personal trainer told me....... - UK-Muscle Body Building Community

warren_1987 · 03-12-2007, 03:30 PM

hey guys i have just joined a gym at uni and i had a meeting with a personal trainer he has put me on a programme for a month for endurance but i did say id prefer to build some mass quick. first off here is what i found from my health test

height - 5'10.5''
weight - 79.5kg
bf% - 15.5%
bp - 143/76
calorie @ rest -2043
energy needed - 3200 kcal

this is the wo plan he gave me

all 2x16 with 30sec between sets

squats
lat pull down
deadlifts
plank
press ups
bi curls
frech press
bend over reverse flys

now i am worried as he told me this is the best way to build mass by doing 1 month of this then a split routine.

i have always thought eat big lift big and that full bodys are the best way for a total newbie or upper/lower or push pull if any split rather than a total split.

i have just purchased some protien but would now like some advise on my diet and wo this is what i am looking at

6.30 breakie - bowl of porrge oats,

7am gym work out

8.45 - protein shake,bannana

10 - turkey/chicken salad sandwich

12 lunch- pasta with peppers carrots brocholi sweet corn

2-tin of tuna

5- tea lots of veg with (steak,fish,chicken,turkey etc etc )

7 scrambled eggs 4eggs 1yolk

9.30 protein shake

bed at 10.30 / 11pm

work out

man wed fri

3x8-10

A

compounds

leg press
lat pulldowns
shoulder press
bench press

iso

bi curl
calf raises

B

compounds

deadlifts
bench press incline
arnold press
close grip pull downs

iso

tricep pull downs
side raises

cheers guys hope you can help lol just to confirm my aim is to put on aroud a stone quickly but without adding lots of fat, i am told i am luky as a newbie as i may even loose fat at same time (just off the begginers guid i read on here,

samurai69 · 03-12-2007, 04:06 PM

a lot of new ish personal trainers seem to put people on these strange routines with too many isolation exercises etc

a good basic routine for a beginner would be a 3x8 full body routine working on compound exercises 1 exercise per body part

that easy really ..........do it for 6 weeks

this was a routine/article i wrote on another forum....its about right for most

Quote:

As a personal trainer (insert your comments here

), i see a lot of beginners to the gym being shown small isolation exercises and 10 to 15 rep sets, when what they really need is a balanced routine thats designed to start building strength not only in the big muscles, but in the proprioceptive muscles (the muscles used to balance) , tendons and ligaments. It also needs to be progressive, with a learning curve on intensity.

My wife started lifting weights about 6 months ago, when she started in the gym we stuck to one exercise per bodypart.

Chest - Barbell bench Press
Back - Lat Pulldowns (would change this to bent barbell rows now)
Shoulders - Dumbell shoulder Press
Legs - Squats (deep at least to parallell)
Arms - Dumbell extensions and dumbell Curls

These exercises were chosen so that there was a certain amount of proprioception needed.

We trained the same workout 2 times per week doing 2 sets of eight to 12 reps. When 12 reps was reached we increased weight until only 8 reps was manageable and worked up.

Approximately 4 weeks in to this we increased to 3 times per week and 3 sets, still continuing with the 8 -12 rep sysytem

Then after about 4 weeks again we changed the system slightly, by this time my wife was beginning to understand about intensity in her training, so we went to a split routine

We now train tuesday, thursday, saturday, tuesday, with an upper body, lower body workout, meaning that every 3rd workout has a longer rest period.

We have also included a second, isolation, exercise for the larger muscle groups.

The Important thing is the constant increase in intensity, either by increasing weight or reps

So since her training has started the weights have increased to the point that she is lifting, not only more than most of the women in the gym but more than what half of guys lift.

This In my mind is the ideal way to begin the training of a total beginner

Once training has continued for atleast 6 months the newbie would have built a muscle base, strengthened tendons and ligaments and have a working knowledge of lifting weights correctly.

Then the fun can begin, here we can go towards HIT, high volume, 5x5 etc etc. Depending on which are you want to progress into (powerlifting, bodybuildine, strongman, strenght sports, general health etc)

So Start slowly, build strength in the muscles tendons and ligaments, learn proper exercise technique, learn how to continually progress and raise the intensity level and from purely a training perspective you will see muscles and strength grow.

Of course to continue there are other things like Diet, proper nutrition and supplementation, rest etc, but thats another post

ParaManiac · 03-12-2007, 04:07 PM

Looks pretty good to me.As you are new to training he has put you on a circuit training type programme to get you used to exercising and lifting weight.

