Reply
Results 1 to 18 of 18
  1. #1
    Registered User gainsbegin2020's Avatar
    Join Date: Jan 2020
    Age: 50
    Posts: 5
    Rep Power: 0
    gainsbegin2020 is on a distinguished road. (+10)
    gainsbegin2020 is offline

    Workout review - ok recovery times? - chest/biceps split (6-day)

    Edit: added every exercise as well, help really needed & appreciated .

    Hey fellas,

    I got a new program from my local trainer. I am not entirely sure if his program for me is sensible.

    I want to bulk, and plan to workout 6 days a week - got spare time. AFAIK muscle groups should rest 48 hours between sessions, and this program hits my triceps everyday for example. My 2nd concern is that the workouts seem to be too long (lasting about 1.30 hours everyday). Can it be a problem health/growth wise? Is it time well spent or unnnecessary work?

    My stats: age 23, height 180 cm (5'11), weight 68 kg (150 pounds). Have been push/pull/legs in the last 40 days or so. Pics are attached.

    The program:

    Notes:
    1. He means just do all you can in good form by max so I am making it such that those maxes last around 8-12 reps.
    2. +1 abs workout each day.
    3. Repeat 2 times a week, take 7th day off.
    4. is a 6-week program.

    D1 (chest, biceps):
    Chest
    Incline Bench Press superset w/ Dumbbell Press 5xMax
    Flat Dumbbell Press 4x Max
    Incline Dumbbell Fly 4x15
    Reverse-grip Chest Press 4xMax
    Cable Fly 4x7/7/7

    Biceps
    Barbell curl 5x7/7/7
    Cable curl 4xMax
    Hammer curl 4xMax

    D2 (back, triceps):
    Back
    Low Row 5x Max
    Close-grip reverse pulldown 4x Max
    Incline Dumbbell Row 4x Max
    Seated Cable Row 4x Max
    Wide-grip pulldown 4x Max

    Triceps
    Rope pushdown 50/40/30/20/10
    Reverse-grip pushdown 4xMax
    Cable kickback 4xMax

    D3 (shoulders, legs):
    Shoulders
    Dumbbell lateral raises 5x Max
    Dumbbell press 4x15 - drop set
    Barbell front raise 4x 15
    (Variation) dumbbell lateral raise 4xMax

    Legs (4x10-12)
    Leg Extension
    Leg Press
    Lunge
    Squat
    Calf raise machine

    Repeat, 7th day off.

    Any review / comment / advice welcome.

    I'd like to just trust the trainer and keep a good relationship with him, but I don't want to go full bro and want to keep the science in check.
    Attached Images
    Last edited by gainsbegin2020; 01-29-2020 at 08:07 AM. Reason: Exercises
    Reply With Quote

  2. #2
    Polamalu Hair Grizvok's Avatar
    Join Date: Feb 2007
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 6,089
    Rep Power: 10145
    Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000)
    Grizvok is offline
    You are an absolute beginner and even though you didn’t write out the reps x sets (or the exercises even) I can pretty easily tell it’s pure garbage.


    Edit: like so unbelievably bad you should probably confront the “trainer”.
    Last edited by Grizvok; 01-29-2020 at 06:50 AM.
    Fierce 5 novice routine: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=159678631

    All Pros beginner routine: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=169172473

    Calculating calories and macros: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=173439001

    Multivitamin Creatine Monohydrate
    Fish Oil Whey
    Reply With Quote

  3. #3
    Registered User gainsbegin2020's Avatar
    Join Date: Jan 2020
    Age: 50
    Posts: 5
    Rep Power: 0
    gainsbegin2020 is on a distinguished road. (+10)
    gainsbegin2020 is offline
    Originally Posted by Grizvok View Post
    You are an absolute beginner and even though you didn’t write out the reps x sets (or the exercises even) I can pretty easily tell it’s pure garbage.


    Edit: like so unbelievably bad you should probably confront the “trainer”.
    Could you suggest something in line with the program then? I'm asking for help. Do you suggest to pickup a program from the internet and pretend as if I don't know the trainer at the gym

    I didn't write the exercises to not bloat the thread with more info. The volume is high as I mentioned at least 4 sets of each, 10-12 reps.
    Reply With Quote

  4. #4
    Polamalu Hair Grizvok's Avatar
    Join Date: Feb 2007
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 6,089
    Rep Power: 10145
    Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000)
    Grizvok is offline
    Originally Posted by gainsbegin2020 View Post
    Could you suggest something in line with the program then? I'm asking for help. Do you suggest to pickup a program from the internet and pretend as if I don't know the trainer at the gym
    If these are the kinds of programs that the trainer is putting together, yes. Run away from this program as fast as possible.

