Something has to give...

TeddyTedson

I'm hitting the gym hard at least 4 days a week. I'm also playing for a football team who train twice a week and try to get to two BJJ classes a week.
I've also got another non sporting hobby too!
I'm in work Monday to Friday and I just can't do everything.
I like to have a night out most Saturdays too (or Friday depending whether there's a match or not).

I'm thinking I have cut down on something here but have no idea what.
I love going to the gym and playing football.
I'd also like to really give BJJ a try because it's something I've always wanted to do.
What to do:(

Hanley

What are you doing in 4 days in the gym that you couldn't do in 2?

TeddyTedson

Hanley wrote: »

What are you doing in 4 days in the gym that you couldn't do in 2?

I'm doing my workout as
Chest and Biceps
Legs - Core
Back - core
Shoulders and Triceps
Then if there's no football I try do a day of just all compound lifts (I read that's good?)

Clearlier

What are your goals?

Brian?

TeddyTedson wrote: »

I'm doing my workout as
Chest and Biceps
Legs - Core
Back - core
Shoulders and Triceps
Then if there's no football I try do a day of just all compound lifts (I read that's good?)

Change that to 3 full body sessions a week. Drop the volume.

Hanley

briankeating wrote: »

Change that to 3 full body sessions a week. Drop the volume.

If even. I think it can be done in 2 quite easily.

Day 1
A1) upper vertical push (shoulders)
A2) upper vertical pull (pull ups, chins, pulldowns)
lower "quad" dominant (squats)
C) core
D1) biceps
D2) triceps

Day 2
A1) upper horizontal push (chest)
A2) upper horiszontal pull (rows of some sort)
lower "p-chain" dominant (deadlift)
C) core
D1) biceps
D2) triceps

COH

Hanley wrote: »

If even. I think it can be done in 2 quite easily.

Day 1
A1) upper vertical push (shoulders)
A2) upper vertical pull (pull ups, chins, pulldowns)
lower "quad" dominant (squats)
C) core
D1) biceps
D2) triceps

Day 2
A1) upper horizontal push (chest)
A2) upper horiszontal pull (rows of some sort)
lower "p-chain" dominant (deadlift)
C) core
D1) biceps
D2) triceps

This ^^^

Brian?

Hanley wrote: »

briankeating wrote: »

Change that to 3 full body sessions a week. Drop the volume.

If even. I think it can be done in 2 quite easily.

Day 1
A1) upper vertical push (shoulders)
A2) upper vertical pull (pull ups, chins, pulldowns)
lower "quad" dominant (squats)
C) core
D1) biceps
D2) triceps

Day 2
A1) upper horizontal push (chest)
A2) upper horiszontal pull (rows of some sort)
lower "p-chain" dominant (deadlift)
C) core
D1) biceps
D2) triceps

Looks good to me.

redzerredzer

OP sounds just like me. Im in a very similar situation.
I did day 2 today. With a bit of guess work. I did bench, single arm row, deadlift, bridge for core???, chin up, dip.

I am hoping Hanley would be so kind as to make the workouts fool proof.

Could you define exactely which excersises to do.
How maney sets and reps.
How long rest period inbetween.

Also, should this be changed every few weeks or could I just keep doing it and try to add weight.
I can never do cycles properly because I just cant get to the gym some weeks.

COH

redzerredzer wrote: »

I am hoping Hanley would be so kind as to make the workouts fool proof.

Could you define exactely which excersises to do.
How maney sets and reps.
How long rest period inbetween.

Also, should this be changed every few weeks or could I just keep doing it and try to add weight.
I can never do cycles properly because I just cant get to the gym some weeks.

I'm sure he'd be happy to if you pop out to him, and pay him like his other clients do for the service

redzerredzer

Have I done something to offened you?
Free advice is given out on here all the time. Hanley is often very genourous with it.

I didnt know he was officially training people now. I wouldnt expect the plumber to come out for free but he might tell me which tool to stick down the bog.

But maybe youre right. If he provides a service in exchange for money, who am I to get the info spelt out for me for free.

COH

redzerredzer wrote: »

Have I done something to offened you?
Free advice is given out on here all the time. Hanley is often very genourous with it.

Nope.. not offended at all it was a tongue in cheek comment more than anything else but there should be some sort of line between being pointed in the right direction and fully personalized program design!

I didnt know he was officially training people now. I wouldnt expect the plumber to come out for free but he might tell me which tool to stick down the bog.

The template is there, without looking at you nobody can say precisely what exercises you should or should be doing, there are loads of factors behind that and its that expertice that people pay for is all!

But maybe youre right. If he provides a service in exchange for money, who am I to get the info spelt out for me for free.

I cant speak for him, maybe he'll be all too happy too!

jive

COH wrote: »

I'm sure he'd be happy to if you pop out to him, and pay him like his other clients do for the service

No need for the smart comment to be fair. Hanley is either willing to help further or he isn't, entirely up to him. Not everyone is from Dublin or around Dublin so 'popping out' to him isn't really an option. He gives out free advice on here regularly (and on his website, albeit not personalized), obviously he has to draw the line somewhere but this is a discussion board. redzerredzer mightn't even know who Hanley is, he only has 32 posts in 3 years. I see a mod thanked your post so maybe I'll get a spanking for dragging the thread off topic but I thought it should be said. !

edit: just saw this now "I didnt know he was officially training people now." so my above point wasn't wrong!

Hanley

redzerredzer wrote: »

OP sounds just like me. Im in a very similar situation.
I did day 2 today. With a bit of guess work. I did bench, single arm row, deadlift, bridge for core???, chin up, dip.

I am hoping Hanley would be so kind as to make the workouts fool proof.

Could you define exactely which excersises to do.
How maney sets and reps.
How long rest period inbetween.

Also, should this be changed every few weeks or could I just keep doing it and try to add weight.
I can never do cycles properly because I just cant get to the gym some weeks.

First, you need to read this, if anything is unclear, then ask questions: http://jameshanley.ie/index.php/2012/03/07/how-to-program-for-strength-and-muscle-gain/

Second, as COH said, it's impossible to say with any legitimacy what exercises are right for a random dude on the internet. There's too many factors at play. Even if I did magic upon the right exercises, the subtleties of coaching and progression would be lost. I've a really good eye for what people are capable of numbers wise, trying to suggest progressions without seeing people lift, and teaching them how to be comfortable with being uncomfortable would be fairly pointless.

Third, yup, I give a lot away for free because I love this stuff. I try to keep my blog as specifically ambiguous as possible. I'm always happy to answer straight forward simple questions, but can't answered detailed ones like "hey write me a program". Every now and then you might catch me in an exceptional mood and I'll lay something out, but again at best it is guess work!

Seriously tho, read that post and if there's Qs, ask.

...and yes, people go look at my blog because it's super awesome and a lot of the articles are inspired by stuff that comes up frequently here.

COH wrote: »

I'm sure he'd be happy to if you pop out to him, and pay him like his other clients do for the service

I LOL'd so hard at this

redzerredzer

Ok I read the article. Beginning to make sense. Thanks for that.
Now would you come down to the gym and lift the weights for me?

Hanley

redzerredzer wrote: »

Ok I read the article. Beginning to make sense. Thanks for that.
Now would you come down to the gym and lift the weights for me?

It'll cost ya!!


...this is actually starting to border on muscle-porn.