Reply
Results 1 to 3 of 3
  1. #1
    Registered User BeetrootSalad's Avatar
    Join Date: Oct 2021
    Age: 51
    Posts: 4
    Rep Power: 0
    BeetrootSalad is on a distinguished road. (+10)
    BeetrootSalad is offline

    Feedback on my training program (and approach as a whole)

    Hello.

    Male, 28
    Height: 6'0'' / 182cm
    Weight: 165lb / 75kg

    Trying to gain muscle mass.

    Have been lifting for about an year. Paid a local fitness instructor to create a program for me, it's basically a bro split 4-5 days a week. Have been following it very closely so far, but would like to try something different. PPL looks very tempting. Thinking about doing push, pull, legs, rest, repeat instead of PPLPPLR in order to have a bit more time to rest, but still train each muscle group 2 times almost every week.

    Maintenance calories = around 3000. Yes, I know that this sounds a lot for a newbie lifter who doesn't weigh too much, but I track my calories pretty carefully. I eat mostly clean (90-100 %) and very rarely go under 1,1 gr protein per pound of body weight (but never under 1 gr). I plan to do a lean bulk, so eating at 10 % surplus, ~3300 calories.

    Unfortunately I don't do too much cardio at the moment, but plan to start doing 150 minutes per week, as per the most common recommendations. Will it "eat" my surplus calories though?

    Not taking any supplements at the moment, but plan to get pre-workout and creatine (and also some stuff for general health - turmeric, omega 3 and multivitamin). Don't need whey protein as I get enough through food. I am open to take the more "advanced" natty supps like ecdysterone, turkesterone, laxogenin etc. in the future, but don't think that they are needed now... correct me if I am wrong.

    Can't think of anything else at the moment, so here are some notes on the program (it's in the attached file):

    - I don't mind spending a lot of time in the gym even if only for 5% more gains;
    - I like going hard - many sets to failure and beyond;
    - when I started an year ago, the instructor advised me against doing deadlifts (increased chance of injury), but I am open to finally include them instead of one (or more) of the current back exercises;
    - I love hyperextensions before and after abs training. If I don't do some hyperextensions before lying leg raises for instance, my lower back will start burning before my abs. This is why I have put them under "Abs";
    - some shoulders/forearms exercises are in the Legs day to avoid making the Push/Pull days too long;
    - are front raises necessary? I've read that front delts are already decently trained by all other exercises and don't need isolation. Will it be beneficial if I replace them with Arnold press (currently doing them during shoulder day and enjoy them)?
    - lying leg raises and planks are the only bodyweight exercises here. For all others, I will be using double progression.

    Thanks in advance for your feedback.
    Attached Images
    Reply With Quote

  2. #2
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 55
    Posts: 1,951
    Rep Power: 6947
    coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000)
    coachcalande is online now
    All you can do is try it.

    I personally wouldn’t like splitting my delt training like that as I would have issues recovering that impact big bench/incline work.

    If you like training shoulders apart from chest, this is a great split.

    Day 1-Chest/back/abs- superset pushes with pulls to save time.
    Day 2-Legs/calves
    Day 3-Shoulders/arms/forearms- superset bis/tris to save time
    Day 4-Off

    Repeat.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  3. #3
    Registered User BeetrootSalad's Avatar
    Join Date: Oct 2021
    Age: 51
    Posts: 4
    Rep Power: 0
    BeetrootSalad is on a distinguished road. (+10)
    BeetrootSalad is offline
    Thank you for the advice!
    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