Free Training Advice-national certified trainer

[eatrainrest]

[B][U][COLOR="Red"]*************SPYW

[Big]

can we critique the example? I don't like it lol

[T-MOS]

and your qualifications for this are??????


is that a typical split that you perform??

[eatrainrest]

i dont liek it either and actually dont run it, just posting a quick example BIG, but id be glad to critique your workout

[T-MOS]

can we critique the example? I don't like it lol

once again, great minds think alike !!!

[eatrainrest]

2+years experience as a trainer

[Big]

i dont liek it either and actually dont run it, just posting a quick example BIG, but id be glad to critique your workout

I was just teasing bro, I knew what you meant.

[eatrainrest]

I was just teasing bro, I knew what you meant.

haha all good BIG, im the last to be thin skinned, i love what i do so why not offer it to more people who need help without paying me per hour for it?

[Big]

haha all good BIG, im the last to be thin skinned, i love what i do so why not offer it to more people who need help without paying me per hour for it?

this will be especially useful to all the guys who seem to drastically overtrain, then wonder why they don't grow.

[T-MOS]

OK, i will give you a start

here is my current split

Monday- Legs
Tues- Chest
Wed- shoulders
Thurs- Back (including traps)
Fri- arms
Sat-off
Sun- off

usually do 3-4 exercises per body part and 4 sets each exercise first set being a light warm up, then 3 increasing weight sets to failure at 10 reps, 8 reps 6 reps
Legs get trained a little different

[eatrainrest]

OK, i will give you a start

[B[/B]

here is my current split

Monday- Legs
Tues- Chestyou will be utilizing anteroir delts as a secondary muscle group so on your shoulder day just work medial delts
Wed- shouldersif your working posterior delts here it woudl not be ideal for your back day to do rowing movements, example would be low cable rows because your working your back musculature but stressing the rear delts, so try just working medial delts,
Thurs- Back (including traps)
Fri- arms
Sat-off
Sun- off

ok, im not a fan of 5 consecutive days but rather a 4 day split (2 days on, one off) or if you want 5 days in i would follow a routine liek...
day 1-chest/back
day 2-medial delts, triceps,biceps, core
day3-legs, traps

and follow this split, every week it will be slightlt different

usually do 3-4 exercises per body part and 4 sets each exercise first set being a light warm up, then 3 increasing weight sets to failure at 10 reps, 8 reps 6 reps

i would switch up your rep ranges to the opposite. after your light warmup set you should want to perform your first set or two in the 6 rep to faillure range to maxmiize white twitch fibers as opposed to doing 10 the first time. the reason being is by doing 10 than 8 to failure, your muscles will be fatigued and you will not be able to perform the same weight using 6 reps as you would on your first set, i would switch the order to either 6,8,10 or rather even do 6,6, 12 (this will stimulate red fast twitch muscle fibers and work on your stamina

[B]3-4 sets of exercises is good, i would never go over 4 personally. per body part doing 4 sets for each would equate to 16 sets overall (if your doing 4 sets), and 12 sets (for 3 times for exercises) i would not count your light warmup as a set so lets say that generally you are performing (with 3 exercises per group, 9 sets) and for 4 sets of each exercise you are performing (12 sets), not counting your light warmup.

performing 12 sets of a secondary muscle group such as your delts, biceps, triceps, calves, i would not recommend.

here is somethign iw uold recommend according to your current routine NOT COUNTING LIGHT WARMUP
back-10 sets
chest-10 sets
medial delts-6 sets
calves-3-4 sets (these and abs heal alot quicker than all other muscle groups but still need time off nonethelss)
biceps-4-6 sets
triceps 4-6 (up to 8 maximum) sets
abs-3-4 sets[/B]

Legs get trained a little different

just remember to try to keep your lower reps for after your warmup set, because you will be fatigued coming off 10, than 8. less is better, just make sure you r working at 100% intensity and never over, and with proper diet/sleep/hydration/cycle, you will be more than fine

[T-MOS]

Cool, thanks for the tips!!!

