Program advice

Orla K

I got a new program and I'm considering changing it around a bit. Ive already decided to change the reps/sets to either 4x5-8 or a 5x5

What I was thinking about is keeping to the 6 days(I've alot of time on my hands) but moving it to 1 day weights and 1 day cardio or 1 day weights and cardio and one just cardio. I also want to add in chin ups, I really want to be able to do one unassisted, it's really bugging me that I can't
For the abs I think I'd prefer to just do floor work, I know some things I can do but at the moment my head is blank

As regards to my goals my main one isn't really physical so the others are just lower body fat, which I know is mainly diet(at the moment I don't think I need help with that) and get stronger.

I also should add that I live in one of the worst towns in Ireland(it was in the top 20) so, it's not the best of gyms but before that was built a few years ago there was only a gym in a hotel which was also fairly new. But at least I have a gym to go to now.

Day 1

treadmill/bike/crosstrainer 10min

Chest press(machine)
Chest press(other machine thing)
Bench press (barbell)
supine fly

Rowing (it's a concept2) 10min lvl10 I try to do intervals 1min slow 30sec fast
Bike 5min lvl3 keeping the speed above 90
Crosstrainer 5min lvl5
treadmill how ever long I want, I seem to be picking 0min so far, might do 10min intervals(50sec slow 50sec faster) and then 5min slow


Day 2

treadmill/bike/crosstrainer 10min

Lat pulldown
Low row
Low row (other machine thing)
Single arm row
back extention 3x20
abs machine(with weights) 3x20
plank 3x30+seconds

Rowing 10min lvl10 Intervals 1min slow 30sec fast
Bike 5min lvl3 keeping the speed above 90
Crosstrainer 5min lvl5
treadmill how ever long I want

Day 3

treadmill/bike/crosstrainer 10min

Leg extention
leg curl
leg press
squats (it says with plates, I think I'm more comfortable with the barbell, I've small hands and found it difficult grip the plates)

Rowing 10min lvl10 Intervals 1min slow 30sec fast
Bike 5min lvl3 keeping the speed above 90
Crosstrainer 5min lvl5
treadmill how ever long I want

Day 4

treadmill/bike/crosstrainer 10min

bicep curl (cables)
tricep pushdown
bicep curl (dumbbells)
tricep dips 4xfailure
back extention 3x20
abs machine(with weights) 3x20
plank 3x30+seconds

Rowing 10min lvl10 Intervals 1min slow 30sec fast
Bike 5min lvl3 keeping the speed above 90
Crosstrainer 5min lvl5
treadmill how ever long I want

Day 5

treadmill/bike/crosstrainer 10min

Shoulder press (he said machine but I prefer using the dumbbells, going to stick with them)
lateral raise(seated
upright row (cables)
Frontal raise (seated

Rowing 10min lvl10 Intervals 1min slow 30sec fast
Bike 5min lvl3 keeping the speed above 90
Crosstrainer 5min lvl5
treadmill how ever long I want

Day 6
What ever I want to do, follow the cardio of the program or do a class of some sort.

marathonic

Four days is pushing it - six days is WAY too much.

In fact, I'd imagine that if two identical twins with identical genetics started off, one on a three day routine and one on a six day routine, the one on the three day routine would do better.

It's not all about volume - rest periods are just as important as time spent in the gym.

The one thing you do have right in the above routine is just doing the 10 minutes cardio warmup before weights and leaving the bulk of the cardio until after.

You should try to have the majority of your excercises based on the barbell or dumbbells. In fairness, I used the lat-pulldown for a long time before moving onto chinups. Any type of rows also help the chinups - but you'd be best replacing the two low rows with a barbell row (google Pendlay Row).

If you're adament to keep the machine weights (as I was for a while), just make sure to put the freeweight excercises at the start and follow them up with the machines.

Someone else will come on with better advice. Personally, I'm just doing the Starting Strength routine. I'd highly recommend looking at it. Although it's probably not the best, tailor made program, it's a vast improvement over the above routine.

gymfreak

Hi Orla,
I hope you don't mind me saying this, I was actually reading your log the other day and was going to comment but it seems more appropriate to comment here since you've started a thread.

