Lifting program - Advice

Danger781

Friend of mine sent me this program, but I'm thinking it's a bit too much for a noobie like myself.

I'm also assuming I would need to be taking supplements to support the program too..

Monday - Chest/Shoulders/Triceps

Incline barbell or deumbell press - 2 sets of 5 - 8 reps

Flat Barbell or dumbell press - 2 sets 0f 5 - 8 reps

Wide grip Dips - 1 Set of as many reps as you can (once this gets to easy you can buy a deipping belt to add weight.

Seated Dumbell Shoulder Press - 2 sets of 5 - 8 reps

Side Lateral Raises - 2 sets of 10 - 12 reps

E-Z bar Skull Crushers - 2 sets of 8 - 10 reps

Cable Rope push downs - 2 sets of 8 10 reps


Wednesday - Legs and Abs

Barbell Squats - 2 Sets of 5 - 8 reps

Straight Legged Deadlifts - 2 sets of 5 - 8 reps

Leg Press - 2 sets of 5 - 8 reps

Standing Calf Raise - 2 sets of 10 - 12 reps

Seated Calf Raise - 2 sets of 10 - 12 reps

Lying Leg curl (hamstring) - 2 sets of 10 - 12 reps

Weighted decline Crunches - 2 sets of 15 - 20 reps

Leg Raises - 2 sets of 15 - 20 reps


Friday - Back and Biceps

Deadlifts - 2 sets 5 - 8 reps

Barbell Rows - 2 sets of 5 - 8 reps

Wide grip over arm pull ups - 2 sets - as many reps as you can

Dumbell Hammer Curls - 2 sets of 8 - 10 reps

Cable curls - straight bar - 2 sets of 8 - 10 reps

Dumbell concentration curls (off a bench or a preacher bench) - 2 sets of 8 - 10 reps

What do you guys think? Should I try this or a smaller program?

Danger781

I've just looked into the P90x program. Working out from home leaves me with no excuse. Whereas my gym is a 6km cycle away, which will be even worse during those hot summer days.

Suggestions?

cmyk

Danger781 wrote: »

Friend of mine sent me this program, but I'm thinking it's a bit too much for a noobie like myself.

I'm also assuming I would need to be taking supplements to support the program too..

What do you guys think? Should I try this or a smaller program?

If you've little or no training experience then yes it's a shortcut to injury.

Danger781 wrote: »

Suggestions?

Whichever promotes the best consistency. What is your goal? Fat Loss?

gymsoldier

I love the way theres more bicep exercises then tricep, classic

Danger781

Fat loss mainly. I know that requires cardio and diet. Diet isn't much of a problem, I can stick to it when I'm exercising regularly.

It's just deciding what program to start with, and HomeWorkout vs. GymWorkout..

TimeToShine

2x5 on isolation exercises? Rubbish.

Also, if you're new to weightlifting then that is a stupid routine. Your workout plan should consist mainly of compound exercises, Squats, Deadlifts and Bench press. If you insist, you can add in some isolation exercises but those 3 should really have you working flat out as long as you maintain proper form and steadily up the weights. Make sure you ask someone how to do them or watch good instructional videos.

Danger781

So just stick to the standard 'Starting Strength' program? :rolleyes:

TimeToShine

Danger781 wrote: »

So just stick to the standard 'Starting Strength' program? :rolleyes:

Yes, but of course that wouldn't involve bicep curls to get you big muscles so the womenz in the club start eyeballing you, am I right? It's quite obvious you're not going to take anyone's advice unless they say your workout is top notch and you should keep doing it. However, it's ok. There's nothing wrong with having one exercises for your shoulders and 3 for your biceps. Nothing wrong with having 6 leg exercises and 2 for your abs, etc etc.

Not trying to be a dick but look for a proper routine developed by professionals who know what they're doing rather than taking the advice of a friend who's a bit bigger than you.

Danger781

I came here looking for feedback because of the fact that I know little to nothing about what makes a program good or bad. Friend recommended it, so I thought I'd ask people who know more about this stuff. Thanks for assuming that Im too arrogant to take advice though. Appreciate it.