[eatrainrest]

Cool, thanks for the tips!!!

np, piost here anytime if you have further ?'s

[Toenails]

Hi all, im 28, 5ft 4 and weigh 140lbs. I've lifted weights in the past but have never researched diet and taken it that serious. Anyway i've got a solid diet plan coming together which i will finish tommorow and post up (its between 3500-4000kcal 8 meals). i think imalmost there just dont wanna be missing out on any killer lifts or doing pointless exercise for bulking. Im working out from home and have access to a barbell, squat rack, dumbells, and bench. For abs i,ve been doing sit ups and crunches etc without any weight so need help on this as not sure what to do for abs whilst bulking.
Please feel free to chop and change and let us know what lifts have done wonders for you.
Also i do 3 x 8reps for each exercise

DAY1
EXERCISE CHEST
Incline Bench Press
Incline DB press
Incline DB flys
EXERCISE - BICEP
Barbell curls
Reverse Curls
DB curls

DAY2
EXERCISE - THIGHS
Squats
Stiff legged deadlifts
EXERCISE ABS
??????????????
NEED HELP ON BEST AB EXERCISE FOR BULKING. UPPER, LOWER AND THE SIDES PLEASE
??????????????

DAY3
EXERCISE - BACK
Deadlifts
Bent rows
1 arm Db rows
EXERCISE - CALFS
Standing calf raises
Seated barbell calf raises

DAY4
EXERCISE - SHOULDERS
Military Press Bar
Arnold DB press
Shrugs
EXERCISE - TRICEP
Skull crusher
Overhead Tris
Close grip bench

REST DAY!!!!!!!!!! (THEN START WHOLE PROGRAMME AGAIN)

Thanks in advance people

[ruffcute]

When you refer to low intensity aerobics, what excersised do you mean.

And should I be doing them the same days as weights

[ruffcute]

and what particular exercises would be best for me for the the bottom of my chest to be more flat below nipples, is it chest exercises or working on the lats

[eatrainrest]

When you refer to low intensity aerobics, what excersised do you mean.

And should I be doing them the same days as weights

anything low intensity, that can be any exercise, walking, eliptical, bike,

yes i prefer AM cardio and immediately after workout, this is when your body is in a gylcogen depleted state.. refer to my threads i posted on cardio, HR, and others

[eatrainrest]

and what particular exercises would be best for me for the the bottom of my chest to be more flat below nipples, is it chest exercises or working on the lats

diet would be your best answer.. if you want a specific critiuq post your workout with all ifo that i posted in first post

[D7M]

HIT or volume?

[eatrainrest]

be aware also it puts alot more stress on the joints and should never fully lock out

[eatrainrest]

HIT or volume?

i recommend nothing over 100% intensity, ever, at anytime

[D7M]

i recommend nothing over 100% intensity, ever, at anytime

care to elaborate?

[eatrainrest]

ok so what have we learned?? do not train beyond failure..

[Toenails]

Thanks for your reply, i cant do lateral pulls as i do not have the equipment at home. any other suggestions for abs would be great.

so on the core lifts such as bench, deadlifts etc you say i should do my very max weight that i can manage to do 4 reps and then up the weight once i can do 6 reps perfectly.

but once i do the 4 max reps, shall i do 3 sets of the 4 max reps at this weight or different weight? just a bit unsure of how many sets?

also what exercise shall i do this on? im thinking Incline bench, barbell curls???, squats,military press... Not exactly sure. if possible could you highlight or write all the main lifts which i should do the max 4 rep lifts to from my programme.

Thanks again for your time mate.

[eatrainrest]

Thanks for your reply, i cant do lateral pulls as i do not have the equipment at home. any other suggestions for abs would be great.abs, never train everyday 3x a week at maximum. 3-4 sets.

so on the core lifts such as bench, deadlifts etc you say i should do my very max weight that i can manage to do 4 reps and then up the weight once i can do 6 reps perfectly.that would be correct using the overload training principle, just be advised of risk of injury. it will be essential to use strict form and not to lock out all the way

but once i do the 4 max reps, shall i do 3 sets of the 4 max reps at this weight or different weight? just a bit unsure of how many sets?
i would only do 4 reps to your max for the 1st set in every exercise. maybe the first two in the first exercise.

also what exercise shall i do this on? im thinking Incline bench, barbell curls???, squats,military pressnot military press, im talking compound movements using conjunction of muscle groups, military press only works your anterior/medial delts. stick to any bench press/ squats/leg press motions in this 4 rep range... Not exactly sure. if possible could you highlight or write all the main lifts which i should do the max 4 rep lifts to from my programme.

Thanks again for your time mate.

comments in bold

[Hunter-S-Thompson]

This is my current workout, im bulking and ive been pyramiding ie reps of about 10/12, 8, 6, 4.... what do you think? too much?