To be honest I read that new programme and in my opinion i thought it was just terrible. Programming doesn't need to be complex at all, that just looks like the instructor went around picking as many different exercises that they could think of and chucked them altogether. In my opinion (and I'm not in anyway qualified AT ALL) you would be best to stick to 2 or 3 whole body weight days and dump all that isolation stuff if you want to get stronger and lose bodyfat. To gain strength it is pretty obvious that the biggest muslces need to be primarily trained and then the rest is secondary. If you actually look through your programme you'll notice that 1 day is devoted to 'legs' yet 4days are dedicated to smaller/more secondary muscles??

Also, if you want to be able to do a chinup there is actually nothing much (apart from lat pulldowns..which in fact have very little carry over) in that programme that will really make you strong enough to do one.

I hope that isn't too negative, and I'm sure other people will chime in and give you advice aswell. But I just think that someone who is dedicated to training 6 days a week deserves a good programme and not to be wasting their time:)

marathonic wrote: »

Four days is pushing it - six days is WAY too much.

In fact, I'd imagine that if two identical twins with identical genetics started off, one on a three day routine and one on a six day routine, the one on the three day routine would do better.

It's not all about volume - rest periods are just as important as time spent in the gym.

That's not true at all. I train 6 days a week and have done for the past few years, except for the occasional 7day week. Once your programming is sound and your sleep and nutrition is good there are no ill effects. If anything, the frequency of my training means that I actually recover better. That being said....it doesn't mean it's for everyone..but it also doesnt mean it's NOT for everyone. Most people actually overestimate their intensity in the gym and overestimate the work they do.

Brian?

gymfreak wrote: »

That's not true at all. I train 6 days a week and have done for the past few years, except for the occasional 7day week. Once your programming is sound and your sleep and nutrition is good there are no ill effects. If anything, the frequency of my training means that I actually recover better. That being said....it doesn't mean it's for everyone..but it also doesnt mean it's NOT for everyone. Most people actually overestimate their intensity in the gym and overestimate the work they do.

I think you're right, IF you mix your training up properly. I'd alternate resistance days with conditioning days.

OP, as gymfreak said that program is fairly bad alright.

I would do 3 resistance training days, a full body program each day and alternate with you cardio stuff.

Orla K

You have conformed what I was thinking but to be honest I don't have much of a clue about exercise, so far I was mainly concintrating on food/diet.

As for 3 days or 6 days, I like doing 3 days, better than 6, I like having 3 days where I do what (either class or cardio). I will say I do like having something different on the days, it tends to keep me distracted from other stuff and focused on what I'm doing.

I'm not really sure on where to start, I don't know near enough but, I do know that the gym I'm in isn't the best for weights, there's plenty of machines, a decent amount of dumbbells, EZ curl bar, and a smith machine. There is a bodypump barbell(and weights) that got left in the gym. I live in one of the worst towns in Ireland(it was in the top 20 a few years ago) and I don't have much of a choice.

As for the chin ups there's a counterweight chin up/pull up/dip thing which isn't in the program but if I'm waiting on something else I'll go to that or I'll add it in before the rest of the stuff. I still have a bit to go until I can do an actual chin up (after that I'll probably want to do more and a few pull ups too)

murphthesmurf

As others have said, do 3 days of weights. If strength is your main aim then look into the 5x5 workout, this may suit you. There is a lot of trial and error in the gym, mostly error. do aerobics on your days off. It would be good for you to do some reading up, buy a couple of bodybuilding mags, purely to learn more about exercises and your body etc. Don't make the mistake so many people make, including me in the past, and try and follow any of the routines. Keep it simple.
Good luck.

gymfreak

Orla K wrote: »

You have conformed what I was thinking but to be honest I don't have much of a clue about exercise, so far I was mainly concintrating on food/diet.

As for 3 days or 6 days, I like doing 3 days, better than 6, I like having 3 days where I do what (either class or cardio). I will say I do like having something different on the days, it tends to keep me distracted from other stuff and focused on what I'm doing.

I'm not really sure on where to start, I don't know near enough but, I do know that the gym I'm in isn't the best for weights, there's plenty of machines, a decent amount of dumbbells, EZ curl bar, and a smith machine. There is a bodypump barbell(and weights) that got left in the gym. I live in one of the worst towns in Ireland(it was in the top 20 a few years ago) and I don't have much of a choice.

Okay, just to make things clear..you want to do 3 days of weights a week? And the objective behind this is strength and fat loss..am I right? Apart from the bodypump barbell is there any other barbells? A nice simple whole body routine is the way to go in my opinion.

