OPIONION ON DIS WORKOUT TO GAIN MUSCLE MASS PLZ

crumlin j

Monday (Whole body)

INCLINE TO FLAT DB PRESS 4 X8
SINGLE LEG STRAIGHT LEG DEADLIFTS 4X8

OVERHEAD SQUAT 3 X 6

TURKISH GET UPS (SUPERSETS WITH THE INVERT.ROWS)
INVERTED ROWS

WEDNESDAY LOWERBODY
ROMANIAN DEADLIFT
REVERSE LUNGES

HAMSTRING CURLS
SWISS BALL ROLLOUTS

CALF RAISES
PALL OF PRESS

THURSDAY upper body
BENCH PRESS
PULL UPS

DB PUSH PRESS
VERTICAL ROW MACHINE

TRX BANDS JACKNIFE PRESS UPS

SATURDAY whole body
INCLINE PUSH
BULGARIAN SQUAT

LANDMINES
CABLE MACHINE SQUAT AND ROW

DIPS
DB CURLS

strongbell

Looks a bit all over the shop to me tbh.

I think instead of doing chest 3 times a week maybe you should cut it down to once or twice to allow more time for the muscle to fully recover before the next workout

crumlin j

do u think so mate,,i got that of a personal trainer,who is higly recommended,...do you train much urself,what do you think i should be doing differntly

strongbell

Well im currently doing stronglifts for the summer because im not too bothered about size just now, just want to get strong! Was building mass since january though, the first 2 months i did chest twice a week - bench, incline bench & dips were the main ones i did with a few others thrown in if i felt like it

Second two months then i went back to once a week per bodypart, which gave me slightly greater gains but then again everyone is different and can take varying amounts of time to recover after workouts. You really just need to experiment with different methods and see what works best for you

pachey100

strongbell wrote: »

Looks a bit all over the shop to me tbh.

I think instead of doing chest 3 times a week maybe you should cut it down to once or twice to allow more time for the muscle to fully recover before the next workout

I agree.

It seems a bit like a load of exercises randomly thrown together.
I would find a good routine somewhere online there is hundreds out there.
What are your goals?

Hanley

I can see what's trying to be achieved, and there's some good ideas in there. But on the whole, I don't think it runs together that well.

EDIT: I think my big problem stems from the fact it's hard to read and some of the exercises may not be what I think they are.

gymsoldier

crumlin j wrote: »

i got that of a personal trainer,who is higly recommended

If he's so highly recommended, why are you questioning the routine he gave you on a public forum?

crumlin j

gymsoldier wrote: »

If he's so highly recommended, why are you questioning the routine he gave you on a public forum?

Im not questioning it, im askin for peoples opionion on it, two different things mate..

crumlin j

Hanley wrote: »

I can see what's trying to be achieved, and there's some good ideas in there. But on the whole, I don't think it runs together that well.

EDIT: I think my big problem stems from the fact it's hard to read and some of the exercises may not be what I think they are.

Thanks for the feed back,,its 2 whole body and upper n lower body split routine and im doin supersets 2 at a time..

cmyk

gymsoldier wrote: »

If he's so highly recommended, why are you questioning the routine he gave you on a public forum?

This. If you've got this from a recommended trainer, I'm going to presume you paid and did a one to one session, rather than it just being passed on by someone. In which case I'm sure they'd have assessed your strengths and weaknesses and programmed accordingly. We know nothing about you.

Despite what others have said, it's certainly not random. My suggestion, apply yourself fully to the programme, eat well and see what happens.

If you have questions on the programme, why not contact the trainer directly? There could/should be a valid reason for each exercise, which I'm sure they'd only be too happy to answer or explain.

And please please stop using txtspk.

crumlin j

pachey100 wrote: »

I agree.

It seems a bit like a load of exercises randomly thrown together.
I would find a good routine somewhere online there is hundreds out there.
What are your goals?

thanks for the feed back patchey,my goals are to bulk up,im in de gym 1 year and put on 6 kg but i want to bulk up more.i just got this routine and thought it was impressive but i just wanted peoples views on it,nice one..

crumlin j

cmyk wrote: »

m8 il txt watevr way i wnt ye haha only jokin thanks for the reply,he is out of the country for the next month as i said i just wanted to get peoples opionion's on it.i think alot of the routine stems from the training and beliefs of mike boyle one of the best PT'sin the world.

Hanley

cmyk wrote: »

This. If you've got this from a recommended trainer, I'm going to presume you paid and did a one to one session, rather than it just being passed on by someone. In which case I'm sure they'd have assessed your strengths and weaknesses and programmed accordingly. We know nothing about you.

