recc

Hi im new here but been reading for a while now.
Ive only been training since september and gained 2 stone (now almost exactly 12 stone) but I had stopped gaining weight a while back so i stopped training for a week. Started again last week on a mass gain plan, and appeared to initially lose weight first few days of training. Is this just a sort of rebound from doing no training for a week? burning of energy stores for the workouts?
just generally wanted any pointers on my current plan for training and diet please

Monday - arms


BB curl 1x 15 3x8
Half bb curl 3x 8 (upper range of motion)
One arm cable curl 3x 12-15
Skull crushers 1x 15 3x 8
Overhead cable extension (?) 4x 8-12
Rope pushdown 3x12



Wednesday- legs


Squats 1x15 3x8
Hack squat/ leg press 3x8-12
Leg extension 3x8-10
Standing leg curl 4x 8 –15
Calf raises 1x 25
1x 15
1x 8-10
1x long drop set- about 8 weight decreases all to failure



Thursday- Back


Lat pulldowns 1x15 3x 8 1x 8 (behind head)
bent over row 1x15 3x8-10
One arm row 3x 8-10



Saturday – Chest


Flat DB press 1x15 3x5-8
Incline DB press 3x8
Pec dec fly 4x 8-15
Machine shoulder press 1x15 3x8
Standing military press 3x8
Lateral raise machine 4x 8-15



Diet

Morning
Cereal and milk, protein shake

11
scrambled eggs

lunch
pasta and tin of tuna

pre workout
Banana

Post workout
Protein shake, then 30 mins later mass gain shake

Dinner
Chicken , rice and peas

Supper/ before bed
Milk with protein shake

wogihao

Quote:

Originally Posted by recc Hi im new here but been reading for a while now. Ive only been training since september and gained 2 stone (now almost exactly 12 stone) but I had stopped gaining weight a while back so i stopped training for a week. Started again last week on a mass gain plan, and appeared to initially lose weight first few days of training. Is this just a sort of rebound from doing no training for a week? burning of energy stores for the workouts? just generally wanted any pointers on my current plan for training and diet please Monday - Overhead lifting

I healed your program.

recc

wow thanks for quick response! I guess a specific arms day is not advisable? I always wondered if i was overtraining

recc

Also does packs of sliced meat eg for sandwiches count as suitable source of meat? constant cooking is a bit impractical. Luckily college is next door so I can hop the wall home for decent food.

chrisj22

Packaged meat is processed crap - avoid it.

Cook real chicken, beef, mince etc. It might sound a ballache, but it's better for you than processed crap.

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trickymicky69

Read the list of ingredients. The longer the list the worse it is.

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Lost Soul

wogi what made you choose the approach above?

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irwit

jmo weight change over " a few days" has no relavence. Also Id take the new rotine over old one. I never rate rotines that have an "arm" day

Lost Soul

Why?

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wogihao

I figured he was used to volume so to make a big adjustment in intensity would be a mistake as he was makeing gains off his previous program up till now.

I think its better to make gradual adjustments to people workouts if there working just try and make them better overall alough im sure the fella would agree its probably more down to diet than anthing else.

I grouped the muscles that worked well togeather into the various days, so for instance your tricep would get a hammering from chest work and alough it can be said the same of shoulders I think its a bit to much to do on the one day.

Mondays workout has alot of compound movemnts in it so its the most important for overall strenght i think, he will get more benifit from doing heavy overhead pressing with a barbell than by benching i think.

he then has a day to rest and recouperate and then wednesday he has legs probably one of the most demanding of the days theres still quite a bit of volume in there with a focus on heavy compounds like back squat and front squat overall there exelent for development of the whole body. and also his body will produce more gh/test because of the heavy compounds on the workout days.

thursday is a bit of a intresting one, yea hes going to have pre-exaused his back by squatting the day before but theres a good reasion for this. many people incorectly perform back exerises and its probably a big reasion for injury so if he can exersise his back with lower weights then its a good thing but if it were to much then add in a rest day.

friday is rest and recouperation.

saturday is chest/tricep day. I apreciate that some beleve that you need to work the chest from all angles and perhaps that is true in the advance stages but as a beginer i think there is more benifit to sticking to a big primary exersise like flat barbell bench or dumbell bench. and giving 100% in that then doing a stretching exersise like flys (or possibly crossovers).

Could have done dips instead of flat bench but then thats somthing he could switch to if he stagnates on flat bench.

Triceps are going to be fairly pumped from benching so it seems a good time to do them.

Skulls are good for triceps, if he had a good spotter and strong wrists I would switch alternate weeks to doing reverse bench press as there also good for triceps. Overhead cable extentions are nice for the long head and good for a deep stretch on the negative.

That was my thinking behind structureing the workout.

Its odd in some ways because the biggest day by far is leg day. Where as with most programs much more weight is placed on upperbody and hardly any attention is paid to overhead standing pressing.

I think this is a big mistake. thats why you have guys that cant press 60kg overhead doing 150kg on the bench. its just sad that in the past you were nobody unless you could press 100kg overhead in the gym.

I say anyone that can overhead press 100kg in some fashion (other than oly lifting style) is going to have a good set of shoulders, good arms, good back, and good core. compared to bench pressing its a far better way to spend your time.

Lost Soul

Thanks for the lengthy post mate

I agree with some of the theory but do not other parts

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wogihao

Often in practice perfect theory fails.

but yea its not optimal (the lack of a rest day wednesday/thursday is the biggest area).

but i think its still better than before. On the arm day point. Theres no problem with a arm day but I wonder if its nessary to train it essentialy twice a week when it gets so much stimulation from doing chest/back. Im not saying dont do any direct arm work I think that thinking is flawed lol.

If it were to be a total rehall I would have reduced the number of sets and some of the rep ranges but then thats somthing to do later i think.

How would you have done it?

Lost Soul

I would:

Assess whether he is not gaining due to metabolism or simply underestimating what it takes. The diet you list will do wonders for some, make others have a questionable body composition.

Coke, glucose etc is fine for some but not a given for gaining. I for one have played that card and had issues with energy, blood sugar levels and body fat

I would aim to run it off slower digesting carbs, a little cleaner and through in essential fats THEN look to go the slightly less clean route which is great for some, no doubt

100 chins is out of the question for the majority of people, i would look to restructure that to make it challenging but realistic

Chest work is too low in comparison with shoulders and delts

Im not 100% sold on the hams work the day before deads but thats minor

Monday would have been my legs and use SLDLs in there

The pec deck is not ideal form me when dips/other presses are available

overall I would be inclined to look at a true goal and go from there as i think and i state think, its size he wants?

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wogihao

I thought about doing the leg day first after I posted, I agree its best to get the heavyest most efective day first.

I figured going a bit dirty with the diet would make up for his probably overestimateing his callorie/nutrents. and get him into a callorie surplus but yes I can see your point more analysis on his diet/lifestyle would have been best. Depending on his ability to stick to a program definitly eating clean would produce a better result.

With his goals, Yea thats very true we dont know what he wants i assumed he wanted to get bigger - In hindsight this was an oversight on my part. And yes this plan was based on the assumption that he wanted a muscle building program.

The chest work was reduced I should have upped the number of sets on the flat bench with so few other exersises. maby Dips...

Thanks that helped me make my future posts better!

Lost Soul

Hi my friend, Im not suggesting you change the approach, I would just attack it with a more 'textbook' plan and THEN start playing with the rules and having fun.

Ps have you ever done 100 chins after deads?

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