    You are a beginner. You need a beginner routine. Pick up Fierce 5 and run it as is following the protocol the creator laid out. After you’ve ran a successful cycle of that maybe look into the Fierce 5 Upper/Lower or something with even more volume like coolcicada’s PPL.
    Fierce 5 novice routine: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=159678631

    All Pros beginner routine: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=169172473

    Calculating calories and macros: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=173439001

    Multivitamin Creatine Monohydrate
    Fish Oil Whey
    Reply With Quote

  5. #5
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 711
    Rep Power: 4049
    paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500)
    paulinkansas is offline
    Originally Posted by gainsbegin2020 View Post
    Could you suggest something in line with the program then? I'm asking for help. Do you suggest to pickup a program from the internet and pretend as if I don't know the trainer at the gym
    The trainer is giving you a Push Pull Legs program. There are stickies here for a Push Pull Legs program, or you can Google the term and find a program faster than it took you to write the original post.
    Reply With Quote

  6. #6
    Registered User gainsbegin2020's Avatar
    Join Date: Jan 2020
    Age: 50
    Posts: 5
    Rep Power: 0
    gainsbegin2020 is on a distinguished road. (+10)
    gainsbegin2020 is offline
    Originally Posted by paulinkansas View Post
    The trainer is giving you a Push Pull Legs program. There are stickies here for a Push Pull Legs program, or you can Google the term and find a program faster than it took you to write the original post.
    He gave me chest/bi & back/tri - exact opposite of PPL which I am aware of if you read the post. I was asking if this program made sense or whether I should swap biceps and triceps to make it more like PPL. What do you think?
    Reply With Quote

  7. #7
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 711
    Rep Power: 4049
    paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500)
    paulinkansas is offline
    Originally Posted by gainsbegin2020 View Post
    He gave me chest/bi & back/tri - exact opposite of PPL which I am aware of if you read the post. I was asking if this program made sense or whether I should swap biceps and triceps to make it more like PPL. What do you think?
    You are working your arms 4x a week with your trainers program. That's too much.
    Reply With Quote

  8. #8
    Polamalu Hair Grizvok's Avatar
    Join Date: Feb 2007
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 6,089
    Rep Power: 10145
    Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000) Grizvok is a name known to all. (+5000)
    Grizvok is offline
    Originally Posted by paulinkansas View Post
    You are working your arms 4x a week with your trainers program. That's too much.
    But the 40 sets of chest a week isn’t?

    Come on...this program is **** from top to bottom.
    Fierce 5 novice routine: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=159678631

    All Pros beginner routine: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=169172473

    Calculating calories and macros: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=173439001

    Multivitamin Creatine Monohydrate
    Fish Oil Whey
    Reply With Quote

  9. #9
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 50
    Posts: 1,280
    Rep Power: 2303
    air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000)
    air2fakie is offline
    Originally Posted by gainsbegin2020 View Post
    He gave me chest/bi & back/tri - exact opposite of PPL which I am aware of if you read the post. I was asking if this program made sense or whether I should swap biceps and triceps to make it more like PPL. What do you think?
    You need to list out the exercises if you want specific advice on the detail itself, but as others said above it's not a good program and no point trying to improve it. Based on your pics and info, F5 full body is prob a more appropriate amount of volume for you.

    If you really want more volume then do an Upper/Lower. But PPL is overkill for you at this point, and 1.5 hrs/workout is too much. You won't see better gains just because you're doing more work.
    Reply With Quote

  10. #10
    Registered User gainsbegin2020's Avatar
    Join Date: Jan 2020
    Age: 50
    Posts: 5
    Rep Power: 0
    gainsbegin2020 is on a distinguished road. (+10)
    gainsbegin2020 is offline
    Originally Posted by air2fakie View Post
    You need to list out the exercises if you want specific advice on the detail itself, but as others said above it's not a good program and no point trying to improve it. Based on your pics and info, F5 full body is prob a more appropriate amount of volume for you.

    If you really want more volume then do an Upper/Lower. But PPL is overkill for you at this point, and 1.5 hrs/workout is too much. You won't see better gains just because you're doing more work.
    I def. agree with you, that's why I was worried about the program. I see the dude all week and don't want to burn bridges with him, but I'll have to if need be. Regardless, I added the exercises so hopefully you fellas can give me more advice on the program. I could change the reps, sets, remove/add exercises, swap days etc. if it will help.

    @Grizvok @paulinkansas
    Reply With Quote

  11. #11
    Toronto Millz12323's Avatar
    Join Date: Oct 2016
    Posts: 1,320
    Rep Power: 6846
    Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000)
    Millz12323 is offline
    Everyday is arm day bruh. That program isn't good. Find a balanced popular one on find Internet that I geared . towards beginners.
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
    Squat - 295x8, 340x5, 355x1
    Deadlift - 430x11, 445x8 455x7, 485x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 170x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 190 Getting fat mode
    531 Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177172201
    Reply With Quote

  12. #12
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 50
    Posts: 1,280
    Rep Power: 2303
    air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000)
    air2fakie is offline
    Originally Posted by gainsbegin2020 View Post
    I def. agree with you, that's why I was worried about the program. I see the dude all week and don't want to burn bridges with him, but I'll have to if need be. Regardless, I added the exercises so hopefully you fellas can give me more advice on the program. I could change the reps, sets, remove/add exercises, swap days etc. if it will help.
    Don't go down the wrong path at the beginner stage just because you're worried about a trainer - you're not dating him. No point trying to change the workout or drag out a one-night stand so it's less awkward when you see him/her later.