Sunday chest and abs

warmup 2 sets of push ups 18 reps each
dumbell incline bench press 4 sets
dumbell flat bench 4 sets
hammer strength bench machine 3 sets
dumbell incline flys 4 sets

hanging leg raises 3 sets
crunches 3 sets
sit ups 3 sets

cardio 20/30 mins elliptical 65% max

Monday back

warmup on lat pull down 2 sets
lat pull downs 4 sets
deadlifts 4 sets
bent over dumbell rows 3 sets
seated cable rows 3 sets
pull ups/hyperextentions superset 3 sets

Tuesday off


Wednesday shoulders traps and abs

warmup 2 sets of dumbell press
dumbell press 4 sets
upright rows 2 sets
front deltoid raises 3 sets
rear deltoid raises 3 sets

shrugs 4 sets

crunch machine 3 sets
sit up machine with weights 3 sets
hanging leg raises 3 sets

cardio 20/30 mins elliptical 65%

Thursday legs

warmup 2 sets of squats
squats 4 sets
leg raises 4 sets
leg curls 4 sets
calf raises 4 sets (on resistance machine)
leg press (whenever i can handle it if i dont blast my quads too much from squatting) 2-3 sets


Friday biceps and triceps

warmup 2 sets of dumbell curls
dumbell curls 3 sets
barbell curls 3 sets
chin ups 3 sets
hammer curls 3 sets

wrist curls 4 sets

warmup tri's with 2 sets of dips (can do 16 then 14 usually)
then 3 more sets of dips
tricep pressdowns 3 sets
nosebreakers/skullcrushers 3 sets
close grip bench press 3 sets

cardio 20/30 mins treadmill 65%

Saturday off

[eatrainrest]

This is my current workout, im bulking and ive been pyramiding ie reps of about 10/12, 8, 6, 4.... what do you think? too much?

Sunday chest and abs

warmup 2 sets of push ups 18 reps each
dumbell incline bench press 4 sets
dumbell flat bench 4 sets
hammer strength bench machine 3 sets
dumbell incline flys 4 sets
yes i think this is too much stick to 10 solid sets using 4-6 reps in the first 1-2 sets per exercise

hanging leg raises 3 setsid only do 3-4 sets of abs, but more frequent liek 2-3xweekly becaues they heal faster than most miucsles
crunches 3 sets
sit ups 3 sets

cardio 20/30 mins elliptical 65% maxgood, for fat burning

Monday back

warmup on lat pull down 2 sets
lat pull downs 4 sets
if you want to work lower back on back days, do deadlifts first as this concentrates on the lower back/legs. by doing lat pulldowns then going to deads, your defeating the purpose of working out the upper back musculature
deadlifts 4 sets
bent over dumbell rows 3 sets
seated cable rows 3 sets
pull ups/hyperextentions superset 3 sets
i wuold do no more than 10 sets max for back (excluding deadlifts)

Tuesday off


Wednesday shoulders traps and abs
keep in mind here that you already worked out your rear delts in the previous back workout

warmup 2 sets of dumbell press
dumbell press 4 setsdo 3 sets
upright rows 2 setsdo 3 sets
front deltoid raises 3 setsfinish up with 2 sets,, i would put this before upright rows and work from anterior to medial
rear deltoid raises 3 setsi dont see the need for this elminate, you do rear delts with rowing movements

shrugs 4 sets

crunch machine 3 sets
sit up machine with weights 3 sets
hanging leg raises 3 setsagain same principle for abs as i already highlihgted

cardio 20/30 mins elliptical 65%

Thursday legs

warmup 2 sets of squats
squats 4 sets
leg raises 4 sets
leg curls 4 setsthis is a good
calf raises 4 sets (on resistance machine)
leg press (whenever i can handle it if i dont blast my quads too much from squatting) 2-3 sets


Friday biceps and triceps

warmup 2 sets of dumbell curls
dumbell curls 3 sets
barbell curls 3 sets
chin ups 3 sets
hammer curls 3 sets
your doing 9 sets, stick to 6 sets with lower rep range in the first couple sets in each exercise

wrist curls 4 sets

warmup tri's with 2 sets of dips (can do 16 then 14 usually)
then 3 more sets of dips
tricep pressdowns 3 sets
nosebreakers/skullcrushers 3 sets
close grip bench press 3 sets
tyoo many sets, cut in half and do 6 sets. higher intensity on dips for example lowe reps, then do close grip, then skullcrushers last

cardio 20/30 mins treadmill 65%

Saturday off

comments in bold, i like the split alot just make appropriate changes and see how it works

[Toenails]