As for the chin ups there's a counterweight chin up/pull up/dip thing which isn't in the program but if I'm waiting on something else I'll go to that or I'll add it in before the rest of the stuff. I still have a bit to go until I can do an actual chin up (after that I'll probably want to do more and a few pull ups too)

To be honest by using the assisted chin up machine sporadically you will definitely not develop the strength necessary to do unassisted chin ups. Pullups and chin ups are pretty hard for girls to do..they certainly aren't impossible by any means AT ALL...but you certainly have to make a definite and concentrated effort if you want to be able to do them.

Plenty of volume is the key. Use the assisted machine and do plenty of inverted rows also.

Orla K

gymfreak wrote: »

Okay, just to make things clear..you want to do 3 days of weights a week? And the objective behind this is strength and fat loss..am I right? Apart from the bodypump barbell is there any other barbells? A nice simple whole body routine is the way to go in my opinion.

Three days is of weights is good for me, I find the structure of it is good for me. Your right on my objectives, my primary one is my mood.
It's only the bodypump barbell then the smith machine, as I said not a great gym but all I got, unless I cycle about 40k for a better one.

To be honest by using the assisted chin up machine sporadically you will definitely not develop the strength necessary to do unassisted chin ups. Pullups and chin ups are pretty hard for girls to do..they certainly aren't impossible by any means AT ALL...but you certainly have to make a definite and concentrated effort if you want to be able to do them.

Plenty of volume is the key. Use the assisted machine and do plenty of inverted rows also.

Definitely up the volume on those so, the inverted rows look interesting too. I've a feeling I'll get a few odd looks doing those, but I don't wear my glasses into the gym so I won't be able to see anyone looking at me.

Orla K

So I have been searching around on the internet writing things down, getting confused, getting less confused and getting more confused again. I've come up with a few things myself which I would be able to do, in the sense that the gym has what I need for it. I'm going to try talk to one of the instructors in the gym, who I think might actually give me a program that might be good. There's also a new guy, started yesterday, I'll have to see what he's like.

Anyway so here's the things I was thinking of doing,
Chin up (assisted)
Squats (holding plates or dumbbells)
Inverted row
Bench press (dbs or smith?)

maybe do a bit circuit out of these, since I can do them all in the one area
Shoulder press
Dips
Lunges(not if my knees are sore)
press up (something else I want to get better at)

as for abs there's an 8min ab class on a good few times through out the day or some combination of plank, sit up/crunches, bicycle crunch, side plank. Haven't given the abs too much thought yet.

I feel like I need more leg exercises but with the gym equiptment and my knee I can't think of anything.

Keep in mind I know very little about this, and I'm posting to learn, I don't mind if you say it's awful just as long as you explain why so I can learn.

gymfreak

Orla K wrote: »

Anyway so here's the things I was thinking of doing,
Chin up (assisted)
Squats (holding plates or dumbbells)
Inverted row
Bench press (dbs or smith?)

maybe do a bit circuit out of these, since I can do them all in the one area
Shoulder press
Dips
Lunges(not if my knees are sore)
press up (something else I want to get better at)

as for abs there's an 8min ab class on a good few times through out the day or some combination of plank, sit up/crunches, bicycle crunch, side plank. Haven't given the abs too much thought yet.

I feel like I need more leg exercises but with the gym equiptment and my knee I can't think of anything.

Keep in mind I know very little about this, and I'm posting to learn, I don't mind if you say it's awful just as long as you explain why so I can learn.

I think that you've made a pretty good start there:) Are you planning to do all those exercises listed on the same day or are they meant to be separate sessions?

Bench press-use DBs

Orla K

gymfreak wrote: »

I think that you've made a pretty good start there:) Are you planning to do all those exercises listed on the same day or are they meant to be separate sessions?

Bench press-use DBs

The original plan was to do it on one day but I was thinking if I do the 2nd group as a circuit then I might alternate with those but I'm not too sure if there's any point to that. I might do it all one day and add 15-20min cardio to the end and do a longer cardio session on the other days.

gymfreak

Okay, how about
Squats
Step Ups (with or without DB's)
DB Bench Press
Assisted Chin ups
Abs
Cardio

And maybe do a 'cardio-esque' circuit for 10-15mins on a different day that'll jack up your heart rate and get the volume up for your inverted rows and pushups
10 Lunges
10 Push Ups
10 Inverted Rows

Other circuit example might be something like
10 Shoulder Press or Dips
10 DB rows
10 bodyweight squats

That's just a suggestion and I'm sure others will wade in.