Despite what others have said, it's certainly not random. My suggestion, apply yourself fully to the programme, eat well and see what happens.

If you have questions on the programme, why not contact the trainer directly? There could/should be a valid reason for each exercise, which I'm sure they'd only be too happy to answer or explain.

And please please stop using txtspk.

Top notch advice.

gymsoldier

crumlin j wrote: »

Im not questioning it, im askin for peoples opionion on it, two different things mate..

Well first I'm not your mate, mate. And you are second guessing the person who constructed the routine for you. If he came so highly recommended you shouldn't have to ask everybody else if its good or not.

crumlin j

gymsoldier wrote: »

Well first I'm not your mate, mate. And you are second guessing the person who constructed the routine for you. If he came so highly recommended you shouldn't have to ask everybody else if its good or not.

2nd guessing,no i said OPIONION i just like readings peoples opionions on health and fitness but thanks anyway MATE.

crumlin j

gymsoldier wrote: »

Well first I'm not your mate, mate. And you are second guessing the person who constructed the routine for you. If he came so highly recommended you shouldn't have to ask everybody else if its good or not.

2nd guessing,no i said OPINION i just like readings peoples opionions on health and fitness but thanks anyway MATE.by the way i did not ask one person if its good or not so get your facts right MATE.

handsomecake

Its spelled" opinion". As transform would say ..........simples.


Also your posting style leaves a lot to be desired, aggressive tone imo

crumlin j

handsomecake wrote: »

Its spelled" opinion". As transform would say ..........simples.


Also your posting style leaves a lot to be desired, aggressive tone imo

sorry handsomecake im not a seasoned poster like yourself but in due course and with some posts behind me, maybe one day my spelling will be off a satisfactory level and there is no need to act so condescending imo

handsomecake

crumlin j wrote: »

sorry handsomecake im not a seasoned poster like yourself but in due course and with some posts behind me, maybe one day my spelling will be off a satisfactory level and there is no need to act so condescending imo

I'm not being condescending MATE

Oryx

Less aggression needed on both sides here. Give your 2c on the ops routine or stay out of it. And crumlin j, txspk is not welcome on any boards forum, so you do need to avoid it.

crumlin j

handsomecake wrote: »

I'm not being condescending MATE

HAHA and you started your first post with "its" i think you will find it should be "it's" which is "it is" abbreviated,i just thought i would let you know because i know how you like your spellings to be correct.

crumlin j

Oryx wrote: »

Less aggression needed on both sides here. Give your 2c on the ops routine or stay out of it. And crumlin j, txspk is not welcome on any boards forum, so you do need to avoid it.

Oryx thank you for the advice, im so used to texting on my phone like that but i will not use it anymore,i didn't think people would get so offended by "txtspk" ..thanks again

Justin1982

crumlin j wrote: »

thanks for the feed back patchey,my goals are to bulk up,im in de gym 1 year and put on 6 kg but i want to bulk up more.i just got this routine and thought it was impressive but i just wanted peoples views on it,nice one..

There is a lot going on in your programme. I'd take any advise as to whether its good or bad with a pinch of salt. The only thing I'd look at with any programme is whether its targeting all the muscles or not. If it is targeting all the muscles then its largely anybodies guess as to how your body is going to react to the programme. Your body will give you all the accurate answers after a few weeks of the programme.

The one thing that you should ask people to analyze on forum is your diet. If your diet is right, your in proper calorie surplus and eating enough protein then your going to bulk whether your deadlifting monkeys or squating dinosaurs (using the correct form of course ). A lot of people neglect this to their downfall.

6kg seems ok enough progress for 6 months in the gym depending on where you started from and how much is muscle gain or fat gain.
I've gone from 82kg to 95kg in 6 months since I started eating properly (add a large pinch of salt) and doing a half decent program (add an even larger pinch of slat), just to give you an idea of what progress can be made. How much of my gains is fat and how much is muscle? No idea. Large amount of both probably.

crumlin j

Justin thanks great response..that is some amount of weight you gained in 6 months,i totally agree with you regarding diet,.what would your diet be like,how many meals a day would you be having and did you use a weight gain supplement or protein..thanks..

Justin1982

crumlin j wrote: »

Justin thanks great response..that is some amount of weight you gained in 6 months,i totally agree with you regarding diet,.what would your diet be like,how many meals a day would you be having and did you use a weight gain supplement or protein..thanks..

