orange juice , and I have a shake every day .
( it just provides that bit extra for me in my diet )

I dont bulk up fast , but I instead steadily gain strenght and size on a monthly basis .
no need to isolate and trim when you want to build size and strenght .

works for me very well, you dont need to isolate anything bar biceps i guess , you only need to do big overall body exercises
as stated above , hard leg work , and back work makes your body decide to get bigger overall .
i dont do abs if at all, cos the rows, and squats do it automatically .
triceps is all covered by bench press , military press and dips .

if you train with big movements , heavy , with small recoevry breaks , and have a good diet , you will grow very well.

you can isolate and concentrate once you get big enough and storng enough to work on what you have achieved.

just my experience- so listen to what the people above me have said - it works well .

good luck, its well worth the effort.- but it takes alot of discipline and commitment .