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2005/03/24, 01:27 PM
hi guys... i've been coming and studying this site for about nearly 2 months now.. and am happy that i started coming here.. to be honest i learned a LOT from here.. thanx to all u gurus and experienced people around..
so i got a program from FT and was following it for the last 1 and a half month.. until yesterday... YES.. yesterday i had an appointment with the gym instructor and he was suppose to give me the "program" to follow for my training... and here is what i got.. its 4 days a week program... please have a look and see if it is OKAY to follow as i am concerned...
<Strong>1st day:</strong>
1- Bike: 5 minutes at 4-8km/h (warm up)
2-Treadmill: 20 mins at average 9km/h
3- Bench Press straight: 3 sets of 15
4- Bench Press incline: 3 sets of 15
5- Lat pulldown: 3 sets of 8
6- Shoulder Pullups: 3 sets of 12
7- Abdominal Crunches: 3 sets of 15
8- Abdominal Crunches with 10kg weight: 3 sets of 15
<strong>2nd day</strong>
1- Bike: Same as above
2- Treadmill: Same as above
3- Hack Squat: 3 sets of 10
4- Calf Raise: 3 sets of 15
5- Leg Curl: 3 sets of 10
6- Bicep Curl: 3 sets of 10
7- Tricep Pushdown: 3 sets of 15
(Rest 1 day)
<Strong>3rd day</strong>
Repeat of 1st day
<Strong>4th Day</Strong>
Repeat of 2nd day
this is the program i've got... now u guys tell me if it is okay for me to do this program.. cuz what i read here is that i should give PLENTY of rest to the major muscles to regenerate and heal themselves.
thanx in advance
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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2005/03/24, 01:28 PM
Oopsss <strong> and </strong> didn't work.. it was just for making them bold :D... hehehehe.. sorry for that..:D
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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2005/03/24, 01:36 PM
In your profile you stated you would like to gain muscle.
3 sets of 15 will help you to lose bf but not gain much muscle. Also the cardio before the weights will not keep as much energy for what you will need for the weights. This is a good fat reductuction program to me.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/03/24, 01:41 PM
yeah ur right carivan.. thats what i was telling my gym instructor.. but he said that THIS will increase mass.. and i'll get more fat reduced with this.. when i tried to discuss about losing Lean Body mass (according to my learnings here.. din't tell him though :) ) he said that is not the true way... anyways.. so u suggest that i go along with my program from FT right?
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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2005/03/24, 04:19 PM
dominator generally speaking to get the most muscle mass gains .....you need to train in the 6-8 rep range for working sets.....
also cardio if it's to be done on the same day as weight lifting...it is to be done afterward....otherwise u'll be really limiting your muscle gains....
also I have problem with the exercises chosen....even if you're a complete beginner ....and you want to gain muscle mass...you can still need to do heavy compound exercises....keeping in mind the weight is going to be HEAVY for YOU.....I would also do like a circuit training...
so
Squats
Deadlifts+Shrugs
Pull Ups/Cable Pulldowns
Rows
Dips/Incline barbell Bench press
Stiff-Legged Deadlifts
Calf Raises
Ez-Bar Curls
Close Grip Bench Press
Crunches
these are the type of exercises you should be doing for maximal muscle gains...in the 6-8 rep range....I understand you're a beginner so the weights should be light at first until you get the proper form down and then progress to heavier weights for you....I would do a circuit of these exercises of 3 sets each( maybe 8,8,6....please remember to do 1 light set to warm up for each exercise using 10-15 reps with 30-50% of 1rm...for a good warm up...).....rest maybe 1-3 minutes between each set....and do this workout twice a week....
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2005/03/24, 05:55 PM
thanx menace i was also thinking the same.. cuz according to the info i got from all you gurus is IF i do cardio first.. i won't have enough energy left to lift heavy weights.. and secondly i'll lose LBM... so light exersise with 15 reps would do me no good.. now can u elaborate few things for me more?
do i need to do all these exercises each day?.. or do i split them in different days... and second.. how do i calculate my 1rm (i repetition Max if i'm true.. otherwise correct me please)
your help is cardially appreciated
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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2005/03/24, 06:57 PM
dominator are you new to weights?? cuz i heard u can slow ur gains down if u just start right in on that 6-8 rep range and if ur knew it might help to get your body prepared but overall this routine would benifit more in fat loss to the average person just what i figured?
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2005/03/24, 08:34 PM
timmstar u r right.. i'm new to weights.. just started 2 months ago.. so i'm new to all this.. been reading a lot of posts and threads on here.. so now have a basic idea.. but still a LOT many things to understand and learn....so any help would be appreciated.. please do tell me what u think would be better for me... :)
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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2005/03/24, 10:45 PM
I am talking about a full body circuit training....you'll do all those exercises....twice a week.....so space your workouts about 3-4 days apart....start out slow...you can do 1-4 sets.....rest between 1-3 minutes....less on bi/tri/chest exercises....and more on legs/back exercises(esp squats/deadlifts)
try doing each exercise with weight you can do for just 10 reps....then use a calculator( you can google for it...try '1 rep max').....then you'll get to apprx your maximum(just enter weight used and select 10 reps).....it will probably overestimate on smaller bodyparts(bi/tri) and be about right on big bodyparts(back/legs).....just start slow....pick weights you are comfortable with...your warm up sets should be quite light to just warm up your muscles and prepare them for heavier weights....
at 2 months....you are still quite new to lifting...so maybe to ease into these exercises and reps... try to do maybe a 12,10,8 reps for each exercise....to ease you into the 6-8 rep range....but remember you still have to pick a weight that you can do for jsut that many reps or maybe a rep less...
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2005/03/25, 12:19 PM
thanx menace3000 for the help... am hopefully on the right track.. thanx to u.. and now am on to my exercises :D.. up up and awayyyyyyyyy :big_smile:
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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2005/03/25, 06:04 PM
np...good luck with your training....
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2005/03/26, 09:39 AM
thank you all.. having a good time here.. and with the gym.. owe u all one.. for boosting my moral.. will keep u updated about my progress.. as far till now.. i've lost 3 inches around my waist (from 36 to 33) in two months and lost 4kgs (hopefully not too much LBM) :D
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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