Diet might look a bit like this as an example:

7am:
3 large egg omelete
2 slices of cottage brown bread with jam
Scoop of protein & 1/3rd Litre Apple Juice
Half Litre of Tesco Fruit Smoothie

10am:
1 litre of zero fat milk & Homemade Oat biscuit

1pm:
200g Breast of Chicken & Peas & 100g Brown Pasta

4pm:
Scoop of protein & 1/3rd Litre Apple Juice

7pm:
200g Beef Burger from butcher & 100g Brown Pasta & Veg

9pm:
Scoop of protein & 1/3rd Litre Apple Juice


This is by no means an optimal diet. I am getting fatter as well as gaining muscle (hopefully) Some days I eat more. Some days I eat slighly less. Depends on how full I feel. I tend to keep myself feeling full rather than hungry, although this can result in a lot of fat gain.
I eat a lot of different foods, including Big Macs (but not the chips) and Subways when I'm away from home.

My main aim most days is to ensure that I'm getting enough protein into me (1g approx per pound bodyweight), enough fruit/veg, enough fibre and then top it off with just enough Carbs and Fat to make me feel fullish but not uncomfortable.

I do avoid eating crap like chocolate, sweats, tayto crisps, biscuits and processed meals. I find that they just stall my digestive system so to speak, wreck my stomach and make me feel full and bloated and they provide sweat f**k all protein or vits/mins. Might be different for other people.

I measure my weight about 3 times a week in gym to try keep an accurate measure of how I'm progressing.

You could try calculating your calorie requirements for weight gain and adjust your diet to suit. Thing is thats its hard to be accurate. The way I'm eating I know I'm always eating in calorie surplus and gaining fat but seen as I was very skinny starting off a bit of fat wont do me any harm. If I think I'm getting uncomfortably fat, or about to, then I'll obviously look at my diet again and cut down on cals.

By the way have you looked at the program Starting Strength? There might not be anything wrong with the programme your on but I think its always good to choose one that a lot of people have already had success with. It might not be optimal for mass gains (maybe someone could clarify for me??) but from all the comments I've seen from people who did the programme you should make gains on it as good as most other programmes (again maybe someone could clarify or correct me???), develop strength and then change to a more advanced bodybuilding or strength program.

http://startingstrength.wikia.com/wiki/FAQ:The_Program

pachey100

Monday (Whole body)

INCLINE TO FLAT DB PRESS 4 X8
SINGLE LEG STRAIGHT LEG DEADLIFTS 4X8

OVERHEAD SQUAT 3 X 6

TURKISH GET UPS (SUPERSETS WITH THE INVERT.ROWS)
INVERTED ROWS

WEDNESDAY LOWERBODY
ROMANIAN DEADLIFT
REVERSE LUNGES

HAMSTRING CURLS
SWISS BALL ROLLOUTS

CALF RAISES
PALL OF PRESS

THURSDAY upper body
BENCH PRESS
PULL UPS

DB PUSH PRESS
VERTICAL ROW MACHINE

TRX BANDS JACKNIFE PRESS UPS

SATURDAY whole body
INCLINE PUSH
BULGARIAN SQUAT

LANDMINES
CABLE MACHINE SQUAT AND ROW

DIPS
DB CURLS


I just spent about five minutes gowping at this, and still cant get my head around it. Monday he says is full body but is missing out shoulders,arms and abs Wednesday lower body seems fine until you get to pallof press where your working your back again and there a Swiss ball roll out thrown in there. This kind of routine would have wrecked my head personally if I was just starting out in the gym (which I assume you are). I always find that keeping things simple and hard works for me but this routine could work for you good luck.

crumlin j

pachey100 wrote: »

Monday (Whole body)



I just spent about five minutes gowping at this, and still cant get my head around it. Monday he says is full body but is missing out shoulders,arms and abs Wednesday lower body seems fine until you get to pallof press where your working your back again and there a Swiss ball roll out thrown in there. This kind of routine would have wrecked my head personally if I was just starting out in the gym (which I assume you are). I always find that keeping things simple and hard works for me but this routine could work for you good luck.

Thanks for the feedback.a turkish get up and overhead squat require alot of shoulder strength so i would have to say them two would work your shoulders (i could be right or wrong on that pachey)..inverted rows do mainly target the back but secondary muscles involved are bicep and triceps.and for abs i think the turkish get ups cover that as it is a great core exercise,as with inverted rows and OH. squats your core is engaged in them 3 exercises .im going to the gym for a year now on and off but this is my first time i got a properly structured routine.