Please provide feedback onmy training regime

wijcc · 12-07-2005, 11:55 PM

Can you guys please provide feedback on my training programme.

Warm up
Bike 15mins or Treadmill 15 mins or Rowing machine 10 mins

Situps 3 x 10 reps

Chest press 3 x 15 reps
Pec Decs 3 x 15
Dips 3 x 15

Lever row 3 x 15
Seated Lat 3 x 15
Seated Row 3 x 15

Shoulder press 3 x 15
Dumbell rises 3 x 15
Lateral rises 3 x 15

Leg press 3 x 15
Knee ext 3 x 15
Leg curl 3 x 15
Standing calves rises 3 x 15

Arm curl 3 x 15
Tricep pulldown 3 x 15

I train 4 days a week Mon-Thur. Have been going to the gym for roughly 4.5 weeks now, no increase in weight or muscle mass/sizes.
Can you guys please provide me with feedback on the above training programme?
Thanks in advance

zx9rjas. · 13-07-2005, 12:00 AM

do you do all this in one session?

J

wijcc · 13-07-2005, 12:04 AM

yes.. takes about 2 hours

zx9rjas. · 13-07-2005, 12:13 AM

Woah then.

Lets see.

1. 30-45 mins really is all you need especially with your experience

2. Thats way too much for your muscles to cope with on each bodypart.

3. Leave the shoulder/lateral raises out as they wont help you at this level and will hinder your gains.

4. Not enough recovery time and need to lower the reps to around 8-10

Start with Garrys beginner routine. You can find it in the beginners section. You should see real gains from this routine.

Your lucky that you have access to experienced info at this stage of our training. I overtrained by doing routines like yours when I started. Stick around mate as you'll get some good info from some real good people on here

What is you food intake like and what are your goals that you want to achieve?

J

zx9rjas. · 13-07-2005, 12:15 AM

Here you go

http://www.musclechat.co.uk/viewtopic.php?t=2071

J

wijcc · 13-07-2005, 12:22 AM

I am trying to gain weight currently weight 46kg (5'8.5" 27yr old). Want to bulk up as well as increase fitness level.. was a high smoker, had cut down and have now stopped smoking altogether.. 2 days in now not smoking.

wijcc · 13-07-2005, 01:20 AM

The funny thing is that I didn't design this program it was tailored mae forme by one of the fitness instructor at the gym after I told him what I wanted???

zx9rjas. · 13-07-2005, 12:19 PM

Yeah, I know alot of fitness instructors who have given people mis-information like that.

Trust me, the guy has put you on a bit of a wrong path. When I started weights I was only about 7.5-8 stone (long story) and trust me the routine like garrys will work (as long as you get your food intake sorted)

J

wijcc · 13-07-2005, 09:35 PM

I also want to increase my fitness level so if I do 10-15 mins on the bike or running machine before hitting the weights is that okay? And/or do 30 mins of cardio again bike or running on the days off, is that okay?
THanks in advance guys

zx9rjas. · 13-07-2005, 11:02 PM

Best doing 20-30 mins of cardio straight after weights but the more cardio you do the less size and strength you will add.

If you bodyfat is low anyway I would say lay off the cardio completely or keep to 1 30 min session on one of your days off. Being new to training, doing weights will increase your fitness and circulatory system.

As your bodyweight is quite low I would suggest concentrating solely on adding some mass and then when this muscle is added work on the fitness

J

12-07-2005, 11:55 PM	#1 (permalink)
wijcc Under Construction Join Date: Jun 2005 Posts: 12 Rep Power:	Please provide feedback onmy training regime Can you guys please provide feedback on my training programme. Warm up Bike 15mins or Treadmill 15 mins or Rowing machine 10 mins Situps 3 x 10 reps Chest press 3 x 15 reps Pec Decs 3 x 15 Dips 3 x 15 Lever row 3 x 15 Seated Lat 3 x 15 Seated Row 3 x 15 Shoulder press 3 x 15 Dumbell rises 3 x 15 Lateral rises 3 x 15 Leg press 3 x 15 Knee ext 3 x 15 Leg curl 3 x 15 Standing calves rises 3 x 15 Arm curl 3 x 15 Tricep pulldown 3 x 15 I train 4 days a week Mon-Thur. Have been going to the gym for roughly 4.5 weeks now, no increase in weight or muscle mass/sizes. Can you guys please provide me with feedback on the above training programme? Thanks in advance

13-07-2005, 12:00 AM	#2 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 696 Rep Power:	do you do all this in one session? J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

13-07-2005, 12:13 AM	#4 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 696 Rep Power:	Woah then. Lets see. 1. 30-45 mins really is all you need especially with your experience 2. Thats way too much for your muscles to cope with on each bodypart. 3. Leave the shoulder/lateral raises out as they wont help you at this level and will hinder your gains. 4. Not enough recovery time and need to lower the reps to around 8-10 Start with Garrys beginner routine. You can find it in the beginners section. You should see real gains from this routine. Your lucky that you have access to experienced info at this stage of our training. I overtrained by doing routines like yours when I started. Stick around mate as you'll get some good info from some real good people on here What is you food intake like and what are your goals that you want to achieve? J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

13-07-2005, 12:15 AM	#5 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 696 Rep Power:	Here you go http://www.musclechat.co.uk/viewtopic.php?t=2071 J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

13-07-2005, 12:19 PM	#8 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 696 Rep Power:	Yeah, I know alot of fitness instructors who have given people mis-information like that. Trust me, the guy has put you on a bit of a wrong path. When I started weights I was only about 7.5-8 stone (long story) and trust me the routine like garrys will work (as long as you get your food intake sorted) J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

13-07-2005, 12:04 AM	#3 (permalink)
wijcc Under Construction Join Date: Jun 2005 Posts: 12 Rep Power:	yes.. takes about 2 hours

13-07-2005, 12:22 AM	#6 (permalink)
wijcc Under Construction Join Date: Jun 2005 Posts: 12 Rep Power:	I am trying to gain weight currently weight 46kg (5'8.5" 27yr old). Want to bulk up as well as increase fitness level.. was a high smoker, had cut down and have now stopped smoking altogether.. 2 days in now not smoking.

13-07-2005, 01:20 AM	#7 (permalink)
wijcc Under Construction Join Date: Jun 2005 Posts: 12 Rep Power:	The funny thing is that I didn't design this program it was tailored mae forme by one of the fitness instructor at the gym after I told him what I wanted???

13-07-2005, 09:35 PM	#9 (permalink)
wijcc Under Construction Join Date: Jun 2005 Posts: 12 Rep Power:	I also want to increase my fitness level so if I do 10-15 mins on the bike or running machine before hitting the weights is that okay? And/or do 30 mins of cardio again bike or running on the days off, is that okay? THanks in advance guys

13-07-2005, 11:02 PM	#10 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 696 Rep Power:	Best doing 20-30 mins of cardio straight after weights but the more cardio you do the less size and strength you will add. If you bodyfat is low anyway I would say lay off the cardio completely or keep to 1 30 min session on one of your days off. Being new to training, doing weights will increase your fitness and circulatory system. As your bodyweight is quite low I would suggest concentrating solely on adding some mass and then when this muscle is added work on the fitness J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

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