Gym Advices...

[laclaurence]

Hi, just want to ask your opinion about my Gym Program. I'm 21 years old, 5'11 and i just started going to the gym last january. Im a male nurse and ive been wanting to gain more weight and build muscle since i was being called by a modeling agency in makati and i'm trying to work this thing about modeling.

Heres my routine schedule:
Program 1: Chest and Triceps
Program 2 : Legs and Back
Program 3 : Shoulder and biceps

I've been dying to hear your opinion since this is a 3 days program and ive been doing this 3 set 8-12 reps. I need also your opinion about the length of time per session, i have read a lot of articles in the net that said that the maximum length is up to 45 minutes, because the testosterone level of a male only last for that amount of time after that the cortisol takes over and this cortisol promotes muscle wasting thus preventing muscle build up.

Thanks in advance for those who will give their advice:

[military_press]

bro, taga saan ka? san ka nag ggym?

[blakedaddy]

a better program first off..

http://forum.bodybuilding.com/showthread.php?t=998224

second, you can workout longer than that, just take breaks in between to rest and allow your body to lower cortisol levels and your CNS to re-set.

[laclaurence]

I'm actually based in laguna......

[laclaurence]

thanks for the advice........

[military_press]

bro, sundin mo yung program na binigay ni blakedaddy

[laclaurence]

I want to hear your opinion about this: My program
Program no. 1
Chest:
Push up
Bench press
Dumbbell flyes
Dumbbell incline press
Dumbell incline Flyes
Decline Bench Press
Triceps:
Cable row
EZ bar
DB one arm
DB wrist curl

Program 2
Legs:
Leg squat
leg press
leg curl
leg extension
seated calf extension
seated toe extension
Calf Raises
Back:
chin up
lat pull down
cable row
db one arm raise
db extension
hyperextension
Program 3
Shoulder:
overhead raise
lateral depression/raise
db lateral raise
ez bar reverse raise
Traps:
db shrugs
ez bar
biceps:
preachers
incline
concentration
hammer curl

the names, im not sure if its correct...but thats the whole program.

[brianpex]

^ That's a great workout if you're on steroids!

If you're not on steroids, do blakedaddy's program.

[TheGame2303]

I want to hear your opinion about this: My program
Program no. 1
Chest:
Push up
Bench press
Dumbbell flyes
Dumbbell incline press
Dumbell incline Flyes
Decline Bench Press
Triceps:
Cable row
EZ bar
DB one arm
DB wrist curl

Program 2
Legs:
Leg squat
leg press
leg curl
leg extension
seated calf extension
seated toe extension
Calf Raises
Back:
chin up
lat pull down
cable row
db one arm raise
db extension
hyperextension
Program 3
Shoulder:
overhead raise
lateral depression/raise
db lateral raise
ez bar reverse raise
Traps:
db shrugs
ez bar
biceps:
preachers
incline
concentration
hammer curl

the names, im not sure if its correct...but thats the whole program.

this is too much. for 3 sets each & 8-12 reps? that must be in low intensity..

I'd cut everything in half, but double the intensity. & I'd focus more on freeweights/compounds. you can finish that w/in an hour, & will be huffing & puffing on the way out..

where are the Presses? the Deadlifts? the Squats? those are the quality exercises you should be utilizing. do them first, then finish w/ some Isolation exercises. hope this helps

PS: Cable Rows is not for Triceps.

[blakedaddy]

^ di ka pa nasanay... people spend too much time with chest/arm work but never put emphasis on legs and have a million excuses.

plus, 9 out of 10 guys who don't train legs don't have significant development over those who train their legs.

[TheGame2303]

^ di ka pa nasanay... people spend too much time with chest/arm work but never put emphasis on legs and have a million excuses.

plus, 9 out of 10 guys who don't train legs don't have significant development over those who train their legs.

LOL. I know. I see that EVERYTIME.

todays definition of a great physique would be a bulging chest & biceps plus abs, then you're good to go. that's it.

people should quit taking advice from "model-modelos". whenever I read or hear about what they have to say about training/nutrition, it's a comic relief for me..

[swole_stevecc]

I want to hear your opinion about this: My program
Program no. 1
Chest:
Push up
Bench press
Dumbbell flyes
Dumbbell incline press
Dumbell incline Flyes
Decline Bench Press
Triceps:
Cable row
EZ bar
DB one arm
DB wrist curl

Program 2
Legs:
Leg squat
leg press
leg curl
leg extension
seated calf extension
seated toe extension
Calf Raises
Back:
chin up
lat pull down
cable row
db one arm raise
db extension
hyperextension
Program 3
Shoulder:
overhead raise
lateral depression/raise
db lateral raise
ez bar reverse raise
Traps:
db shrugs
ez bar
biceps:
preachers
incline
concentration
hammer curl

the names, im not sure if its correct...but thats the whole program.

