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Rate this 'Lean Muscle' Workout

  • 20-09-2012 2:29pm
    #1
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,886 ✭✭✭


    I posted a 'Hardgainers' Programme that had been scribbled up on the whiteboard in my gym which was met with some approval on here (can't find that thread right now)... so just wondering what people thought of this 'Lean Muscle' programme that was put up on said whiteboard this week...

    Had to take it at an angle to minimise the shine from the lights as much as possible, hope it's legible!

    8006206360_b605991d50_z.jpg
    Lean Muscle Plan by burgomeister08, on Flickr


Comments

  • #2
    Ice87
    Registered Users, Registered Users 2 Posts: 315 ✭✭Ice87


    It's not the worst but I'd tweak it a little bit.

    Day 1.

    Eight different exercises seems a bit excessive. Provided you are training with good forrm/weight I think 6 would be sufficient in the correct areas.

    Day 2.

    I would switch one of the chins to pull ups. Chins are good but I think pull ups are probably the best exercise for your back. A lot of bicep isolation there. I would probably be inclined to take one of those curl ones out and stick in a couple of sets of press ups.

    Day 3.

    Looks fine.


    I don't know why, but I hate the term "Lean Muscle". The only people I ever see gaining muscle also gain fat. Obviously you can minimize the amount of fat you can gain but it will also slow down the rate of growth.


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Don't like it. Too much chest stuff, upright rows, too much fuffy back stuff. Leg day looks good.


  • #4
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,886 ✭✭✭WHIP IT!


    Hanley wrote: »
    Don't like it. Too much chest stuff, upright rows, too much fuffy back stuff. Leg day looks good.

    I did Day 1 today and it wasnt too bad but I much prefer something simpler - 4/5 Sets... As I was doing it I was like "what the f*ck, THREE sets of Flyes??"

    Having said that, the oul muscles do feel fairly 'spent' right now and it was relatively enjoyable... but yeah, I would definitely tweak it to have at most six different exercises, in fact preferably five...

    Would also fully agree with what Ice87 said, why two set of Chins?? Will swap in Pull ups there...


  • #5
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,886 ✭✭✭WHIP IT!


    In fact, just looking at Day 2 again, I think if you swap Pulls for one of the Chin sets and press-ups for, say, the Concentration Curls, you've got a much tighter and more worthwhile session... will give that a bash in the coming days...


  • #6
    arse..biscuits
    Registered Users, Registered Users 2 Posts: 1,878 ✭✭✭arse..biscuits


    Here's the last one
    http://www.boards.ie/vbulletin/showthread.php?t=2056706664

    I'm still doing it, I did 3 weeks at 5x5 and I'm on my second week of 4x10.

    I'm not too taken with this one though.


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  • #7
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,886 ✭✭✭WHIP IT!


    arse..biscuits wrote: »
    Here's the last one
    http://www.boards.ie/vbulletin/showthread.php?t=2056706664

    I'm still doing it, I did 3 weeks at 5x5 and I'm on my second week of 4x10.

    I'm not too taken with this one though.

    How's the first one working out for you? I really liked it...


  • #8
    arse..biscuits
    Registered Users, Registered Users 2 Posts: 1,878 ✭✭✭arse..biscuits


    I like it, it's a tough workout, more volume than I'm used to but I can see an improvment in my physique. I did 5x5 for a few months before which really got my strenght up so I was a nice transition to put my increased strenght to use on another program (if that makes sense?)


  • #9
    FAILSAFE 00
    Registered Users, Registered Users 2 Posts: 5,437 ✭✭✭FAILSAFE 00


    What level of hard gainers are you aiming for, is the program for an advanced gym user who has difficulty gaining size. Or another level?


  • #10
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,886 ✭✭✭WHIP IT!


    FAILSAFE 00 wrote: »
    What level of hard gainers are you aiming for, is the program for an advanced gym user who has difficulty gaining size. Or another level?

    Oh I really couldn't say. One of the PTs in my gym just put it up there, I never talked to him about it or anything, and I jsut posted it up here because I thought it might be of interest to some people and to see what some of our resident experts thought.


  • #11
    FAILSAFE 00
    Registered Users, Registered Users 2 Posts: 5,437 ✭✭✭FAILSAFE 00


    I'd place it in the intermediate to advanced gym workout. I am guessing the workout days would have sufficient rest days in between like Mon, Wed, Sat - are workout days and then the other days are recovery days.

    Looks like a decent intermediate to advanced workout.

    There is training to failure on day 2, I am sure that would make the participant stronger which is good however i'd say the best aim would be to stimulate the muscle to grow while making sure the participant can recover from the workout in a decent time frame. Instead of being sore for too many days after. Depends on the individual.


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