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Wk 3 of 6 Wk Routine, Change Frequency?


#1

Hey guys,

First post. Good to be among such an abundance of knowledge.

I just read through some of the newb advice posts and a few other articles and it has me thinking about 2 things:

First, very quickly. I went to my first session with a trainer a few weeks ago.

He took my weight, height, body fat, and measurements, asked me how many days a week I want to train (I said 5), then gave me a 5 week program, and that was it. It includes 6 different upperbody exercises including bench, shrugs, lat pulldown, curls, and 2 others I don't know what to call, and 2 lower body.

I have been plugging away for 4 weeks. After the first week I started increasing weight to each exercise, each week, or more if it started feeling too easy.

My questions:

1) Is just increasing weight each week enough if I want fairly fast progress. I am doing 3 sets of 12 reps for all.
2) Is 4 x week too much? I have read that you build more muscle when your NOT at the gym. I am thinking of switching to 4 sets of 10-12, 3 x week (instead of 3 sets of 12, 4 x week, which I'm doing now)

I would just ask the trainer, but his English is not very good. (I am currently living abroad in Costa Rica and my Spanish is sheeet)


#2

Can you write the whole program? I didn't get the picture...


#3

I'm using descriptions where I don't know the names...

-Bench
-Lat pulldown

-leg press
-leg machine for calves (lying flat on stomach)

-Sitting overhead press with barbells
-Shrugs
-Sitting tri thing (use both hands on 1 barball and raise and lower behind my head)
-Standing curls with bar


#4

And you do that every day five days a week for 3x12?


#5

My bad. I do that 4 x week (1 day is cardio)


#6

I'm sorry to be the one who tells you, that your program sucks.

Increasing the weights when you can lift the previous weight is a good idea.. I'm not sure if that is what you are asking. It's obviously impossible to increase weights any faster than that?

4x a week, I dunno, I'm not a huge fan. Especially if it's a "full body" program.
But then, I'm not a fan of 3x10-12 for beginners either.

Oh and it just hit me, you're the abs of glory guy, right? http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/abs_of_glory_3_months_of_consistency_still_looking_so_far_away?pageNo=0#3270808

This makes me want to help you less.
But I will give you some hard-love advice.

  1. Learn to say "fucktard" in spanish. Call your trainer one.
  2. Get a real program, that is geared towards strength gains. This program MUST include- squats, deadlifts.
  3. Milk. Drink a gallon a day. Gain a pound of BW a week.
  4. Forget about having abs of glory.

#7

5 lbs a week is 260 lbs in a year! I think that qualifies as "fairly fast progress."