HAHAHAH. Good luck completing that program in 4 hours loool:rolleyes:

[laclaurence]

im not sure about the names of the exercise...hahaha...... and i do program 1 on the first day...and the next is prog. 2 and yung no. kinabukasan nung number 2.

Can anyone give me a list of the exercise that blakedaddy recommend.......like the list i did on my program...im having a hard time eh....thanks...appreciate it.

[blakedaddy]

^ read the link I gave you... halatang di mo pa binabasa

[brianpex]

Spoonfeeding na to ha...

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

[s1xxx]

I don't see a problem with the TS's program maybe some of you have misread his post lang. Ang pagkakaintindi ko kasi is 3 days sya in a week nagwowork out & 1 program per day lang ang ginagawa niya. Maybe some of you thought na ginagawa niya lahat nung nasa list niya in just one day?:glee:

Ang program 1 niya for day 1 is Chest & Triceps only w/ 5-6 exercises each. What's wrong with that? The only fault that I see in his routine is mukang 3 straight days ata siyang nagwoworkout w/ no rest days in between.

We both have quite the same routine kasi. My routine naman is - For Mondays, I do Chest & Biceps w/ 5 exercises each (3 sets, 12-15reps). On Wednesdays, I do Shoulders, Abs & Legs, and on Fridays I workout my Back & Triceps naman with the same number of exercises and sets just like w/ my Mondays. I spend an hour lifting weights and 30 mins doing cardio before heading home. May mali ba sa ginagawa namin? The link Blakedaddy gave is also a good workout routine but I am comfortable na kasi with my own routine kaya eto muna sinusubukan ko.:D

[blakedaddy]

I don't see a problem with the TS's program maybe some of you have misread his post lang. Ang pagkakaintindi ko kasi is 3 days sya in a week nagwowork out & 1 program per day lang ang ginagawa niya. Maybe some of you thought na ginagawa niya lahat nung nasa list niya in just one day?

Ang program 1 niya for day 1 is Chest & Triceps only w/ 5-6 exercises each. What's wrong with that? The only fault that I see in his routine is mukang 3 straight days ata siyang nagwoworkout w/ no rest days in between.

We both have quite the same routine kasi. My routine naman is - For Mondays, I do Chest & Biceps w/ 5 exercises each (3 sets, 12-15reps). On Wednesdays, I do Shoulders, Abs & Legs, and on Fridays I workout my Back & Triceps naman with the same number of exercises and sets just like w/ my Mondays. I spend an hour lifting weights and 30 mins doing cardio before heading home. May mali ba sa ginagawa namin? The link Blakedaddy gave is also a good workout routine but I am comfortable na kasi with my own routine kaya eto muna sinusubukan ko.

simply put, there are better ways to train.

you don't need 3-4 exercises per bodypart to get results.

Frankly speaking, everyone I saw using that routine is either a guy na tamad mag legs or someone who is average at most.

So we leave the choice with you guys..

I've personally trained people who have appeared in magazines so this is not just lip service

[TheGame2303]

I don't see a problem with the TS's program maybe some of you have misread his post lang. Ang pagkakaintindi ko kasi is 3 days sya in a week nagwowork out & 1 program per day lang ang ginagawa niya. Maybe some of you thought na ginagawa niya lahat nung nasa list niya in just one day?:glee:

Ang program 1 niya for day 1 is Chest & Triceps only w/ 5-6 exercises each. What's wrong with that? The only fault that I see in his routine is mukang 3 straight days ata siyang nagwoworkout w/ no rest days in between.

We both have quite the same routine kasi. My routine naman is - For Mondays, I do Chest & Biceps w/ 5 exercises each (3 sets, 12-15reps). On Wednesdays, I do Shoulders, Abs & Legs, and on Fridays I workout my Back & Triceps naman with the same number of exercises and sets just like w/ my Mondays. I spend an hour lifting weights and 30 mins doing cardio before heading home. May mali ba sa ginagawa namin? The link Blakedaddy gave is also a good workout routine but I am comfortable na kasi with my own routine kaya eto muna sinusubukan ko.:D

like I said, it's too much volume. 5-6 exercises, 3 sets each, 10-15 reps, for a small bodypart like Biceps &/or Triceps? so that would be 15-18 sets for such a small bodypart. that's overkill na. Chest ko nga 3 exercises lang e, 5-6 working sets lahat na yun. Biceps/Triceps ko 3-4 working sets lang..

what am I trying to say? Intensity is much more important, effective & efficient than just pumping away hundreds of reps. it's a much shorter workout too..

