Critique my workout

OscarMcBeans

Hi guys,

Long time lurker on the forum and it's been a great help. Thanks a mil.

Anyway, my goals are to bulk and to gain weight. I'm a 25 year old male, weigh 69kg and I'm 5'10''. I met a fitness instructor at the start of January to make a programme. I told him I'd be able to hit the gym 3 times a week. After assessing my weaknesses (hamstring mostly) he put together a programme which looks like this.

Day 1

Split Squats
Hamstring Curl
Leg Press
Back Extension

Day 2

DB Bench Press
One arm row
Incline Hammer
DB French Press

He said it was just to get me started and after maybe 5 or 6 weeks we'd go through it again and start on deadlifts, full body squats etc...I've been doing it for around 4 weeks now (but I only make it to the gym once or twice a week) and it's been going grand.

Anyway, my circumstances have since changed and I've a new job in a new city so can't use that gym anymore. The one I'm currently using charges a good bit for an appointment and cos money's tight and my schedule is busy I'd planned to just power ahead with the above work out until things have settled in my new job. My question is, would it be alright to just continue with that one for the next 2 months or so (2 days a week, sometimes only 1) til I have a session with an instructor or should I just put a new one together myself? It's a nice simple routine which is going quite well. But some people have told me I need to doing deadlifts, squats etc. to make serious gains.

My diet's pretty solid. Lots of protein, fruit and veg (and milk!!) and no junki If you think it's necessary I'll post up a typical day's diet.

Would be interested in your opinions. Thanks for reading!!!

Transform

yes post diet in detail.

Program is fairly ok and if you are increasing the weights and getting stronger week on week then all is good.

What is your current weight on bench and one arm rows?

I would play with the rep ranges also e.g. instead of 3 x 10 do 4 sets of 6reps.

Are deadlifts/squats going to get you to where you want to be quicker - yes i would say but the main thing is get stronger and please put a chin up in there somewhere

OscarMcBeans

DB bench press is at 16 kg (each hand) 3x12 and one arm row is 22.5 kg 3 x12. I've made progress with all the exercises and increasing the weight but I'm struggling to up the weight with the DB french press. is this normal?

Typical diet would be

breakfast: bowl of cereal (all bran or alpin) or bowl of natural yoghurt with mixed nuts. Whey shake

pre-lunch snack: few pieces of fruit, apples and bananas mostly

lunch: chicken breast sandwich on wholemeal bread + soup

pre-gym I'd have a few bananas, post gym whey shake with water

dinner: stew/stir fry/pasta dish with plenty of veg

evenings: I'd snack on nuts/cheese on toast/baked beans and have a whey shake with milk before bed

I think the frequency is alright but the amounts I'm eating is too small but it's hard to keep eating when full. Any tips on how to increase appetite!

thanks a mil

jumpin_macflash

try get protein every meal, drinking milk is a good way to do this. drinking milk is just a good idea full stop, drink more.

id start with the squats and heavier lifts now tbh, nothing gives more bang for buck than heavy squats. look up starting strength for a simple effective workout. but more of the barbell compounds for a start if you want to get bigger and stronger.

in fairness your FI says the best thing for weak hams is leg curls and two quad dominant exercises once a week. should tell you something.

OscarMcBeans

Thanks for the reply but I'm not sure I get what you mean with your last sentence?

Transform

OscarMcBeans wrote: »

Thanks for the reply but I'm not sure I get what you mean with your last sentence?

he means that there are two exercises that hit your thighs and only one exercise for the hams - balance it out or just drop the leg press and put in a GHR, straight leg deadlift

Colm_OReilly

Starting Strength and a Gallon of Milk a Day would be a good one for you. To bulk, you must eat.