    Go down to 3-day Fierce 5 FB, after you see gains and stop progressing do an U/L, and after you see gains and stop progressing, then go to a PPL. You may never need to get to a 6-day/week program as an U/L or other variations work just as well for many ppl.

    Don't get caught in the beginner mindset that if you're doing a lot more exercises then you're going to get a lot bigger. A suitable volume at sufficient intensity, and progression over time.

    Just do cardio/core on off days if you want to be in gym, and when the trainer asks why you're only doing weights 3 days, tell him your body felt like 6 days was too much and you wanted to also do some cardio/core. If he keeps giving you advice, just say thanks and stick with your novice program.
    Reply With Quote

  13. #13
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 894
    Rep Power: 2224
    TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000)
    TolerantLactose is offline
    Originally Posted by gainsbegin2020 View Post
    I was asking if this program made sense or whether I should swap biceps and triceps to make it more like PPL.
    I vote neither.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  14. #14
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 26
    Posts: 9,167
    Rep Power: 44469
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Originally Posted by paulinkansas View Post
    You are working your arms 4x a week with your trainers program. That's too much.
    It's really not

    the complete neglect of lower body lifts on the other hand...
    2018 Log
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  15. #15
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 711
    Rep Power: 4049
    paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500) paulinkansas is a glorious beacon of knowledge. (+2500)
    paulinkansas is offline
    Originally Posted by air2fakie View Post
    Go down to 3-day Fierce 5 FB, after you see gains and stop progressing do an U/L, and after you see gains and stop progressing, then go to a PPL. You may never need to get to a 6-day/week program as an U/L or other variations work just as well for many ppl.
    .
    That ^^^
    Reply With Quote

  16. #16
    Registered User gainsbegin2020's Avatar
    Join Date: Jan 2020
    Age: 50
    Posts: 5
    Rep Power: 0
    gainsbegin2020 is on a distinguished road. (+10)
    gainsbegin2020 is offline
    Originally Posted by air2fakie View Post
    Don't go down the wrong path at the beginner stage just because you're worried about a trainer - you're not dating him. No point trying to change the workout or drag out a one-night stand so it's less awkward when you see him/her later.

    Go down to 3-day Fierce 5 FB, after you see gains and stop progressing do an U/L, and after you see gains and stop progressing, then go to a PPL. You may never need to get to a 6-day/week program as an U/L or other variations work just as well for many ppl.

    Don't get caught in the beginner mindset that if you're doing a lot more exercises then you're going to get a lot bigger. A suitable volume at sufficient intensity, and progression over time.

    Just do cardio/core on off days if you want to be in gym, and when the trainer asks why you're only doing weights 3 days, tell him your body felt like 6 days was too much and you wanted to also do some cardio/core. If he keeps giving you advice, just say thanks and stick with your novice program.
    OK, if everyone says so. There is one thing though. I really have TIME nowadays and I won't have it in the future due to work. That's why I want to do a 6-day workout while giving muscles time to recover. I am sure I can handle it, I've been showing good progress over the last 40 days with it. Maybe it is really not needed, but I'd just like to make sure I am optimizing my available time anyway. If that's sensible, I found this program on fitness subreddit, it is for beginners and recommended. What do you say? reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
    Reply With Quote

  17. #17
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 50
    Posts: 1,280
    Rep Power: 2303
    air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000)
    air2fakie is offline
    Originally Posted by gainsbegin2020 View Post
    OK, if everyone says so. There is one thing though. I really have TIME nowadays and I won't have it in the future due to work. That's why I want to do a 6-day workout while giving muscles time to recover. I am sure I can handle it, I've been showing good progress over the last 40 days with it. Maybe it is really not needed, but I'd just like to make sure I am optimizing my available time anyway. If that's sensible, I found this program on fitness subreddit, it is for beginners and recommended. What do you say? reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
    Well if you have TIME right now then everything said above no longer applies, so do as many days and volume as you like. The great progress over 40 days is evident from your pics and you know best what you can handle.

    The trainer's program or whatever is on Reddit should work great for now. Once you have less time due to work, then consider switching to a proven novice program, or not.
    Reply With Quote

  18. #18
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 50
    Posts: 303
    Rep Power: 2016
    BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000) BeginnerGainz is just really nice. (+1000)
    BeginnerGainz is offline
    Literally what everyone else said, there are better program on this site for beginners. Also, do not be the “bro” who neglects his legs.

    Please keep in mind in the future, all you need to be a “personal trainer” is a certification. That you get online. Food for thought.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com