Free Training Advice-national certified trainer

[eatrainrest]

[jdgd

[thai-lan]

hi buddy as i said im going to ask for your idea on my lifts

Legs

Squats 1x 20(warm up ) 2x 8-10 , 1x6-8(iusually go heavier on last set)
leg press 2x 10-12 2x 6-8
hack squats 3x10
leg extensions 3x 8-12
hamstrings 3x 10
standing calf raises 3x 15

abs +30mins cardio

[eatrainrest]

hi buddy as i said im going to ask for your idea on my lifts

Legs

Squats 1x 20(warm up ) 2x 8-10 , 1x6-8(iusually go heavier on last set)
leg press 2x 10-12 2x 6-8
hack squats 3x10
leg extensions 3x 8-12
hamstrings 3x 10
standing calf raises 3x 15

abs +30mins cardio

looks good, id do 3 hack squats, 3 squats, 3 leg press and optional 2-3 leg ext. some feel that lower rep ranges work better while others say higher rep ranges with legs.. hers my advice... do both! periodically change.

what exercise for hams? IMO you could go up to 6 working sets for hams liek stiff leg deads (slight knee bend), and seated leg curls. looks good tho.

[MuscleScience]

How do you get yourself or your clients motivated to train?

[eatrainrest]

Ldjdjdd

[Swifto]

How do you get yourself or your clients motivated to train?

Before and after photos and weekly/monthly measurements are great.

When they see visual changes, it motivates them more than anything.

[eatrainrest]

Before and after photos and weekly/monthly measurements are great.

When they see visual changes, it motivates them more than anything.

yess

[thai-lan]

sorry forgot to mention what i do about hamstrings. I do seated hamstring curls. Which stance for outer quads?? wide feet or narrow feet?

[eatrainrest]

sorry forgot to mention what i do about hamstrings. I do seated hamstring curls. Which stance for outer quads?? wide feet or narrow feet?

narrow footed stance for outer quad, wide stance for inner.

[thai-lan]

oh yeah?? ive always thought it was wider i go , more id hit outer quad and ever since i started going wider i got outer part . weird huh?? Ill give it a try next week

[eatrainrest]

oh yeah?? ive always thought it was wider i go , more id hit outer quad and ever since i started going wider i got outer part . weird huh?? Ill give it a try next week

id liek to do wide for some time than inner, periodically swithcing my stance up.

[ranging1]

HEY MATE
noticed ur advice on training n think ur set ranges and reps ranges and advice are pretty spot on from my experiences
this is my current workout routine
chest, tricpes, shoulders
2 sets bench press
2 sets dips with weights
2 sets dumbell shoulder press
1 set barbell shoulder press
2 sets bench dips with weights
2 sets tricep extensions
2 sets lateral raises
2 sets peck deck

day 2: back, biceps, forarms, traps
2 sets lat pull down
1 set chinups
2 sets dumbell rows
2 sets deadlift
2 sets shrugs
2 sets hammer curls
2 sets hyper extensions
2 sets forarm curls
day 3: legs and calves
2 sets machine squat
2 sets 45 degree leg press
2 sets leg curls
2 sets calve raises using 45 degree leg press machine

my problem is my lats have slowed in development (im not getttin stronger)
my rhombozoids (DUMBELL ROWS) im loosing strength in
and my biceps development is going nowhere
everything else is developing great, my legs, calves, traps, deadlifts, forearms
tricep and chest are developing slowly but getting there
any suggestions how i could accelerate my lats development, get my rows strength back up, and get my biceps developing?

[eatrainrest]

[hjjj

[johnq]

great job your doing eatrainrest.
my target is to gain muscle and lose bodyfat

every exercise is 3 to 4 sets 10 to 6 reps i start light and work my way up

mon, chest n bis.
dumbell press incline
dumbell flys incline
dumbell flat press
dumbell flat flys

bis straight barbell curls
standing dumbell curls alternate
close grip z bar curls

tues boxing for a hour

wed
back n traps

pullups
barbell rows
deadlifts
lat pull down behind the kneck
barbell shrugs
dumbell shrugs

thurs cairdo 3mile run steady pace am

fri shoulders n tris

bumbell press
side raises
front raises
rear delt bent over side raises

push downs
close grip barbell press
rope pull downs

sat morn legs

leg extensions warm up 2 sets
squat smith machine, on squatting i put a flat bench under my arse i go to 90 degree angle/parell i dont bounce back up.
leg press
leg extension
lying down harmstrings
calf raises

sunday rest

abs mon and fri

[eatrainrest]

