Beginner: Is my programme effective?

Da Optimist

I've recently acquired a gym programme from an instructer down the local gym. I've mostly ever done cardio and am very physically fit but I haven't lifted any sort of weights for years. I'd like to gain some muscle obviously. However I've noticed my upper body strenght is quite weak. I'm a 24 year old male (6''1 , 83kg)

Here is the programme devised for me:

Mon/Wed/Fri

Dumbell curl 3x12 reps (8kg)
Tricep dip 3x12 reps (8kg)
Chest press 3x12 (27.5kg)
Seated row 3x12 (35kg)
Shoulder Press 3x12 (15kg)
dead lift 3x12 (15kg)
Barbell squat 3x12 (15kg)
Lat pull down 3x12 (45kg)

Core
Straight leg curl 3x20
Basic Ab Curl 3x20
Reverse Crunch 3 X20
Weighted Russian Twist 3x20 (8kg)

This includes two runs a week at (35 mins) on Tuesday/Thursday.

I've absolutely zero experience with weights so I was just curious if this would be an effective programme to get started on?

JJayoo

As a beginner any programme will be effective as long as you are consistent and you consume enough protein and calories.

Now obviously things can be tweaked and adjusted to make your workouts better. Are you doing the exercises in the order listed?

Da Optimist

I am doing them in that order.

I've to work out a diet plan as my current diet with definitely not lead to gains.

JJayoo

Well normally people will try to do the bigger compound movements first and then finish their gym session with the smaller exercises such as the bicep curls. You also have a big amount of time allotted to core stuff which really ins't necessary.

Did the instructor tell you to do the exercises in this order and to do all the core work? Also are you playing any sport? or is your only goal to get stronger/bigger?

Da Optimist

She told me to do it in that order. I'm not playing any sports at the moment. My main goal is to get bigger and stronger.

JJayoo

Sorry for all the questions, just wanna get a good idea of things. Are you familiar with the different gym exercises? By this I mean do you know how to correctly do all the exercises you have listed above.

If I was helping someone with with a programme I would break it into a few sections.

1: Push section = Horizontal push (Bench press/chest press/fly) + Vertical Push (Pushing Barbell/dumbbell over your head)

2: Pull section = Horizontal Pull ( Any row movement) + Vertical Pull ( Chin up/lat pulldown)

3: Lower body = Concentrate on one big compound movement (Squats/Lunges) + you can add some leg machines

4: Finishing stuff = Done after you have the bigger movements done, this is up to you but usually do some arm work/side raises/front raises.

Now the order of the exercises is important. The muscles involved in your Horizontal push will also be involved in the vertical push so if you did these two exercise one after another the latter would be fatigued from the beginning. Example If you hit bench press and then moved onto Shoulder overhead press, your triceps and front delt would be knackered as they are working hard in both movements.

So sometimes people will like to mix up the order just to give the body a bit of a rest. So your workout might look something like below


Horizontal push [bench press/pushup/chest press]
Horizontal Pull [Barbell row/Dumbbell row/machine rows/ Inverted barbell rows]
Vertical push [ Barbell shoulder press/ Dumbbell press/ Shoulder machine press]
Vertical pull [ chinups/lat pulldown]
Lower body [ squats/Lunges maybe finish with some leg extensions and hamstring curls, just 3 sets]
Finisher stuff [ superset bicep curls with tricep cable pushdowns/ facepulls, if you have time/energy you can add what ever you want.

Personally I don't think you need to dedicate a lot of time to core work as your core will get worked through alot of the bigger exercises but one core exercise I do like is called stirring the pot, it could be placed at the end of your workout.

Disclaimer: I am not a scientist.

JJayoo

Here are the exercises you listed but in a better structure. If you feel comfortable with these lifts and if you can progress at these lifts then stick with it. At the beginning the most important thing is to be consistent and to leave the gym feeling positive.

Chest press 3x12 (27.5kg) Horizontal push
Seated row 3x12 (35kg) Horizontal Pull
Shoulder Press 3x12 (15kg) Vertical push
Lat pull down 3x12 (45kg Vertical pull
Barbell squat 3x12 (15kg) Lower body/legs
dead lift 3x12 (15kg) lowerbody/back
Dumbell curl 3x12 reps (8kg) finisher
Tricep dip 3x12 reps (8kg) Finisher

Da Optimist

Wow JJayoo! That truly means a lot that you put in such a huge effort in your responce. Thanks very much. :-)

I'm famililar with the excercises but I'm going through the programme again with the trainer just to make sure I am doing them accurately.

Now there is a slight problem....

I should have disclosed that I have the bone condition Osteopenia. It causes the bones to be more brittle. This is a result of being on steroids for years to due a chest condition. I no longer take them but it robbed me of my bone health to an extent...However the Osteopenia is proving to be an obstacle in my path.

My physio informed me that certain types of weight lifting is out. These include Bent Over Rows, Shoulder bearing exr, squats and lunges also deadlifts are NOT recommended. Basically it means I cannot lift a weight which requires me to bend forward to the waist as Spontaneaous Crush Fractures of the spine can occur when coming back up from this position, however that is with full on Osteoporosis and not Osteopenia.The physio has also instructed 3 sets of 10 on most exercises and not max lifting eg 4 sets 6 or 8 definitely NOT to be done.

My point is that if I can't do the exercises highlighted then my attempt to build muscle with be in vain. These core weight techniques are vital to any weight training programme.

chases0102

Hi Da Optimist,

Apologies for bringing up an old thread, but just wondering how you got on with this plan?

I am looking for advice on something very similar to what you brought up in your opening post, and would be interested to get your experiences of it.

The web, fantastic and all as it is, is littered with an almost overwhelming amount of advice and tips on how to get leaner, and a lot of it is in language that is is alien to a normal Jow like me, so it was a breath of fresh air to come across this thread which put things relatively simply.