Critique My Program, Please.

Bigger Stronger Leaner Beginners
1

Hi,

I am hitting the gym for first time in my life. My stats are 5,6’ and 132 lbs and 18% body fat. I signed for the gym couple days ago and yesterday had an evaluation session with one of the trainers of the staff. This is the routine he gave me:

  • 20 minutes of bike, level 8 at 75 rpm.

  • abs bench 6 sets 30 reps

  • chest press 4 sets 12 reps (levels 3-4)

  • pull down 4 x 12 (levels 5-6)

  • triceps high pulley, 4 x 12, levels 4-5 (not sure of its name in english so here is a pic of the machine I am talking about fitnesszona.com/culturismo/imagenes/poleatriceps01.jpg )

  • row at chin 4 x 12 level 4 (not sure of the translation, this was added at the end of the session so I didn’t do it nor see it at work)

  • leg curl 4 x 12 (level 1)

  • leg extension 4x 12 (level 4)

On the other hand, I have been recommended (not by the trainer), to start with this program with "starting strength"by Mr. Rippetoe.

What do you think about the routine the trainer gave me? what do you think about the aternatives? do you suggest something else?

2

I suggest that your trainer is a fucking dildo and is the reason all the rest of us are treated like fuckwads.

Go punch that trainer in the face, and call him a fucking idiot. Then tell him to come to this site and read everything in it.

As for your program, starting strength is always a good start. What are your goals?

3

(BTW, I edited my OP to add that I am 26 y/o)

LOL, I am pretty sure I am going for the worst of it if I attempt to punch the dude.

My goals are to gain weight, to gain strenght and to grow muscle.

4

Just by the fact it says “levels” I will say it sucks and go with starting strength. However, nobody else here will say it but if your really this new to working out the program by the trainer is probably okay for a month or 2. If you were not lifting before then anything you do now is better than last months nothing. If the workout they gave you is something you are easily able to follow through with then do it while your reading up on other stuff like starting strength.

5

[quote]sufiandy wrote:
Just by the fact it says “levels” I will say it sucks and go with starting strength. However, nobody else here will say it but if your really this new to working out the program by the trainer is probably okay for a month or 2. If you were not lifting before then anything you do now is better than last months nothing. If the workout they gave you is something you are easily able to follow through with then do it while your reading up on other stuff like starting strength. [/quote]

This is marginally agreeable. Something is definitely better than nothing. But why waste your time when there is so much better out there? Do you want to look back in 3 years and say, “Man, I’m glad I did that 2 months of shit to get me started with lifting, that was awesome.”

Nope, it will have been a waste of time. Any good trainer can write you up a decent beginner program, but since Rippetoe is a fuckload, maybe even 2 fuckloads, smarter than me, just follow that and eat everything that isn’t bolted down.

Edit - Do starting strength, gain some size, THEN go punch that useless monkey fucker in the face.

6

I have been recommended the following routine:

Do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn’t get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn’t need more than one minute rest between the warm up sets and you shouldn’t need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

Thoughts?

7

for god sake just go read starting strength

8

[quote]Wittydude wrote:
I have been recommended the following routine:

Do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn’t get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn’t need more than one minute rest between the warm up sets and you shouldn’t need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

Thoughts?[/quote]

And why does a rank beginner want “medium” and “light” days? If you do a google search for starting strength, or even on T-Nation, there are pretty decent write ups on what you need to do. It is a pretty simple program, and i you are a total beginner then just do the simplest version:
A
Squat (3x5)
Bench (DB/BB - I prefer DB) (3x5)
Deadlift (1x5)

B
Squat (3x5)
Shoulder press (3x5)
Pendlay rows (3x5)

A-B-A-B on alternate days. Just try to lift more each time and eat according to your goals. If you know or can have someone teach you power cleans, replace rows with cleans.
There is absolutely no reason to fuck around with this simple and awesome program. People have made significant progress with just this.

I would strongly recommend reading the book.

Edit - if you feel the uncontrollable urge to add extra work for whatever reason, make sure you put it at the end of the actual A/B workout. +1 for your trainer being a dildo.

9

[quote]Wittydude wrote:
I have been recommended the following routine:

Do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn’t get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn’t need more than one minute rest between the warm up sets and you shouldn’t need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

Thoughts?[/quote]

Increasing the weight by 10% can actually be a lot, especially if you’re working hard on the last 2 to 3 reps. Better you work with increments every workout every week rather than slapping an extra 10% on a lift.

The exercises are all fine, you’ll need to them anyway.

I’d say it would be better that your first few workouts (maybe for the first year) come from established international trainers (Cosgrove, Rippetoe, CT etc). Program design is a tough subject and certainly takes time to develop the skill set for it (meaning your PT is probably not qualified, maybe he/she is).

10

Im a fan of Bill Starr’s 5x5 workout plan. My suggestions would be to stick to compound lifts squats, deadlifts, pull ups, military press, and bench. Start with a weight you’re comfortable with but still challenging. Most importantly make sure u watch your form. If you are unsure on how to do these lifts or not sure if you are doing them right there are plenty of sites via google with vids of proper lifting technique. as others have stated i would stay on a preset program since program design can be overwhelming.

11

The Stronglifts 5x5 is a good program too. It’s similar to Starting Strength but uses 2 more sets with the reasoning being that a beginner should focus on practicing good form above heavier weights. It also adds pull-ups, chin-ups, and push-ups. The stronglifts web site even has a spreadsheet premade to track all your workouts, weights, bodyfat…

12

are you able do to do chin ups, pull ups, dips, push ups and BW squats with good form? if not, maybe you should start with getting good at those. add in some lowerback and ab work.