[ffff

[eatrainrest]

great job your doing eatrainrest.
my target is to gain muscle and lose bodyfat

every exercise is 3 to 4 sets 10 to 6 reps i start light and work my way up
k i recommend 100 percent intensity within my set ranges recommendation chart in first psit
mon, chest n bis.
dumbell press incline
dumbell flys incline
dumbell flat press
dumbell flat flys
ok, cut back on sets tho

bis straight barbell curls
standing dumbell curls alternate
close grip z bar curls


tues boxing for a hour

wed
back n traps

pullups
barbell rows
deadlifts
lat pull down behind the kneck
barbell shrugs
dumbell shrugs
go deads first, try half width exercises/half thickness.. i have a body parts chart in my link databse first post to choose from

thurs cairdo 3mile run steady pace am
should be LI if AM cardio

fri shoulders n tris

bumbell press
side raises
front raises
rear delt bent over side raises
no need for front raises unless you lag front delts,
push downs
close grip barbell press
rope pull downs

sat morn legs

leg extensions warm up 2 sets
squat smith machine, on squatting i put a flat bench under my arse i go to 90 degree angle/parell i dont bounce back up.
leg press
leg extension
lying down harmstrings
calf raises
cool id do more for hams tho, again stay wtihin rep range

sunday rest

abs mon and fri

looks good with changes made

[johnq]

that was quick

im doing 3 to 4 sets on every exercise training to failure on most of the exercises

im doing caido thurs morning am

[johnq]

should i add a 20 min cardio after workout on the cross trainer?

[eatrainrest]

Jdkdd

[johnq]

cheers for your help thanks alot

so tuesdays boxing night make sure i carb up because its very hard 60 min session

ill take a look at those links cheers

[ranging1]

cheers mate, about my workout program i repeat that twice in a week so i think ders fair bit of volume der
also i has a question on ur sets per body part
wen u designate a number of sets to a body part
are u saying thats how many we should do in a workout?
or within a time period?
or both?

eg u say 6-8 sets for chest
iill presume thats in 1 week, just because u reccomend split training
so if i did 8 sets for chest in one workouta week
or 2 workouts of 4 sets on chest in a week, would this be the same?
what im asking here is could i workout with a higher frequency per workout, rather then a higher volume?

[eatrainrest]

cheers mate, about my workout program i repeat that twice in a week so i think ders fair bit of volume der
also i has a question on ur sets per body part
wen u designate a number of sets to a body part
are u saying thats how many we should do in a workout?
or within a time period?
or both?
set range per workout session
eg u say 6-8 sets for chest
iill presume thats in 1 week, just because u reccomend split training
so if i did 8 sets for chest in one workouta week
or 2 workouts of 4 sets on chest in a week, would this be the same?
what im asking here is could i workout with a higher frequency per workout, rather then a higher volume?

i dont recommend that, i feel comfortaable hitting each muscle 1x weekly.

[collar]

hey eat can you critique my split.
i do
mon:
chest and biceps

tues:
chest and triceps

wed:
rest by going out for a drink with the buddies

thurs:
chest and biceps

fri:
chest and triceps

sat:
quick half hour pump of chest, super set with biceps and triceps.
cause i am in hurry to go with the boys clubbing.

sunday:
rest by going out with the boys and eating out all day for a refeed..

.................................................. .........................

[eatrainrest]

[fddd

[collar]

lol thanks for the sarcasm i thought you were serious up until the second time you said chest lolol...

LOL, you should have knew bro.

when you got to wednesday, where i mentioned drinking.
i have never drank in my life hehe.

[collar]

lol thanks for the sarcasm i thought you were serious up until the second time you said chest lolol...

oops double posted..........................

[Deltasaurus]

For someone having trouble getting below 12% whos a Endo eating 2200kcal LBM 155, lifting 30-40mins a day 5 days a week plus wrestling 4 days a week what should i do. extra cardio or drop the cals, i wanna get down to 9-10%

[eatrainrest]

[djdjdj

[tembe]

Hey eatrainrest,

I was wondering if you could critique my workout? I am also using the Slingshot Training System. This is the blast workout phase with high volume training.
Deload I will cut the volume in half for a week.

Please let me know if its overtraining? Also taking 500mg Test E and 40mg Dbol

I am currently bulking,

FAILING IN THE 6-10 REP RANGE
Tuesday – Chest and Abs
Warm up – 1 set of Dumbbell Flat Bench Press
4 sets of Dumbbell Flat Bench Press, 10, 8, 6, 4 reps
3 sets of Incline Dumbbell Press, 10, 8, 6 reps
3 sets of Decline Dumbbell Press, 10, 8, 6 reps
3 sets of Machine Press, 10, 8, 6 reps
3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps

Wednesday – Back
4 sets of Deadlifts, 10, 8, 6, 4 reps
4 sets of Lat Pull Downs, 10, 8, 6, 4 reps
3 sets of Seated Cable Rows, 10, 8, 6 reps
3 sets of Pull ups, 10, 8, 6 reps

