T Nation

Programs: Mine or His

Hi Gang,

Got my static tests done, Instructor asked If I required a program, I already had just made one up that I posted on here not to long ago, I said yes anyway to see what he came up with.

He said a strength program 3x10 would be best for the next 6weeks before building so that I can get big numbers on lifts before going into BB training so it works (EH?), I thought you shouldn’t go above 8 reps when trying to work that no? I did say that my goal was to Bulk - Gain Muscle but If I were to do my workout I imagine I’d still grow and gain strength… (Workouts Below, My workout is the 3day split)

Now your thoughts and opinion ? What do you think I should go for?


WORKOUT A
Bench Press 3x10
Incline DB Press 3x10
BOBB Row 3x10
Lat Pull Front 3x10
Military Press 3x10

WORKOUT B
Squats 3x10
SLDL 3x10
EZ Pushdowns 3x10
BB Curls 3x10
Abs Session 3xMAX


Day 1
Bench press 3x8
Dumbell Fly 3x8
Incline DB Press 2x8
Military Press 3x8
Lying Rear Lateral Raises 3x8
Lateral Raises 2x8
EZ Pushdowns 3x10
Tricep dips 2x20
Abs Session 3xMAX

Day 2
Squats 3x8
Hack Squat 3x8
Leg Extension 3x8
Leg Curl 3x10
SLDL 3x10
Calf raise 3x15

Day 3
Bent over Rows 3x8
Seated Row 3x8
Lat Pull Front 3x8
Upright Row 3x8
Lying Incline Barbell Raise 3x8
DB Preacher Curl 3x10
BB Curl 3x8
Abs Session 3xMAX


I like his better. But I prefer programs that are simple with compound lifts. You have many redundant and unnecessary exercises.

Choose 1:
Bench press 3x8
Dumbell Fly 3x8
Incline DB Press 2x8

Choose 1:
Military Press 3x8
Lying Rear Lateral Raises 3x8
Lateral Raises 2x8

Choose 1:
EZ Pushdowns 3x10
Tricep dips 2x20
Abs Session 3xMAX

Choose 1:
Squats 3x8
Hack Squat 3x8
Leg Extension 3x8

Choose 1:
Leg Curl 3x10
SLDL 3x10

Anyway, simple is better. Obviously that’s my opinion, right. You asked for opinions. I think Starting Strength (3x5) or any of the 5x5 programs are the best, for anybody. My opinion.

[quote]TheDudeAbides wrote:
Anyway, simple is better. Obviously that’s my opinion, right. You asked for opinions. I think Starting Strength (3x5) or any of the 5x5 programs are the best, for anybody. My opinion.[/quote]

opinion’s are opinion’s and Indeed that’s what I wanted, One thing though I’m not starting strength training,

Another thing He hasn’t programed it correctly specifically for me which he should have, I said the only days I can train in the gym is Sun-Mon-Tue-Wed, I cannot do his 2 day split twice a week If I dont have a rest day which bugger’s things up more for me now, either that or I try and change it to Lower/Upper

Cheers,

I don’t understand, he thinks 10 reps are better for strength?

But really, I think you learn more from doing other people’s program than your own.

[quote]w-a-t-p wrote:
opinion’s are opinion’s and Indeed that’s what I wanted, One thing though I’m not starting strength training,

Another thing He hasn’t programed it correctly specifically for me which he should have, I said the only days I can train in the gym is Sun-Mon-Tue-Wed, I cannot do his 2 day split twice a week If I dont have a rest day which bugger’s things up more for me now, either that or I try and change it to Lower/Upper

Cheers,[/quote]

No prob. Just because the program is has strength in the name does not mean it won’t give you size. Since you only want size, then training for hypertrophy is what you want. Yup, reps in the range of 8-12. I agree that he didn’t tailor the program to your exact needs. So of course your split would be better suited. Ideally you could have 2 on 1 off, but that’s ideally. Do what you can do with the time you have.

WATP I just checked out your profile.

Definitely not your program dude. It’s waaay to much volume for a skinny guy.

Less sets, more intensity on what you DO do.

Only do the money movements. And don’t stack them up like that. For example, doing Bench press, Dumbell Fly, Incline DB Press and then
Military Press, is a waste of your time. Do you really think you’ll be able to work hard on the inclines after giving the prev. 2 your all?

Because if you can, then you’re not working hard enough.

Trust me. I was about your size when I started training. I wasted about 2 years training like you did.

I had to learn that it was about quality, not quantity.

If I were you I’d do something like Sun, Mon and wednesday.

Full body, upper body and then lower body. But that’s personal preference.

Just pick great movement and give it your all. More than 12 work sets should be impossible if you’re working hard enough.

Thanks both for the opinion and advice, I have slept on this and my thoughts are that I’m in this training hole why I’m here, So I’ll do what the trainer says.

Only being able to train Sun-Mon-Tue-Wed, If I adjust his slightly then I can do it two times per week!

Sxio, I’m not skinny or scrawny anymore I was when I start weights couple years ago, I was 6.0ft and 60kg now that what you call skinny and starving yourself… Currently I’m 6.1ft and 75kg 11.9bf%!

Below I have adjusted his program slightly to work for my days, Upper/Lower or a Split which do you think ? Remember I wont have a recover day in between, Upper/Lower might be better but Split looks ok!

Opinions again please?


UPPER AND LOWER
WORKOUT A
Bench Press 3x10
Dumbell Fly 3x10
BOBB Row 3x10
Lat Pull Front 3x10
Military Press 3x10
EZ Pushdowns 3x10
BB Curls 3x10

WORKOUT B
Squats 3x10
SLDL 3x10
Leg Curl 3x10
Calf raise 3x15
Abs Session 3xMAX


WORKOUT A ----- SPLIT: Chest, Tri’s, Shoulders
Bench Press 3x10
Dumbell Fly 2x10
Military Press 3x10
Dumbell Press 2x10
EZ Pushdowns 3x10
Tricep dips 2x12
Abs Session 3xMAX

WORKOUT B ----- SPLIT: Back, Bi’s, Leg’s
BOBB Row 3x10
Lat Pull Front 3x10
Squats 3x10
SLDL 3x10
Leg Curl 3x10
BB Curls 3x10
DB Preacher Curl 2x10
Calf Raises 3x15

I don’t like either one of them. Neither is balanced in regards to pushing and pulling, and the legs aren’t getting enough attention.

The volume for each movement pattern should be relatively close. One whole day of pushing, then half a day pulling and half legs.

You could try a Upper/lower/upper, S, M, W.

then the next week lower/upper/lower, S, M, W

But whatever you do balance out your work.

Just out of curiosity why can’t you lift Thur, Fri, and Sat?

WORKOUT A
Bench Press 3x10
DB Press 2x6
BOBB Row 3x10
Up Right Row 2x6
Military Press 3x10
Lat Pull Front 3x10
EZ Pushdowns 3x10
BB Curls 3x10

WORKOUT B
Squats 4x8
Hack Squat 3x10
SLDL 3x10
Leg Extension 3x10
Calf raise 3x15
Abs Session 3xMAX

[quote]Whitewater wrote:
Just out of curiosity why can’t you lift Thur, Fri, and Sat?[/quote]

Hmm, Other Hobbies such as Football etc and Education Studies,

Bump?

both of these programs suck dick

look into just getting a pre-made program from someone on here… Waterbury put together alot of good 3 day total body routines that should work well… also the way ur lifting schedule is set up i think is gonna limit u with three obligatory rest days in a row… see if there isn’t some way u could lift on one of these days