Anyway I think I'm pretty much set on either starting strength or P90x. Anyone got opinions on either one? My main goal is weight loss and P90x seems to have a fair bit of cardio exercises in the program from what I've seen. Do you think that would be more suited to my needs? Or should I begin the starting strength program and alternate between cardio and strength?

cmyk

TimeToShine wrote: »

It's quite obvious you're not going to take anyone's advice unless they say your workout is top notch and you should keep doing it.

Easy Tiger, I don't see any evidence of that in this case. No one has offered the OP any alternative yet. We've all just said to ignore a bad routine that he was given, it seems he's taken that on board.

TimeToShine wrote: »

Not trying to be a dick but look for a proper routine developed by professionals who know what they're doing rather than taking the advice of a friend who's a bit bigger than you.

Again, the deliver of this information could have been a bit more subtle but advice is good, if you're set on the gym, find a decent trainer to put a programme together for you and give you some proper instruction.

Danger781 wrote: »

Anyway I think I'm pretty much set on either starting strength or P90x. Anyone got opinions on either one? My main goal is weight loss and P90x seems to have a fair bit of cardio exercises in the program from what I've seen. Do you think that would be more suited to my needs? Or should I begin the starting strength program and alternate between cardio and strength?

Personally, starting strength seems to be a beginners mecca here, I don't agree. The application of technique on the main lifts generally speaking in a commercial gym is abysmal. This is different if you've had some instruction or coaching. I knew someone who read starting strength cover to cover, what they thought they were doing and were actually doing was completely different.

P90X (though I don't know a massive amount about it) it doesn't seem a bad primer for learning intensity. I'm pretty sure it has decent progressions, and is based around bodyweight exercises. Again as I said before if you genuinely think you'll work more consistently with a dvd at home than actually get to the gym, go for it. Needless to say your diet will form most of your results with fat loss.

Danger781

cmyk wrote: »

Personally, starting strength seems to be a beginners mecca here, I don't agree. The application of technique on the main lifts generally speaking in a commercial gym is abysmal. This is different if you've had some instruction or coaching. I knew someone who read starting strength cover to cover, what they thought they were doing and were actually doing was completely different.

P90X (though I don't know a massive amount about it) it doesn't seem a bad primer for learning intensity. I'm pretty sure it has decent progressions, and is based around bodyweight exercises. Again as I said before if you genuinely think you'll work more consistently with a dvd at home than actually get to the gym, go for it. Needless to say your diet will form most of your results with fat loss.

Yeah the gym I would be going to would be quite busy at all times. All UCC college students get membership to the Mardyke when they register, so it has quite a lot of members.. Long story short I bet I would find it difficult to find an instructor willing to put in the time to make sure I'm doing everything right, while also trying to make sure I'm not hogging equipment..

I think I might try P90x first to be honest. If all else fails I can go back to the gym. Thing is I'll need to invest in some equipment..

• Resistance bands / Dumbbells - €15 (band)
• Chin up bar - €20
• Yoga mat - €15
• Push up stands / bar (Helpful but not necessary) - €20

(Excuse my guesstimating )

cmyk

Danger781 wrote: »

• Resistance bands / Dumbbells - €15 (band)
• Chin up bar - €20
• Yoga mat - €15
• Push up stands / bar (Helpful but not necessary) - €20

(Excuse my guesstimating )

Invest in some decent bands if you can, cheap ones are worthless. We've a thread on home fitness equipment if you want to have a read, mods, feel free to take it down, but I have no affiliation with any of the companies linked.

Danger781

Okay I've been looking around on Amazon and it seems far cheaper to get the stuff from there. Some really good offers.

Mat:
http://www.amazon.co.uk/gp/product/B003F77BDY/ref=ox_sc_act_title_2?ie=UTF8&m=A3P5ROKL5A1OLE

Pull up bar:
Ok I've been thinking about the pull up bar, and I don't think it will fit any door in my house.. Most doors in my house are next to a corner.. I might be able to fit it over my bathroom door..
http://www.amazon.co.uk/MASTER-EXERCISE-DOOR-PULL-COMES/dp/B001Y7OEQY/ref=sr_1_67?s=sports&ie=UTF8&qid=1305339548&sr=1-67

Actually can I take the bar down when I'm not using it? Like hang it up, take it down? Or is there more to it than that?

Resistance bands:
Can anyone find me a decent amazon link for Resistance bands? Or would I better off with the link supplied by cmyk?

Others:
Should I also invest in a weighing scales, and a heart rate monitor?