Orla K

gymfreak wrote: »

Okay, how about
Squats
Step Ups (with or without DB's)
DB Bench Press
Assisted Chin ups
Abs
Cardio

And maybe do a 'cardio-esque' circuit for 10-15mins on a different day that'll jack up your heart rate and get the volume up for your inverted rows and pushups
10 Lunges
10 Push Ups
10 Inverted Rows

Other circuit example might be something like
10 Shoulder Press or Dips
10 DB rows
10 bodyweight squats

That's just a suggestion and I'm sure others will wade in.

There's a few things standing out for me, the first thing is I hate step ups not because I'm bad at them but I find it tedious and boring, I think I'm going to have to do it, I do need something for my legs.

10 Lunges
10 Push Ups
10 Inverted Rows
these might be a bit difficult to do when it's busy, I don't know if I could hog the smith machine for that long, but if it's quite then grand.

I've just one question when you say on a different day, I'm presuming you mean one of the other weight days, I haven't looked into circuits much, I think I'll do that tomorrow.

sharky86

Orla K wrote: »

hog the smith machine for that long,

Why would you want to ever use such an abmonation of a machine!
Ditch it straight away and complete the lunges with dumbells in hand and lunge up and down the gym.

Throw a bar accross bench press or a squat rack for rows if everyone else is lining up for the smyth machine

sharky86

edit: double post

Orla K

sharky86 wrote: »

Why would you want to ever use such an abmonation of a machine!
Ditch it straight away and complete the lunges with dumbells in hand and lunge up and down the gym.

Throw a bar accross bench press or a squat rack for rows if everyone else is lining up for the smyth machine

I'd be using it for the inverted rows, that's all.

gymfreak

Orla K wrote: »

There's a few things standing out for me, the first thing is I hate step ups not because I'm bad at them but I find it tedious and boring, I think I'm going to have to do it, I do need something for my legs.

I hate step ups too but I just do them because I should. People have a tendency to do the things they like repeatedly..obviously, and to skip things that they dislike..but probably need to concentrate on.

With the step ups, make sure your doing the right, don't push off the foot that is on the floor, drive through the foot that is on the step. The way to make sure you're doing them correctly is to keep the toes of the foot that is on the floor off the ground this makes you use your other leg..if that makes sense??

Orla K wrote: »

10 Lunges
10 Push Ups
10 Inverted Rows
these might be a bit difficult to do when it's busy, I don't know if I could hog the smith machine for that long, but if it's quite then grand..

I train in a fairly busy gym and take up the rack for 15mins quite regularly..it's not a big deal...anyone who wants to work in with me is more than welcome to and if they want to wait that's fine I always tell them I'll get them when I'm finished...but maybe your gym is crazily busy?

Orla K wrote: »

I've just one question when you say on a different day, I'm presuming you mean one of the other weight days, I haven't looked into circuits much, I think I'll do that tomorrow.

Yes, to keep it simple for you at the start I was just saying
Day1: Weights + Cardio
Day 2: Circuits + cardio
Day3: Whatever ya want
and just keep running through it like that..it's up to you..different things suit different people

Orla K

gymfreak wrote: »

I hate step ups too but I just do them because I should. People have a tendency to do the things they like repeatedly..obviously, and to skip things that they dislike..but probably need to concentrate on.

With the step ups, make sure your doing the right, don't push off the foot that is on the floor, drive through the foot that is on the step. The way to make sure you're doing them correctly is to keep the toes of the foot that is on the floor off the ground this makes you use your other leg..if that makes sense??


I train in a fairly busy gym and take up the rack for 15mins quite regularly..it's not a big deal...anyone who wants to work in with me is more than welcome to and if they want to wait that's fine I always tell them I'll get them when I'm finished...but maybe your gym is crazily busy?


Yes, to keep it simple for you at the start I was just saying
Day1: Weights + Cardio
Day 2: Circuits + cardio
Day3: Whatever ya want
and just keep running through it like that..it's up to you..different things suit different people

It makes sense.

As for the gym being crazy busy, it really depends, I've been there where there was just two of us in the gym and I've been there were all the treadmills were being used most of the other cardio stuff and alot of people hanging around the weights area. It's really the only gym around, so anyone from or around the town that wants to go to one tends to go there. I try to go before the crowd gets there.

Hanley

Good advice outta Gymfreak in this thread.

If your gym's too busy for the workblock suggested, switch inverted rows to DB rows.
10 Lunges
10 Push Ups
10 Dumbbell Rows