Thursday – Shoulders, Traps and Abs
Warm up – 1 set of Dumbbell Press
3 sets of Dumbbell Press, 10, 8, 6, reps
3 sets of Clean and Press, 10, 8, 6 reps
3 sets of Military Press, 10, 8, 6 reps
2 sets of Front Dumbbell Raises, 8, 6 reps
3 sets of Upright Rows, 10, 8, 6 reps
3 sets of Dumbbell Shrugs, 10, 8, 6 reps
3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps

Friday – Rest Day

Saturday – Biceps and Triceps
Warm Up – 1 set of Dumbbell Curls
4 sets of Dumbbell Curls, 10, 8, 6, 4 reps
3 sets of Barbell Curls, 10, 8, 6 reps
3 sets of Incline Dumbbell Curls, 10, 8, 6 reps
Warm Up – 1 set of Triceps Cable Pressdowns
3 sets of Triceps Cable Pressdowns, 10, 8, 6 reps
3 sets of Skullcrushers, 10, 8, 6 reps
3 sets of Dips
4 sets of Dumbbell One-Arm Wrist Curls, 12, 10, 8, 6 reps
4 sets of Behind-The-Back Wrist Curls, 12, 10, 8, 6 reps

Sunday – Legs
Warm Up – 1 set of Squats
4 sets of Squats, 10, 8, 6, 4 reps
4 sets of Leg Press, 10, 8, 6 reps
4 sets of Leg Curls, 10, 8, 6, 4 reps
4 sets of Leg Extensions, 10, 8, 6, 4 reps
4 sets of Seated Calf Raises, 10, 8, 6, 4 reps

Monday – Rest Day

[eatrainrest]

[fkdjf

[tembe]

Hows this EatRainRest, i made some adjustments,

Also taking 500mg Test E and 40mg Dbol

I am currently bulking,

FAILING IN THE 6-10 REP RANGE

Tuesday – Chest
Warm up – 1 set of Dumbbell Flat Bench Press
4 sets of Dumbbell Flat Bench Press, 10, 8, 6, 4 reps
3 sets of Incline Dumbbell Press, 10, 8, 6 reps
3 sets of Decline Dumbbell Press, 10, 8, 6 reps
3 sets of Machine Press, 10, 8, 6 reps


Wednesday – Back
4 sets of Deadlifts, 10, 8, 6, 4 reps
3 sets of Pull ups, 10, 8, 6 reps
4 sets of Lat Pull Downs, 10, 8, 6, 4 reps
3 sets of Seated Cable Rows, 10, 8, 6 reps


Thursday – Shoulders, Traps and Abs
Warm up – 1 set of Dumbbell Press
3 sets of Dumbbell Press, 10, 8, 6, reps
3 sets of Clean and Press, 10, 8, 6 reps
3 sets of Military Press, 10, 8, 6 reps
3 sets of Arnold Press, 10, 8, 6 reps

3 sets of Upright Rows, 10, 8, 6 reps
3 sets of Dumbbell Shrugs, 10, 8, 6 reps

3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps

Friday – Rest Day

Saturday – Biceps and Triceps
Warm Up – 1 set of Dumbbell Curls
4 sets of Dumbbell Curls, 10, 8, 6, 4 reps
3 sets of Barbell Curls, 10, 8, 6 reps
3 sets of Incline Dumbbell Curls, 10, 8, 6 reps
Warm Up – 1 set of Triceps Cable Pressdowns
3 sets of Triceps Cable Pressdowns, 10, 8, 6 reps
3 sets of Skullcrushers, 10, 8, 6 reps
3 sets of Dips
4 sets of Dumbbell One-Arm Wrist Curls, 12, 10, 8, 6 reps
4 sets of Behind-The-Back Wrist Curls, 12, 10, 8, 6 reps

Sunday – Legs
Warm Up – 1 set of Squats
4 sets of Squats, 10, 8, 6, 4 reps
4 sets of Leg Press, 10, 8, 6 reps
4 sets of Leg Extensions, 10, 8, 6, 4 reps
4 sets of Leg Curls, 10, 8, 6, 4 reps
5 sets of Seated Calf Raises, 12, 10, 8, 6, 4
5 sets of Standing Calf Raises, 12, 10, 8, 6, 4

Monday – Rest Day

[eatrainrest]

i would add stiff leg deads and throw in a posterior delt exercise.. you dont have one

[tembe]

what are some posterior delt exercises?

and what are stiff leg deads?

[eatrainrest]

[djdjjd

[tembe]

thanks alot...i will add them in


cheers for the help

[tembe]

will back not be overtrained with those added exercises?

[eatrainrest]

Hdjdhd

[tembe]

yes, thanks for the help eatrainrest

[eatrainrest]

what added exercises? stiff leg=hams exercise

posterior delt is the other not back...

[tembe]

thanks. Lots of help