[blakedaddy]

As the game said, doing 1-2 exercises per bodypart but following a sound plan and going all out will definitely bring better results than 5-6 exercises.

eto nalang, I have a friend who does the same workout as you do, yet til now, his weights still remain my warmup weights and always uses the excuse na "puro supplements lang kasi katawan mo", yet if you see how intense he trains, you'll think he's playing bente-uno in a makeshift basketball court.

nuff said

[TheGame2303]

"puro supplements lang kasi katawan mo"

aah yes, the ultimate excuse of ignorance :D

[laclaurence]

thanks po sa mga advice..........so ill cut the reps and focus more on the intensity or the weight i'm going to use? Yup, my trainer said that ill do it 3 consecutive days......and i think konti lang yung nadadagdag na weight sa akin....

THANKS blakedaddy

[military_press]

bro, just do the starting strength program na binigay ni coach blake.

[laclaurence]

this one?
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

[military_press]

just read the link na binigay ni coach blake. very informative yun

[military_press]

yup.. just read the link na binigay ni coach blake. very informative yun

[laclaurence]

ok...thanks.....

[j.a.M.E.s.]

Spoonfeeding na to ha...

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

This is it?? Where are the biceps & triceps exercises? I can do this workout in less than 20mins.:D

What kind of squats are we talking about? Maraming klase ang squats...

[excusemyfrench]

thats it.

back squats.

[blakedaddy]

This is it?? Where are the biceps & triceps exercises? I can do this workout in less than 20mins.

Coming from the link itself:

Question - I want to cut up for the beach and get a 6-pack. Can I get a 6-pack from this program?

The "6-pack" is a result of 3 things

1) Muscular development of the abs
2) Low bodyfat
3) Enough muscle all over the body so that the skin is stretched thin enough across the abs to demonstrate them

Some people who are barbell novices may have abs, but usually they are involved in some type of strength/endurance sport, such as soccer, hockey, track, and especially martial arts and wrestling, etc. These individuals may be naturally muscular and lean, and probably have developed a good bit of muscle via their sport. As a result, they may not have significant muscle mass as compared to a bodybuilder, but they are still well developed compared to the untrained individual.

This program builds muscle mass. Diet and cardio are used to burn bodyfat. If your bodyfat is low, then you may very well find that the muscular development you get from this program is enough to help your abs show, especially if you eat a very clean, well-balanced (for muscle building) diet.

If you don't have abs now, and you are a chubby, NO weight training program will get you a 6-pack without dietary adjustments and cardio. As a newb to weight training, your best bet is simply to clean up your diet, maintain a strict food log, and monitor your calorie intake and morning post-take-a-dump bodyweight. Don't try to lose weight (unless you're pretty fat), try to maintain. This will allow your body to burn bodyfat for fuel while building muscle. This is ESPECIALLY effective for chubby teenagers and out-of-shape older guys who used to be athletic/lean and can use muscle memory to help them get back in shape.

Take 6 weeks and focus on eating a maintenance diet and developing your strength. Monitor your progress and THEN start tweeking.

teh bicepts

Question - Why isn't there any direct arm work? I wunt my gunz!

There is direct arm work included in this program, but it is designed so that the inexperienced newb doesn't overdo his arm work.

Here is what typically happens with a novice weight trainee.

1) They suck at the "big exercises" because compounds like squats, deads, benches, presses and pulls are difficult when you first start out. You can't get the technique right, you are wobbly and uneven, etc. As a result, you are unable to truly tax your torso or leg muscle groups.

2) They have TONS of leftover energy because the weight they used on the compounds doesn't really stress their muscles excessively, so when it comes time to train arms, they get overzealous and obliterate the arms with all their leftover zeal

3) Arm work is VERY easy to perform, both from a physical standpoint and from a mental standpoint. Curls are easy, squats are hard. The untrained, unconditioned novice is also undisciplined, and a result, will put less effort into the big exercises and more into the arm exercises, because they are easy

4) Arms are, even for newbs, EXTREMELY easy to hit hard and "get that burn/pump". As a result, newbs end up w/ crippling DOMS (Delayed Onset Muscle Soreness) in their arms, and on the 2nd day following, they are unable to train their presses or pulls because their arms are complete jello.

5) Couple the above with the ridiculously intense "arm fascination" that the typical 14-year old has, and you have a recipe for disaster.

By placing the direct arm work approximately 3-4 weeks into the program, you are able to develop a base conditioning level so that once you DO add the arm work, your arms are already well conditioned, and the arm work becomes icing on the cake and doesn't interfere with your main workout exercises. This means significantly greater growth in their entire body, including their arms. In the end, very experienced people have developed this to maximize your growth all over, including your arms. Your arms will grow better if you don't overdo it at first.

[excusemyfrench]

thanks blake for the RP!!!

[brianpex]

You're also supposed to add at least 5lbs to each exercise with every workout.