Thanks again.
Def going to do the 4 rep max thing. Was thinking about doing this but was not to sure what lifts to do this on, thanks for clearing that up with me.

so does this sound good to you. example bench press

1 X 4 reps of max weight (lets say 200lbs)
2 or 3 x 8 reps of heavyish weight (lets say 180)

then next time i do chest try to get the 6 perfect reps of 200lbs. once i reach this its time to up the weight.

cheers

[eatrainrest]

Thanks again.
Def going to do the 4 rep max thing. Was thinking about doing this but was not to sure what lifts to do this on, thanks for clearing that up with me.

so does this sound good to you. example bench press

1 X 4 reps of max weight (lets say 200lbs)
2 or 3 x 8 reps of heavyish weight (lets say 180)

then next time i do chest try to get the 6 perfect reps of 200lbs. once i reach this its time to up the weight.

cheers

yep that would be the right principle. also once in a whie throw in soem 12 reps to your max to hit some diff muscle fibers and confuse the body, you will eventaully plateua andwill havfe to switch up routine, etc. my intro to exercise link will help you in that regards

[Hunter-S-Thompson]

comments in bold, i like the split alot just make appropriate changes and see how it works

ok cool thanks for looking it over much appreciated, ill switch things around a bit as suggested and see how it works out!

[eatrainrest]

ok cool thanks for looking it over much appreciated, ill switch things around a bit as suggested and see how it works out!

yep the biggest key is swithcin up the routine.. im a huge fan of ronnies slingshot method... great routine, but youll still need to implement your own splits, rep ranges, exercises, etc. keep me updated!

[Hunter-S-Thompson]

yep the biggest key is swithcin up the routine.. im a huge fan of ronnies slingshot method... great routine, but youll still need to implement your own splits, rep ranges, exercises, etc. keep me updated!

yea i read through that slingshot method (ok i didnt read the WHOLE thing yet, its looooong) but im thinking of giving it a go once im done with my current cycle and PCT, from what ive read so far it seems pretty interesting, but yea ill keep u updated thanks again

[eatrainrest]

slingshot is a great system because it will fool the body to adapting, which is key. some people though will still do during their reload 12 sets of biceps, i talked to ronnie about that and we concluded that 8-10 during that reload is more preferable, but you will always need a critique and a proposed weekly split and im here to critique it al and advise you. ronnies system is great, BUT you will have up/downgrade sets accoringly to what you do now/goals..etc...

[collar]

intensity does vary on the person, some people that train their 100% is really no where near 100%

just their pain threshold is not so high, so they pressume thats their 100%

i personal train and have seen this many times.

[jbm]

Hey bro! I'm doing supersets now for 4 weeks doing 4 sets each 12-10-8-6...
Any critique! I'm doing mon to fri.. sat and sun off.

[remotely queued]

hey guys i have a couple questions!!

thoughts on soy protein?

training when you're tired? (ex: work/school ran late 4-5 hours sleep previous night) should i just skip the workout or take some redline and buck up?

ab training, is it necessary during a bulking phase? usually i skip it.

workout on an empty stomach? most of the supplements i've taken say to take on an empty stomach. should i really wait 3 hours after a meal to workout? my goal is to gain weight.

thanks for any help ahead of time!!

[eatrainrest]

Hey bro! I'm doing supersets now for 4 weeks doing 4 sets each 12-10-8-6...
Any critique! I'm doing mon to fri.. sat and sun off.

im not a big fan of supersets... negatives yes.. check this out

"muscles are normally 30% stronger when practicing negative training"

as ronnie says to, there is no solid proof stating that supersets works, but they do strain the joints, so i dont recommend them. stick to straight sets using the overload training principle at 100 percent, maybe a negative on the last set of each muscle group

[eatrainrest]

comments

[eatrainrest]

intensity does vary on the person, some people that train their 100% is really no where near 100%

just their pain threshold is not so high, so they pressume thats their 100%

i personal train and have seen this many times.

yes alot of it is mental. your true 100 percent is giving it your all on every set (which i do), where you can NOT get one more rep. if you need assistance for a rep this is considered over 100% and is not recommended

[FireGuy]

im not a big fan of supersets... negatives yes.. check this out

"muscles are normally 30% stronger when practicing negative training"

as ronnie says to, there is no solid proof stating that supersets works, but they do strain the joints, so i dont recommend them. stick to straight sets using the overload training principle at 100 percent, maybe a negative on the last set of each muscle group

Can you please elaborate on how doing supersets strain joints.