Will this programme get me muscle gain?

theperson2014

I'm having a few problems with trying to get the right programme. A lot of trainers are giving me conflicting information and it can get incredibly frustrating. I just got this programme today from my latest trainer and I'm curious as to how people here rate it. One thing I'm unsure about is the 3 day gap from Monday to Friday in weights. Should I not be lifting on the wednesday too? People will probably wonder about all the cardio but it is vital that I keep my fitness and my trainer assures me that I can still gain muscle providing I eat surplus calories but it will be that bit harder. I would be delighted if somebody could take a look at my programme and get your opinion on ie.

Always warm up with some light weights and stretch session.

Mon- Chest, shoulders and triceps, complete in 1 hour.

Bench press - 4 sets, 10 reps
Seated lateral raises- 3 sets, 10 reps
Tricep EZ bar cable pushdowns - 3 sets, 10 reps
Incline chest flys- 3 sets, 15 reps - do these quite fast and squeeze pecs and tense them on inner part of rep.
Shoulder presses - 3 sets, 10 reps

Tues- Run 5km outdoors.

Wed- REST Day

Thurs - 5km run threadmill

Friday - Back and biceps - complete in 1 hour

Assisted pull ups or full pull ups - 3 sets to failure
Back extensions - 3 sets of 15 reps
Single arm dumbell rows - 4 sets, 8 reps (go heavy on this exercise)
Seated cable rows - 3 sets, 15 reps
Barbell curls- 4 sets, 10 reps

Saturday - legs and cardio

warm up jog 10 mins

Barbell squats - 10 sets of 10 reps (adjust weight accordingly)
5 min walk on threadmill with steep incline then straight onto-
Leg extensions- 7 sets of 15 reps, rest 30 sec between each set.
Leg curls- 4 sets, 10 reps

7 minute cool down walk.

Sunday

5km run

siochain

It's all relative - effort = results

You can have the best bad ass workout in the world but unless you really commit to it, eat and sleep well it's ain't worth jack.

To be honest it's looks like the standard gym instructor pointless program.

Do some research on starting strenght and come back with your thoughts and the good folk here will see you right.

Pashine

I agree! Starting strength is a must for anyone starting weights.
Stick to the compound movements and eat good and you will definitely grow!!

Healthis

If you are a novice then you won't be able to do the core weights as you will be very weak strengh wise. I think you should start off very light on simple stuff like dumbell curls. You could seriously injure your back if you were deadlifting a heavy weight you were not able for.

Blacktie.

Healthis wrote: »

If you are a novice then you won't be able to do the core weights as you will be very weak strengh wise. I think you should start off very light on simple stuff like dumbell curls. You could seriously injure your back if you were deadlifting a heavy weight you were not able for.

Nocvices can and should do compound movements. Start light and work on good form the whole time. Get instructed for your first few times to ensure you're doing alright.

Mellor

Healthis wrote: »

If you are a novice then you won't be able to do the core weights as you will be very weak strengh wise. I think you should start off very light on simple stuff like dumbell curls. You could seriously injure your back if you were deadlifting a heavy weight you were not able for.

If you are weak. You start at a light weight.
Nobody, novice or otherwise, should attempt a weight they aren't able for.

gollywog

I'm a beginner and have had good results from stronglifts 5x5,maybe have a look at that. Since I have done the programme the last while, more and more people in my gym are doing it now as they can see the benefits

chopper6

Healthis wrote: »

. I think you should start off very light on simple stuff like dumbell curls. .

Rubbish.

Do core excercises with a light weight and gradually increase as you get stronger.

"Lift light til you can lift right"