You will then move on to a programme that should encourage growth.

MXMAD · 04-12-2007, 01:20 PM

You should say to you trainer the goals you want to archive.

As samurai said 3 x 8

If you want to build mass 8 - 10 reps works for me

Liam · 04-12-2007, 01:25 PM

5x5 has built mass very quickly for me over the last few months.

warren_1987 · 04-12-2007, 06:34 PM

cheers for the help guys iam still not sure about my sets and reps im hoping my routine is sound, any ideas about calories.

heres a pic to show the current shape im in

MXMAD · 04-12-2007, 07:47 PM

Smart tattoo mate

Base · 04-12-2007, 10:05 PM

I'd stick to what he says for the time being mate. Do the month of this training style then see what he has to offer, don't just dismiss his advice. Good luck anyway bud.

Base

matokane · 04-12-2007, 10:14 PM

Quote:

Originally Posted by Liam

5x5 has built mass very quickly for me over the last few months.

lol this has nothing to do with anythin but Liam on ur pic are u pushing ur bicep up on the inside with ur other hand in ur pic?

03-12-2007, 03:30 PM	#1 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	personal trainer told me....... hey guys i have just joined a gym at uni and i had a meeting with a personal trainer he has put me on a programme for a month for endurance but i did say id prefer to build some mass quick. first off here is what i found from my health test height - 5'10.5'' weight - 79.5kg bf% - 15.5% bp - 143/76 calorie @ rest -2043 energy needed - 3200 kcal this is the wo plan he gave me all 2x16 with 30sec between sets squats lat pull down deadlifts plank press ups bi curls frech press bend over reverse flys now i am worried as he told me this is the best way to build mass by doing 1 month of this then a split routine. i have always thought eat big lift big and that full bodys are the best way for a total newbie or upper/lower or push pull if any split rather than a total split. i have just purchased some protien but would now like some advise on my diet and wo this is what i am looking at 6.30 breakie - bowl of porrge oats, 7am gym work out 8.45 - protein shake,bannana 10 - turkey/chicken salad sandwich 12 lunch- pasta with peppers carrots brocholi sweet corn 2-tin of tuna 5- tea lots of veg with (steak,fish,chicken,turkey etc etc ) 7 scrambled eggs 4eggs 1yolk 9.30 protein shake bed at 10.30 / 11pm work out man wed fri 3x8-10 A compounds leg press lat pulldowns shoulder press bench press iso bi curl calf raises B compounds deadlifts bench press incline arnold press close grip pull downs iso tricep pull downs side raises cheers guys hope you can help lol just to confirm my aim is to put on aroud a stone quickly but without adding lots of fat, i am told i am luky as a newbie as i may even loose fat at same time (just off the begginers guid i read on here,

03-12-2007, 04:07 PM	#3 (permalink)
ParaManiac Fvckin refs! Join Date: Mar 2007 Location: Manchester Posts: 1,967	Re: personal trainer told me....... Looks pretty good to me.As you are new to training he has put you on a circuit training type programme to get you used to exercising and lifting weight. You will then move on to a programme that should encourage growth. __________________ When a man opens the car door for his wife, it's either a new car or a new wife. Prince Philip To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

04-12-2007, 01:20 PM	#4 (permalink)
MXMAD Getting there slow Join Date: Oct 2007 Location: Portsmouth Posts: 508	Re: personal trainer told me....... You should say to you trainer the goals you want to archive. As samurai said 3 x 8 If you want to build mass 8 - 10 reps works for me __________________ "Your born weak and die weak, what you do in between is up to you"

04-12-2007, 01:25 PM	#5 (permalink)
Liam Getting HUGE! Join Date: Jun 2007 Location: Newcastle Posts: 1,459	Re: personal trainer told me....... 5x5 has built mass very quickly for me over the last few months.

04-12-2007, 06:34 PM	#6 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	Re: personal trainer told me....... cheers for the help guys iam still not sure about my sets and reps im hoping my routine is sound, any ideas about calories. heres a pic to show the current shape im in

04-12-2007, 07:47 PM	#7 (permalink)
MXMAD Getting there slow Join Date: Oct 2007 Location: Portsmouth Posts: 508	Re: personal trainer told me....... Smart tattoo mate __________________ "Your born weak and die weak, what you do in between is up to you"

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